Overcoming your Mentrual Cramps ;)

Lie down if possible at the first sign of pain, and place a warm heating pad on your abdomen.

Drugs tat can help and highly recommended:

Ibuprofen. It work best to relieve mentrual cramps, and they may also take the edge off breast pain and the diarrhea that go along with cramps. That's because these drugs prohibit the formation of Prostagladins, chemicals that cause muscle cramps and pain.

The trick to easing your pain is to take medications at the very onset of pain or discomfort and repeat every six hours untill the pain subsides.

Exercise routines, practiced throughout your cycle, but particularly a few days before the onset of your period may help reduce pain by lowering your levels of prostagladins. Exercise also helps to keep the blood flowing in your pelvis, easing that heavy and bloated feeling.

Exercise is a muscle tension reducer and a mood elevator, and it may reduce mentrual cramps by improving circulation in the pelvic organs, experts say. If you are walking, strike a relaxed pose that lets you swing your hips and arms freely and lets you breathe rhythmically.

Exercise can help by raising the level of beta endorphins, which are chemicals in the brain associated with pain relief.
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One of the best exercise include cycling with your legs up in the air. It helps stretch your body.

Stretch your iliopsoas. The iliopsoas are three muscles (major, minor and iliacus) on both sides of your pelvis, stretching from your lower spine to your femur - the upper thigh bone.

Exercise: In a partial side lunge, spread your feet apart and turn your body over the trailing leg, partially bending the knees, then lunge to the other side and repeat. This stretches and limbers the hips and other joints but doesnt vigorously compress or stretch the abdomen.

Try this yoga pose:
Sit on the floor with your back erect. Bend your knees, keeping them as close to the floor as possible. Bring your feet together, sole to sole, making a diamond shape with your legs. Keeping your back straight, breath in, then slowly bend forward as you exhale. Breathe in and straighten. Repeat several times--feel yourself sink lower with each exhalation.

Curl up in a ball. Another yoga pose that's a sure-bet cramp reliever. Kneel, den sit back so that your buttocks rests on heels and bend forward to rest your chest on your thighs. Place your forehead on the floor, with your arms stretched in back of you so that your hands are by your feet. if your head doesnt touch the floor comfortably, rest it on your folded arms. Breathe normally, and as you exhale, imagine your whole body becoming more limb and relaxed.

Eating habit
Try to eat smaller, more frequent meals. A lot of food causes blood sugar to rise and fluctuate. Instead of eating 3 large meals, eat 5 to 6 meals a day, each about 2 and a half hours apart.

Reduce sale intake: To prevent water retention that causes bloating. Also, avoid liquor and other alcoholic beverages to reduce headaches.

Learn to relax. Rest, sleep and relaxation exercises can help reduce the pain and discomfort. A relaxing massage by your partner on you would be great too. You can do it anyway you want it. One of the ways is to rub the abdomen and massaging of your back. The key is to be creative. :P A relaxing warm bath after that may also help.

Other steps :
1. Relax muscles.
2. Take a hot bath or place a hot water bottle on your stomach and lower back.
3. Breathe deeply and listen to soothing music.
4. Get some exercises. Swimming and walking are good because they are gentle and non-stressful.
5. Avoid standing for long periods of time if your lower back hurts.
6. Massage your lower back to relieve tension and pain.
7. Eat Calcium-rich food such as Yogurt or leafy green vegetables
8. Monitor your intake of salt, sugar and caffeine.
9. Take calcium and magnesium supplements to relax muscle and provide pain relief.
10.Add a high potency B-complex vatamin to your diet. Vitamin B6 is especially impt, but take no more than 100mg per day.
11. Herbal supplements such as viburnum opulus or cramp bark for cramping relief.