Battling Cramps and PMS: Effective Strategies for True Relief

Tired of suffering every month? Every month, millions of women experience a series of very unpleasant symptoms ranging from intense cramps to vomiting, fatigue and mood swings. These symptoms can significantly affect quality of life and daily activities. Understanding the differences between menstrual cramps and premenstrual syndrome (PMS), as well as learning effective strategies for managing them, can make a big difference in how you feel during your menstrual cycle.

What is the difference between Menstrual Cramps and PMS?

Menstrual Cramps:

• What they are : Pain in the lower abdomen that occurs just before or during menstruation.
• Cause: Contractions of the uterus as it expels its lining.
• Symptoms: Abdominal pain, sensation of pressure, and occasionally lower back pain.

Premenstrual Syndrome (PMS):

• What it is: A set of physical and emotional symptoms that occur in the second half of the menstrual cycle, before menstruation begins.
• Cause: Hormonal changes in the body.
• Symptoms: Mood changes, bloating, breast pain, fatigue, changes in appetite, anxiety or depression.

Who is affected by premenstrual syndrome?

Normally, women feel menstrual cramps or cramps just before or at the time bleeding begins in each cycle. They usually last one to three days. They may start out strong and then get better as hours go by, or they may come and go unexpectedly.

Cramping can be almost imperceptible or quite painful and severe.

1 in 10 women experience levels of pain that can affect their daily activities for 1-3 days each cycle.

Regarding premenstrual syndrome, any woman of reproductive age can experience PMS, although it is more common in women between 20 and 40 years old.

Some factors that can influence the onset and severity of symptoms include:

• Stress: Stress can exacerbate symptoms, making mood swings and anxiety more pronounced.
• Family History : If other women in your family have experienced PMS, you are more likely to experience it too. This suggests a genetic component.
• Lifestyle Habits : Certain habits such as an unhealthy diet, lack of exercise, excessive caffeine or alcohol consumption, and smoking can aggravate PMS symptoms.
• Underlying Health Conditions : Women with certain health conditions, such as thyroid disorders or depression, may be more likely to experience painful periods.

You are not alone! There are millions of women who live with this disease every month, 5 out of 10 women suffer from the symptoms of premenstrual syndrome (PMS).

Do the pains associated with menstruation change throughout life?

PMS and menstrual cramps can change with age due to hormonal variations that occur at different stages of a woman's reproductive life.

• Adolescence: At the beginning of menstruation, symptoms can be intense due to hormonal instability. Teenage girls may experience severe cramps and pronounced emotional symptoms.
• 20 to 30 years : At this stage, many women find a certain hormonal balance, but factors such as work or personal stress can influence the severity of the symptoms. The use of hormonal contraceptives can also modify symptoms.
• Ages 30 to 40: As women approach perimenopause, hormonal changes can cause variations in the intensity and frequency of PMS symptoms and cramps. Some women may notice improvement, while others may experience worsening.
• Perimenopause and Menopause : In perimenopause, hormone levels fluctuate considerably, which can intensify PMS symptoms. However, once a woman reaches menopause and stops menstruating, these symptoms usually subside.

If menstrual cramps are very severe and interrupt daily life, a specialist should be consulted, as they may be the cause of a more serious disorder. You should also go to the doctor if the cramps are more intense than usual or last longer than normal.

What do I do to manage those Menstrual Cramps?

For those women who experience menstrual cramps, here are some strategies that can help relieve the pain:

Analgesics:

Medications such as ibuprofen or paracetamol can reduce pain and inflammation.

Hot Compresses:

Applying a hot water bottle to your abdomen can help relax your muscles and reduce cramps.

Massage:

Gently massaging the abdominal area with essential oils can provide relief.

Light Exercise:

Activities such as walking or yoga can improve circulation and reduce pain.

 

Strategies for the Management of Premenstrual Syndrome (PMS)

For those women experiencing PMS symptoms, here are some strategies that may help relieve symptoms:

Balance diet:

Eat a diet rich in fruits, vegetables, whole grains, and lean proteins.

Regular Exercise:

Staying physically active can improve your mood and reduce bloating.

Hydration:

Drinking plenty of water helps reduce swelling.

Supplements:

Some supplements such as magnesium and vitamin B6 can help relieve symptoms. Studies have shown that consuming supplements when your daily diet does not guarantee them is ideal to give your body its benefits:

Magnesium: There are multiple benefits of magnesium for women since it helps soften premenstrual cramps and menstrual pain because it helps relax the muscles. Likewise, it provides greater flexibility because it strengthens bones and joints.

Vitamin B6 . Vitamin B6 can help with mood swings, irritability, forgetfulness, bloating, and anxiety.

Our MenstrualZen with Magnesium Glycinate: The unique formula of this Zenzsual supplement combines magnesium glycinate, vitamins B1, B6 and D, cramp bark, black haw and chasteberry, all natural ingredients (hormone-free) to relieve both physical and emotions of PMS and menstruation.

