Tackling painful periods in school and college-going girls
In a survey done in Australia1, it has been found that one-third of students in school and university skip at least one class due to painful periods and lethargy. They feel either they are not able to concentrate or do well in their assignments or test. A non-facilitating environment in the educational institute can add to the problem.
The main symptoms are menstrual cramps, also known as dysmenorrhea. It is a throbbing or cramping pain in the lower abdomen, which may start 1 to 3 days before menstruation, peaking 24 hours after the onset of periods, and subside 2 to 3 days2. There are a few other symptoms, which I am not elaborating on. Certain medical conditions worsen the pain and are out of the purview of this article.
The pain is due to contraction in uterine muscles to expel its lining. A hormone-like substance, known as prostaglandins, triggers uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps3.
Tackling pain:
It can be difficult, but there are certain remedies that may reduce the pain and make you comfortable4.
1. Medication: Over-the-counter medicines like paracetamol or anti-inflammatory drugs like ibuprofen, reduce the level of prostaglandins.
2. Apply a hot water bag or bottle to your lower abdomen
3. Drink a lot of water, have herbal tea or turmeric latte
4. Eat anti-inflammatory food like tomatoes and spices like turmeric. Leafy green vegetables and nuts like almonds.
5. When the pain is severe, one has no option but to rest. However, gentle exercise, like yoga or walking, helps release endorphins, which are pain relieving & make you happy.
6. Meditation or breathing exercise to calm your mind
Lifestyle changes:
Research has shown that an appropriate lifestyle can reduce the severity of dysmenorrhea5. Exercise prevents and reduces symptoms by helping to reduce mental pressure, to improve mood, and tackle obesity, which itself is associated with dysmenorrhea. It has been found that a diet high in fish, eggs, vegetables, and fruits is associated with a low prevalence. Correcting certain deficiencies like vitamin D can be helpful.
Increasing awareness and seeking counseling or medical help should be encouraged.
Stay healthy and stay safe.
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Bibliography
2. 2. https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938
3. 3. https://www.everydayhealth.com/prostaglandins/guide/
4. 4. https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/
5. 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844476/
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