Common menstrual cramps and how to relieve them

Menstruation is a natural part of a woman's life and should not restrict her. In reality, however, the situation is very different for many women. While some have hardly any discomfort, others suffer from severe pain and discomfort, which can severely affect their everyday life.

In this article, we would like to draw your attention to the most common menstrual cramps and show you ways in which you can effectively alleviate them.

1. menstrual cramps (dysmenorrhea)

One symptom that most menstruating women know only too well is the unpleasant abdominal cramps. They are caused by contractions of the uterus, which expel menstrual blood from the body. These contractions can cause pain in the lower abdomen, back or even in the legs.

A 2021 survey on menstrual pain by Plan International found that 72 percent of German women experience abdominal pain and cramps during their period.

Methods for relief:

• Heat treatments: The remedy of choice for painful cramps is heat. A hot water bottle or a warm bath can relax the muscles and relieve the pain.

• Exercise: Light exercise such as yoga or walking can promote blood circulation and reduce the intensity of cramps. So get into your running shoes or onto the sports mat.
• Painkillers: Medication such as ibuprofen or paracetamol can help to control the pain.

• Relaxation techniques: Breathing exercises and meditation are also a proven way to reduce tension and relieve cramps. According to researchers at Wake Forest University in North Carolina, meditation even relieves pain as well as medication.

2. Headaches and migraines

Many women suffer from headaches or even migraines during their period. These are caused by the drop in oestrogen levels in the body that occurs before the start of menstruation. The drop in hormone levels can cause blood vessels to constrict, triggering headaches.

Methods for relief:

• Drink, drink, drink: Adequate fluid intake helps to prevent headaches. It should be at least 1.5 to 2 liters per day.
• Painkillers: If necessary, painkillers such as ibuprofen or special migraine medication can be taken.
• Relaxation: Stress is a known trigger of migraines, so relaxation techniques such as yoga or progressive muscle relaxation can also be helpful here.
• Darkness and quiet: With migraines, the eyes are often sensitive to light and every loud noise seems to reverberate twice as strongly in the head. It can therefore help if you retreat to a quiet and dark room for a while until you feel better again.

3. Bloating and water retention

Hormonal changes during the menstrual cycle can cause the body to retain water, which leads to a bloated feeling. Constipation or diarrhea can also occur.

Methods for relief:

• Adjust diet: High salt and processed foods can promote water retention. It is best to remove them from your diet for a few days. Instead, incorporate water-rich foods such as cucumbers or watermelon.
• Drink herbal teas: Teas such as ginger or peppermint tea can relieve bloating and aid digestion.
• Physical activity: Light exercise can also help here. This stimulates the metabolism and reduces bloating.

4. Tight breasts

Around a third of all women of childbearing age regularly suffer from painful and tense breasts around their period. The symptoms often start at the beginning of the second half of the cycle, i.e. from ovulation. The increase in hormones such as progesterone and the associated enlargement of the breast tissue are to blame.

Methods for relief:

• Fitting bras: a well-fitting, supportive bra can reduce the pressure on the breasts.
• Cooling pads: Applying cooling pads or cold compresses helps to relieve the pain.
• Reduce salt intake: Reduced salt intake ensures that water retention in the breast tissue is minimized.

5. Mood swings and irritability

Mood swings before and during your period are among the most common emotional symptoms. A full 75 to 80 percent of women experience a low mood two days before their period begins. Hormonal changes in the body can cause irritability, sadness or even anger. Some women also suffer from a more severe form of irritability during this time, called premenstrual syndrome (PMS).

Methods for relief:

• Regular exercise: exercise releases endorphins, which can improve mood.
• Adequate sleep: Exhaustion has a negative effect on mood, so it is important to get enough sleep during your period.
• Diet: A balanced diet rich in fresh fruit and vegetables can help to stabilize your mood.
• Relaxation exercises: Meditation or breathing techniques calm the nerves and effectively reduce stress.

Conclusion

Menstrual cramps cause a great deal of suffering for many women on several days of the month. However, the good news is that there are many ways to alleviate the symptoms. From heat applications and targeted nutrition to relaxation techniques - every woman can find a suitable method to help reduce the discomfort during her period. However, if the symptoms are particularly severe or new ones arise, a doctor should be consulted to clarify possible underlying causes.