Does Exercise Help Period Cramps?
Period cramps, also known as dysmenorrhea, affect the majority of women during their menstrual cycle. The pain and discomfort that comes with periods can hinder normal activities and cause significant distress. Exercise has been suggested as a natural remedy for easing menstrual cramps. In this article, we will explore the science behind exercise and its effect in reducing menstrual cramps. We will also discuss 5 exercises that can help ease menstrual cramps naturally, the benefits of consistent exercise, and how to incorporate exercise into your menstrual cycle.
The Science Behind Exercise and its Effect in Reducing Menstrual Cramps
Menstrual cramps are caused by the contraction of the uterus, which is necessary to shed the lining of the uterus. The intensity of menstrual cramps varies from person to person; some women experience mild discomfort, while others experience severe pain.
Exercise can alleviate pain by increasing blood flow and oxygen to the muscles. Exercise also causes the release of endorphins, which are natural painkillers. Endorphins can help reduce the intensity of menstrual cramps and improve mood.
Studies have shown that women who exercise regularly experience less severe menstrual cramps than those who do not exercise. Researchers believe that consistent exercise can help reduce the overall level of inflammation in the body, which is a contributing factor to menstrual cramps.
5 Exercises That can Help Ease your Menstrual Cramps Naturally
Here are some exercises that can help ease menstrual cramps:
Warm-up exercises
Before engaging in any physical activity, it is important to warm up the muscles. This can include simple stretches or a light walk. This will help increase blood flow and prepare the muscles for exercise.
Aerobic exercises
Aerobic exercises, such as running, cycling, or swimming, help increase blood flow and stimulate the release of endorphins. Aerobic exercise should be done at a moderate intensity for at least 30 minutes, three times a week.
Yoga poses targeting abdominal muscles
Certain yoga poses can help stretch and strengthen abdominal muscles, which can help reduce menstrual cramps. Some poses include the cat-cow pose, the child’s pose, and the pigeon pose.
Stretching exercises
Stretching exercises, such as hamstring stretches or back stretches, can help relieve tension in the muscles and reduce menstrual cramps.
Stabilization exercises
Stabilization exercises, such as planks or bridges, can help strengthen the core and improve posture. This can help relieve tension in the back muscles and reduce menstrual cramps.
Does Exercise Really Help Menstrual Cramps? A Comprehensive Review
Several studies have shown that exercise can help reduce menstrual cramps. A 2015 study published in the Journal of Education and Health Promotion found that aerobic exercise can significantly reduce menstrual pain. Another study published in the Journal of Physical Therapy Science found that stretching exercises can help alleviate menstrual cramps.
In comparison to other pain relief methods, exercise has been shown to be an effective, natural remedy for menstrual cramps. Over-the-counter pain medication can cause unwanted side effects, such as upset stomach or drowsiness. Exercise, on the other hand, has no negative side effects and can provide numerous other health benefits.
Consistent exercise has been shown to have long-lasting effects on menstrual cramps. Studies have found that women who exercise regularly experience less severe menstrual cramps than those who do not exercise. Exercise can reduce the overall level of inflammation in the body, which is a contributing factor to menstrual cramps.
How to Incorporate Exercise Into Your Menstrual Cycle to Help Reduce Cramps
It is important to listen to your body and adjust your exercise routine accordingly during your menstrual cycle. Here are some tips for incorporating exercise into your menstrual cycle:
Best time to exercise during menstrual cycle
The best time to exercise during your menstrual cycle is during the first two weeks of your cycle, also known as the follicular phase. This is when estrogen levels are high, and the release of endorphins is easy during exercise.
Appropriate exercise routine
It is important to choose an appropriate exercise routine that fits your fitness level. For beginners, start with low-intensity exercises such as walking or basic yoga poses. Gradually increase the intensity and duration of your workouts as your fitness level improves.
Frequency of exercise
Regular exercise is key to reducing menstrual cramps. Aim to exercise for at least 30 minutes, three times a week, and gradually increase the frequency of your workouts as your comfort level permits.
Yoga and Menstrual Cramps: How Gentle Stretching Can Help Relieve Pain
Yoga has been shown to have numerous benefits for the body, including reducing menstrual cramps. Yoga helps stretch and strengthen the muscles, increase blood flow and oxygen to the muscles, and stimulate the release of endorphins.
Some yoga poses that specifically target menstrual cramps include the seated forward bend, the wide-legged forward bend, and the reclining bound angle pose. It is important to practice yoga under the guidance of a certified yoga instructor, especially if you are new to yoga or have any medical conditions.
Tips and Tricks for Exercising During Periods: The Do’s and Don’ts
Here are some tips for exercising during periods:
Foods to eat before and after exercising
It is important to eat a balanced meal before exercising, especially during your menstrual cycle. Eat foods that are rich in carbohydrates, such as whole grains and fruits, to provide energy for your workout. After exercising, eat a protein-rich meal to help repair and rebuild muscle tissue.
Clothing and hygienic tips
Wear comfortable, breathable exercise clothing that allows freedom of movement. Change tampons or pads frequently to avoid discomfort and minimize the risk of infection.
Precautions to take before exercising
If you experience severe menstrual cramps or heavy bleeding, avoid strenuous exercise and opt for gentle stretches or light walking. It is important to listen to your body and adjust your exercise routine accordingly.
Conclusion
Exercise has numerous benefits for the body, including reducing menstrual cramps. Studies have shown that consistent exercise can help reduce the overall level of inflammation in the body and stimulate the release of endorphins. Incorporating exercise into your menstrual cycle can help ease menstrual cramps naturally and provide other health benefits. Remember to listen to your body, choose appropriate exercise routines, and seek medical advice if period cramps persist.
