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Public Health Nurse, Toyama Branch of Health Support Center, Takatsuka

Menstrual pain is tough, isn't it? The pain varies from person to person, but some people would like to feel some relief without relying on medication. In this article, we will introduce some self-care methods to ease menstrual pain.

Why does menstrual pain occur?

One of the causes of menstrual pain is a substance called "prostaglandin," which causes the uterus to contract in an attempt to push blood out along with the uterine lining. It is said that when there is a large amount of this, the uterus contracts more strongly, causing menstrual pain. In addition to painful menstrual pain, some women may be worried about the amount of menstrual blood they are losing. The amount of menstrual blood varies from person to person and from month to month, but it is usually said to be between 20ml and 140ml. It is normal if you only need to change your sanitary napkin every 2-3 hours on the heaviest days, but if it is so heavy that it interferes with your daily life, you should be careful.

Warming the body

One way to relieve menstrual pain is to take a bath. Slowly soaking in hot water improves blood circulation. If bathing is difficult, a foot bath is also recommended. It is also a good idea to use a heating pad to warm the lower back and lower abdomen, which are areas prone to pain during menstrual pain. If your body gets cold from air conditioning, prepare a lap blanket or something to wear, and drink a hot drink to warm yourself from the inside.

Does not constrict the body

Underwear and clothing that are tight around the body can also cause poor blood circulation and intensify the pain, so it is best to wear loose clothing that is not tight around the body during menstruation.

Take time to relax and unwind

Excessive stress will make the pain worse. If you have your own way of refreshing yourself, it might be a good idea to try it. Taking deep breaths, relaxing, listening to music, and stretching are some of the methods. In addition, the Sanyinjiao acupressure point on the foot can be expected to have an effect of relieving menstrual pain. It is a depression on the back of the shin bone, four finger widths directly above the highest point of the inner ankle. This acupressure point is said to be effective against chills, so it is recommended to press this area or warm it up with a foot bath.

Also, if your partner or friend is suffering from menstrual pain, showing them your understanding and empathy may help ease their mental pain.

If you are in pain, consult a specialist

Menstrual pain is not something to endure. Try self-care methods that fit your lifestyle while using medications wisely. Menstrual pain may also be a sign of some underlying illness, such as dysmenorrhea or endometriosis. Health Support Center offers women's health consultations once a month with women's health care specialists, who are available to answer any questions or concerns you may have about menstrual pain, PMS (premenstrual syndrome), the menstrual cycle, and provide information on medical institutions. Please feel free to ask.