Fitness to help: how to get rid of menstrual cramps

Menstrual cramps - it is a problem that everyone decides on his own. A large number of painkillers allow women and girls to deal with unpleasant and sometimes painful condition during menstruation and helped lead an active life, because very few people can afford to take sick leave once a month to recover more useful ways. However, there is at least defensible way to alleviate their health without resorting to painkillers and help themselves, based on knowledge of how the body functions. We decided to make a life hacking step by step for those who want to bring about health care to a new level.

Step 1: Breathing

Despite the fact that many neglect breathing exercises, they have a good and real action, so at just such a mini-meditation, the muscles relax, and you can get rid of the pain, no matter where you are in the moment. All you need - is a secluded place where you can relax and take a few deep breaths. Sit up straight, straighten shoulders and inhale as deeply as possible, holding the breath for a few seconds, and then exhale completely. So you enrich the body with oxygen, and relaxed muscles, blood supply which bude more accessible, will be able to rest from the constant spasms. Of course, if the situation is much more serious than a mild discomfort, then the breath - this is just one of the points, which is necessary for recovery.

Step 2: Walk

Walking is not always comfortable, if you feel lower abdominal heaviness, which literally puts you in half. In addition, blood loss can cause dizziness, fainting and a walk over. But if you feel that you are able to walk a little walk and get some fresh air, something like that exercise can help, as will discharge the muscles. Another great way to ease the pain - is to go into the pool and swim.

Step 3: Yoga

Yoga - one of the best ways to relax the muscles and bring the body into a state of balance with your emotional state at the time of menstruation. Some poses, such as lotus, perfectly suited, dog, camel or fish, to relieve the tension from the muscles of the pelvis and relieve spasms. Also during yoga you will be able to regain his breath. If you have the option to exclude any other physical or intellectual activity, and to go home, then spread a mat and work out a little bit.

Step 4: Fitness

If yoga - it's not what you feel comfortable, you can go through a more active and engaged in fitness. Not all exercise have a positive effect on the weakened body, so eliminate the power load, temperature rise and endurance exercise. Do not start to run or swing muscles. Instead, pay attention to stretching the back, hips, waist and pelvis. In addition, the majority of muscle stretching exercises can be performed at home.

Lie on your back and pull your bent knees to his chest. This will help relieve the tension from the thighs and relax your lower back, in which many women are experiencing a lot of pain and stress.

Sitting, lean forward and stretch the fingers to the feet along the extended leg. So you relax the muscles of the back and take off with a load of the spine. Avoid any exercises that require standing, balance or change the position of the head in space (tilts down, stand on your head, hands).

Step 5: Massage

If you do not want to resort to the exercise, then there is an easier way to relax tense muscle spasms - massage. Light circular movements massage the stomach area. Mash the waist with the help of a tennis ball, or ask someone to rub your back. Also pay attention to feet, massaging them from the feet to the hips. Thus you are improving blood circulation and oxygen entering the blood will help get rid of the pain. It is also recommended to use natural oils with sedative effects, such as lavender to make massage more effective.

Step 6: Rest

Stress constant fatigue and may enhance the pain, however menstruating necessary to isolate itself from any kind of disturbances. If you feel very sick, it is better to lie down and try to sleep, listen to soothing music, to forget about what you care about. Sleep is usually the best cure for stress, so do not neglect it, especially if the last time you had a problem with him. Drink hot milk or a soothing herbal tea and relax in a quiet and dark room.

Step 7: Heat

known that using heaters or something warm can reduce pain in the abdomen or back. Try this option, if necessary. Enclose a warm towel or hot water bottle to his stomach, but watch out for the temperature so as not to burn the skin and cause another source of pain. After 10-15 minutes, it is necessary to remove the heating pad and allow the skin to return to the usual temperature.

Step 8: Liquid and food

Dehydration is generally not associated with menstrual pain, but due to the fact that menstrual cramps may be stronger than usual because not enough moisture muscles. Begin to consume liquid to reclaim the body moisture. Do not consume caffeine, since it provokes spasms. Coffee, black tea, chocolate and soda - products prohibited for use during menstrual cramps. Prefer snack more useful, since low levels of potassium, calcium and magnesium can cause pain during menstruation. Cheese, yogurt, bananas, oranges, nuts and avocado - that can help you eat and at the same time help your body.

Step 9: Avoid alcohol and cigarettes

Alcohol and tobacco mouen cause a reduction in blood vessels, which will only exacerbate cramps. It is therefore necessary to give up these products at the time of pain. Also, alcohol increases the dehydration of the body, which, as we have seen, can result in increased pain. If you start to suffer from a lack of nicotine, nicotine gum or use the electronic cigarette.