Relaxation Techniques:

Practicing yoga, meditation, or deep breathing techniques can help manage the stress and anxiety associated with PMS.

What can I do at home to relieve PMS Symptoms and Menstrual Cramps?

Relaxation techniques can be a powerful tool for managing premenstrual syndrome (PMS) symptoms and menstrual cramps. Here we present some of the most effective:

1. Meditation

Meditation is a practice that involves focusing on the present moment and can help reduce stress and anxiety, which are common symptoms of PMS. There are several types of meditation:

• Mindfulness Meditation : It focuses on being aware of the present moment, observing thoughts and feelings without judging them.
• Guided Meditation : Involves listening to a recording or live guide that takes you through a mental journey, helping you relax and focus.

How to practice it :

• Find a quiet place.
• Sit or lie down in a comfortable position.
• Close your eyes and breathe deeply.
• Focus on your breathing, a mantra, or a guided visualization.

2. Yoga

Yoga combines physical postures, controlled breathing, and meditation or relaxation. It is known for its benefits for flexibility, strength and mental well-being.

• Recommended Poses : Gentle poses such as Child's Pose (Balasana), Cat/Cow Pose (Marjaryasana/Bitilasana) and Butterfly Pose (Baddha Konasana) can help relieve cramps and stress.

How to practice it :

• Find a quiet space and a yoga mat.
• Wear comfortable clothing that allows movement.
• Follow a gentle yoga routine, focusing on breathing and stretching.

3. Deep breathing

Deep breathing can help reduce tension and promote relaxation. This technique involves taking slow, deep breaths from the diaphragm.

How to practice it :

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, allowing your abdomen to expand.
• Exhale slowly through your mouth.
• Repeat for several minutes.

4. Aromatherapy

Aromatherapy uses essential oils to improve physical and emotional well-being. Some essential oils, such as lavender and chamomile, are known for their calming properties.

How to practice it :

• Use an essential oil diffuser in your home.
• Apply essential oils diluted in a carrier oil to the skin.
• Add a few drops of essential oil to a hot bath.

5. Massage

Massage can help relax tense muscles, improve circulation, and relieve pain. A gentle abdominal massage can be particularly helpful in relieving menstrual cramps.

How to practice it :

• Use essential oils or a massage lotion.
• Gently massage the abdominal area in circular movements.
• Consider scheduling a professional massage for deeper relief.

Incorporating these relaxation techniques into your daily routine can make a big difference in how you manage PMS symptoms and menstrual cramps. Experiment with different methods to find out what works best for you.

What should I eat when I have cramps and/or PMS?

Some foods may be particularly helpful in relieving both menstrual cramps and PMS symptoms:

Bananas or Cambures : Rich in potassium, they help prevent muscle cramps.

Ginger: It has anti-inflammatory properties that can reduce pain.

Fatty Fish: Like salmon, rich in omega-3 fatty acids, which can help reduce inflammation.

Green Leafy Vegetables: Like spinach, which is rich in magnesium.

Yogurt : Rich in calcium, it can help relieve cramps and PMS symptoms.

What should you avoid during your period?

To stay comfortable and healthy during your period, avoid the following:

Coffee : Caffeine can increase anxiety and irritability.

Junk Food: Foods high in sugar and fat can worsen swelling and pain.

Strenuous Exercise: Opt for light activities instead of intense exercises.

Stress: Try to reduce stress with relaxation techniques such as meditation or yoga.

If your period pain or PMS symptoms are severe, you should consult with a doctor to explore additional treatment options.

We hope these tips are useful to you and help you better manage menstrual cramps and PMS. Remember that every body is different, so it's important to find the strategies that work best for you.

 

Some frequently asked questions:

How to get rid of period cramps?

Specialists recommend gentle exercise, such as swimming, walking or cycling. Also, use a heating pad or hot water bottle wrapped in a cloth on your belly. Also take a bath or a hot shower to help relax your muscles. By doing this you may find that heat relieves pain as well as medication. Lie down and elevate your legs by placing a pillow under your knees.

What causes menstrual cramps?

During your menstrual period, the uterus contracts to help expel the membrane that covers it. Hormone-like substances (prostaglandins) involved in pain and inflammation trigger uterine muscle contractions.

How to sleep with menstrual cramps?

Lying on your back can also help reduce menstrual cramps while you sleep; since it reduces pressure on the abdomen. This may improve cramp symptoms when lying directly on your back.

 

Sources consulted:

https://www.nhs.uk/conditions/period-pain/

https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944

https://zoe.com/learn/foods-that-help-with-period-cramps

https://www.nhs.uk/conditions/pre-menstrual-syndrome/

 https://rmanetwork.com/blog/8-things-gynecologist-wants-stop-period/