Introduction
Menstrual cramps are a common symptom of premenstrual syndrome (PMS) experienced by up to 90% of women of childbearing age. These cramps can range from mild to severe and usually occur one to two days before the start of your period. While there is no cure for menstrual cramps, there are several treatments available that can help alleviate the symptoms. One such treatment is exercise, which has been found to provide relief from menstrual cramps. In this article, we’ll explore how physical activity can help reduce the severity of menstrual cramps and other PMS symptoms.
The Science Behind How Exercise Can Help with Period Pain
Exercise has long been known to have many benefits for overall health and wellbeing. But did you know that it can also help reduce the severity of menstrual cramps? Let’s take a look at the science behind how physical activity can help ease period pain.
Endorphins
When you exercise, your body releases endorphins, which are hormones that act as natural painkillers. Endorphins bind to opioid receptors in the brain, reducing the perception of pain. Studies have shown that endorphins can help reduce the intensity of menstrual cramping.
Oxytocin
Oxytocin is a hormone released during exercise that helps reduce stress and anxiety. It has been found to be effective in treating PMS symptoms such as mood swings, irritability, and depression. Oxytocin has also been shown to help reduce the severity of menstrual cramps.
Other Hormones
In addition to endorphins and oxytocin, exercise also triggers the release of other hormones such as serotonin, dopamine, and norepinephrine. These hormones help improve mood, reduce stress, and increase energy levels. This can help reduce the severity of menstrual cramps, as well as other PMS symptoms.
The Role of Exercise in Combating Menstrual Cramps
In addition to the hormonal benefits of exercise, physical activity can also help reduce the severity of menstrual cramps in other ways. Let’s take a look at some of the ways exercise can help reduce period pain and discomfort.
Enhances Blood Flow
Exercise can help enhance blood flow throughout the body, including to the pelvic area. This can help reduce menstrual cramping by improving oxygen delivery to the muscles in the abdomen, thereby reducing spasms and tension.
Reduces Stress and Anxiety
Physical activity has been found to be an effective way to reduce stress and anxiety. This can help reduce the severity of menstrual cramps, as stress and anxiety can make the pain worse.
Exercises to Reduce Period Pain and Discomfort
There are several types of exercise that can be beneficial for relieving menstrual cramps. Here are some of the best exercises to try:
Yoga
Yoga is a great way to reduce stress and relax the muscles. Certain poses can also help improve circulation and reduce abdominal pain.
Pilates
Pilates is another great exercise for relieving menstrual cramps. It helps strengthen the core muscles and can help improve posture, both of which can reduce abdominal pain.
Swimming
Swimming is a low-impact exercise that can help reduce stress and improve circulation. The buoyancy of the water can also help reduce abdominal pain and discomfort.
Walking/Jogging
Going for a brisk walk or jog can help reduce stress and improve circulation. The rhythmic motion of the legs can also help relax the muscles in the abdomen.
Cycling
Cycling is a great cardiovascular exercise that can help reduce stress and improve circulation. It can also help strengthen the muscles in the lower body, which can help reduce menstrual cramping.
Weight Training
Weight training can help strengthen the core muscles, which can help reduce abdominal pain. It can also help reduce stress and improve circulation.
Does Exercise Really Help Relieve Menstrual Cramps?
While research has shown that regular exercise can help reduce the severity of menstrual cramps, not all studies agree. A 2018 study published in Complementary Therapies in Clinical Practice looked at the effects of aerobic exercise on menstrual cramps in a group of college-aged women. The results showed that while exercise did reduce the severity of cramps, the effects were not statistically significant. However, other studies have shown that exercise can be beneficial for relieving period pain.
A Guide to Minimizing Menstrual Cramps Through Exercise
If you’re looking to minimize menstrual cramps through exercise, here are some tips to keep in mind:
Start Slow
If you’re new to exercise, start slow and gradually increase the intensity and duration of your workouts over time. This will help prevent injury and ensure that you get the most out of your workout.
Choose the Right Type of Exercise
Some types of exercise may be more beneficial than others for reducing menstrual cramps. For example, yoga and Pilates can help relax the muscles and improve circulation, while swimming and cycling can help reduce stress and improve cardiovascular health.
Stay Hydrated
Make sure to drink plenty of water before, during, and after your workout. Dehydration can cause fatigue and muscle cramping, so staying hydrated is key to getting the most out of your workout.
Listen to Your Body
If you start to feel lightheaded or dizzy, take a break and rest. Don’t push yourself too hard, as this can worsen menstrual cramps.
Avoid Intense Workouts
Intense workouts can put a lot of strain on the body and can make menstrual cramps worse. Stick to moderate-intensity activities such as walking, jogging, and cycling.
Get Enough Rest
Getting enough sleep is essential for maintaining good health and reducing stress levels. Aim for seven to eight hours of sleep per night.
Conclusion
Regular physical activity has been found to be beneficial for reducing the severity of menstrual cramps. Exercise can help reduce stress and anxiety, as well as improve circulation and relax the muscles. To maximize the effects of exercise on menstrual cramps, make sure to start slow, choose the right type of exercise, stay hydrated, listen to your body, avoid intense workouts, and get enough rest.
(Note: Is this article not meeting your expectations? Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)