Menstrual cramps are uncomfortable and hurt every woman differently, some women even miss out on going to work while some girls fail to attend classes because of the excessive pain. According to Gerald Luzindana, a Nutritionist and Wellness expert at Amazon Wellness center in Gasabo, menstrual cramps are the pain experienced by women during their monthly menstruation period. It is one of the symptoms women and girls get as a result of a menstrual disorder commonly known as “Premenstrual syndrome” (PMS). This is a condition that affects high numbers of women in their reproductive age occurring a week or two before bleeding begins, its symptoms include; abdominal cramps, bloating, lower back pains, breast tenderness, among others. He says, cramps come as a result of increased chemicals (prostaglandins) activities in the womb lining which leads to painful cramping not ruling out completely effects of underlying gynecological conditions such as fibroids and endometriosis, which is why you ought to see a gynecologist for proper management. “New evidence to support the role of exercise to reduce painful cramping is eminent. Body wellness through exercise has shown significant achievement in managing cramps and it is my recommendation that these forms of exercises can offer ease on cramps,” Luzindana states. Exercise can be an optional treatment for Premenstrual syndrome and cramps, some of these may include; lower back and glute stretch, which alleviates tightness in the muscles. One stretches from one side and vice versa. The wellness expert carries on that another exercise that is effective is kneeling abdominal twist, with this, hip and pelvic opening stretches, you ought to kneel on the left leg with the right foot planted at three o’clock and rotate. He also adds that yoga performance would be a great deal also in managing cramps, you can see your yoga trainer for more advice. Luzindana notes that brisk walking can be the best exercise for cramps as it helps the body evenly supply oxygen to muscles and remove muscle tensions to relieve cramps. He also adds that therapeutic massage can also do, this is an indoor sport that works well with intense cramps. He urges having a relaxing Swedish or Reflexology to better manage painful cramps and staying hydrated with lukewarm water and try having a deep sleep. Jean Jules-Alexis Byamukama, a physical therapist at Centre Medical Orkide Kigali says that you can try forward bend, this requires you to stand with your feet together and arms at sides. Then drop the feet on the floor, inhale, and reach arms towards the ceiling. Breathe out, taking arms out to sides as you pivot forward from hips to touch the floor. Alternatively, if you cant reach the floor, bend your knees. “You can do a Head-to-Knee Pose, it stretches the hamstrings, hips, and groin muscles. All you need to do is sit with your legs protracted, bend your right knee and position your foot on the inside of the left upper thigh and inhale and lift your arms overhead. Then exhale and lean forward over your left leg, resting your forehead on the thigh,” he says. Apart from exercises, Health Partners recomend eating anti-inflammatory foods as some foods can offer natural relief for cramps and they taste great. Anti-inflammatory foods can help promote blood flow and relax your uterus. They recommend eating berries, tomatoes, pineapples, and spices like turmeric, ginger, or garlic. Leafy green vegetables, almonds, and fatty fish, like salmon, can also help reduce inflammation. Healthline advises using massage therapy for about 20 minutes. Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back. Adding essential oils for an aromatherapy style of massage may have additional benefits. “During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of these include; fatty foods, alcohol, carbonated beverages, caffeine, and salty foods.”
