Menstrual cramps: how to prevent and relieve them effectively

Menstrual cramps, medically known as dysmenorrhea, affect millions of women worldwide and are one of the main causes of female absenteeism from school and work. Fortunately, science has shown that there are effective strategies to reduce them and improve the quality of life during the menstrual cycle. Menstrual cramps are caused by the release of prostaglandins, substances that cause uterine contractions to expel the endometrium. When these contractions are intense, they can cause abdominal pain, lower back pain, nausea, diarrhea, and fatigue. Dysmenorrhea is classified into two types:

• Primary: without associated disease, common in adolescents.
• Secondary: related to conditions such as endometriosis, fibroids or adenomyosis, more frequent in adulthood.

We recommend reading: Among the most effective measures to alleviate the symptoms include:

• Regular physical exercise, yoga, and stretching.
• Anti-inflammatory diet, rich in omega‑3, antioxidants, magnesium, and vitamin B1.
• Application of local heat in the abdominal area.
• Use of nonsteroidal anti-inflammatory drugs (NSAIDs) under medical supervision.
• Hormonal contraceptives in cases of severe pain.
• Stress management through meditation or relaxation techniques.

Specialists recommend consulting a doctor if the pain worsens over time, does not respond to usual treatments, or seriously interferes with daily life, as it could indicate secondary dysmenorrhea that requires professional attention. "It is important to remember that severe menstrual pain should not be normalized. There are safe and evidence-based strategies to reduce it and improve the quality of life of women during their cycle," say the experts in women's health.