A Guide to Relieving Menstrual Cramps (Sakit ng Puson)
Many women feel discomfort from menstrual cramps, known as “sakit ng puson.” This pain in the lower belly can be mild or strong. It can sometimes disrupt your day. The good news is that simple home remedies can help. This includes using heat, drinking herbal teas, and making small changes to your diet and activity.
What Causes Sakit ng Puson?
Menstrual cramps are the most common cause. This is called primary dysmenorrhea. Sometimes, pain can be caused by other health issues like uterine fibroids or endometriosis. This is called secondary dysmenorrhea.
Symptoms often include:
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Cramping or throbbing in the lower abdomen.
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Severe pain.
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Inflammation.
When Should You See a Doctor?
Sometimes, the pain can be a sign of something more serious. See a doctor if:
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The pain is so bad it disrupts your daily life.
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You have very heavy bleeding.
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The pain gets worse over time.
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Over-the-counter medicine does not help.
Lifestyle Changes to Prevent Cramps
1. Get Regular Exercise
Moving your body helps a lot. Activities like walking, swimming, or yoga can reduce cramps. Exercise releases endorphins, which are natural painkillers. It also helps blood flow and relaxes muscles.
2. Change Your Diet
What you eat can affect inflammation and cramping.
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Eat: Foods rich in magnesium, like almonds and spinach. Omega-3s (found in fish) can also help.
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Avoid: Unhealthy trans fats found in packaged snacks.
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Stay hydrated: Drink plenty of water.
Home Remedies for Immediate Relief
1. Use Heat
A heating pad or hot water bottle on your belly is one of the fastest ways to feel better. A warm bath can also relax your muscles and ease pain.
2. Try Gentle Stretches
Simple yoga poses can help:
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Child’s Pose: Relieves tension in the abdomen.
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Cat-Cow Stretch: Eases lower back stiffness.
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Supine Twist: Gently stretches the pelvic area.
3. Drink Herbal Teas
Certain teas have natural properties that can reduce inflammation and calm cramps.
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Chamomile Tea: Calms the body and reduces inflammation.
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Ginger Tea: Improves blood flow and eases pain.
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Peppermint Tea: Reduces bloating.
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Fennel Tea: Relaxes uterine muscles.
4. Massage with Essential Oils
Gently massaging your abdomen with oils like lavender or peppermint can help. Mix a few drops with a carrier oil (like coconut oil) and massage in a circular motion.
Over-the-Counter Medicine
For stronger pain, you can use medicine like ibuprofen or naproxen. They reduce inflammation and pain.
Important Safety Tips:
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Always follow the dosage instructions on the label.
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Do not use these medicines if you have stomach ulcers or other health conditions without asking a doctor.
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If the pain does not go away, talk to a healthcare provider.
Final Thoughts
You can manage menstrual cramps by combining different methods. Lifestyle changes, home remedies, and sometimes medicine can work together to provide relief. Listen to your body. If your pain is severe or unusual, please see a doctor for advice.