How to Reduce Dysmenorrhea?

Nutrition and healthy physical activity can help you reduce a abdominal pain, menstrual discomfort. If you frequently get this problem, keep in mind the following information:

Change your nutrition

Several recent studies have shown that a diet which low in fat and has green vegetables help reducing menstrual pain effectively. Therefore, when the your body feels prepared for menstrual  you should change nutrition in a positive direction by:

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  • Eating plenty of green leafy vegetables because they are rich in vitamin A, C, E, B, K and folate. Here are the vitamins and minerals that may help you reduce menstrual pain. These foods can help prevent anemia menstrual blood loss.
  • Eating red meat, It can help you replenish the iron which is lost in the menstrual . If you think that eating foods rich in iron is not enough, you can take supplements of synthetic iron to prevent anemia.
  • In addition vegetables and fruit also contain antioxidants, It play an important role in menstrual which related bloating, flatulence during the menstrual
  • A few other studies of nutrition experts also found that women who drink milk daily, their rate of cramping, abdominal pain menstrual lower than those who don’t drink milk.

Supplement vitamin

Some vitamins may help you reduce menstrual pain if you add it daily. Specifically, you should add 500 IU Vitamin E, 100 mg of Vitamin B1, 200 mg Vitamin B6, and a small amount of vitamin D3 daily. Of course, these are just numbers in theory, to be sure of how much you need vitamin supplements and vitamins are necessary, you should do a blood test to know for sure.

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Drinking tea

Some herbs are manufactured with teas which can help you relieve dysmenorrhea. You can choose tea with raspberry essence, chamomile or ginger tea to drink during the menstruation day because it contains anti-inflammatory and help you reduce abdominal pain effectively. In addition, you should also avoid caffeine because teas have caffeine which cause you anxiety, stress. Drinking tea and natural herb is also a way for you to provide enough water for the body – one of the essential things in menstruation.

You absolutely shouldn’t use alcohol and tobacco during menstruation. Because alcohol can cause water retention and bloating. Nicotine in cigarettes may cause an increase in tensiony

You should try some sports like: walking, running, biking, swimming, boating, hiking, or in-room gym near home to produce a lot of hormones endorphins

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