It is hard enough to deal with periods for numerous reasons. Dealing with cramps when you are not at home, is another problem on its own.
The severity of period cramps ranges from mild to prostrating which makes them pretty uncomfortable and frustrating to deal with especially when you are not at home.
Fortunately, the majority of the usual remedies can be performed at school or even at work. The best way to get rid of period cramps is to adopt coping mechanisms that allow to relax the cramping muscles, decrease the pain and help you get through the day.
- mild or severe pain in the abdomen
- discomfort in the hips, inner thighs, and lower back
- the feeling of pressure in your abdomen or pelvic region.
- Severe cramps may cause stomach upsets, sometimes accompanied by vomiting or loose stool.
Causes and meaning
Period or menstrual cramps result from contractions in the uterus and womb which is made up of muscles.
Intense contractions during menstruation put pressure on nearby blood vessels which prevents sufficient supply of oxygen to the uterus which leads to pain and cramping notes Web Md.
What are the best ways to get rid of period cramps at school?
Over the counter medication such as Midol, ibuprofen or acetaminophen.
For best pain relief results start taking the medication from the beginning of your cramping and throughout when you experience these symptoms.
When using pain relief medication, it’s advisable to take them when the pain is moderate rather than waiting until the pain becomes debilitating.
During your periods it is always advisable to carry some water with you. Therefore, if you are in class and cramps
start acting up, you can just take a sip of water to calm your body down.
Water relaxes the muscles and reduces the intensity and duration of the cramps. Additionally, waters flush out the toxins present in your body system and prevent any vaginal infections that are usually common during the menstruation.
Practice deep breathing
Inhaling and exhaling deeply repetitively (5-7 times) helps to decrease the extremity of cramps. Additionally, try to divert your attention and focus on something completely different, the distraction will divert your mind from the severity of the cramps.
Apply pressure on the area while practicing deep breathing exercise can also help to relieve your body. You can do this by breathing in, putting your hand on the pressure points and applying pressure on the region by pressing, then breath out and loosen the pressure.
Target the pressure zones
There are numerous pressure points on our body each targeting a certain area of the body considered to produce significant pain. This is the same when it comes to abdominal muscles, which are responsible for causing pain during periods.
- Beneath the navel: this is approximately 4 finger levels, using your middle finger, press the region slightly and hold for 3-5 minutes before releasing.
- The front side of the hip bones: this region contains several pressure points if massaged can relieve them.
- Abdominal muscles: gently rubbing on this region can eliminate or alleviate cramping.
- Lower back: gently massaging your lower back in a circular motion decreases the severity of period cramps.
A simple exercise such as walking or taking the stairs can help reduce their severity. Physical activeness triggers our body to release endorphin hormone (feel-good hormones) which acts as a natural pain reliever hence reduces the resulting abdominal pain.
Take some cholate
Chocolate helps especially when its left to melt away in our mouths. Cholate relaxes our senses and the high levels of magnesium replace our bodies’ strength to handle pain.
Additionally, consumption of chocolate triggers the release of endorphin hormone, which acts as a natural painkiller.
Bananas are rich in potassium which is good for relieving muscle cramps caused by dehydration as it hydrates the body thus reducing period twitch.
With the booming technological sector, comes sleek personal heating pads that can just be attached to the abdomen and activated with just a slight push to soothe this abdominal pain.
Heating pads can simply be attached to the affected region to relax the abdominal muscles thus decreasing their severity.
However, be keen not to let the heating pad overheat as it may cause burning.
Inhalation and application of essential oils offer a calming sensation as well as relaxing your body. Oils such as thyme and lavender are good when applied around the pelvic region prior to attending school for deep skin penetration.
Inhaling essential oils can also alleviate the tension in your muscles during your periods
Extra tips to deal with them
Handling cramps away from home can be very overwhelming with the mood swings, bloated stomach, headaches among other symptoms.
1. Prepare in advance: Eat foods rich in calcium to decrease their intensity. Consumption of calcium-rich foods 3-5 days prior to your periods will hinder extreme cramps as well as give your body adequate strength during menstruation.
The best sources of calcium include green beans, almonds, broccoli, yogurt, spinach among others. In addition to being rich in calcium, these foods are also rich in iron hence are good for regulating your menstrual cycle and the blood flow.
2. Exercise before and during your menstruation as this helps to reduce the pain.
3. Hydrate properly to minimize bloating.
4. Get plenty of rest.
5. Refrain from taking coffee or any high caffeinated as this tend to cause constriction of blood vessels and could potentially heighten the severity of muscle cramps. Instead go for warm decaf herbal teas for their soothing, hydrating and pain relief ability.
When should you see a doctor or school nurse?
If they become severe or last longer than usual. Additionally, if the remedies fail to help get rid or reduce the period cramps it is advisable to go see the nurse or a doctor.