Local heat, movement, nutrition and simple habits can reduce menstrual discomfort in many women. But intense, disabling or persistent pain deserves medical investigation
Menstrual cramps are still treated by many women as something inevitable, almost a monthly obligation to be endured in silence. Although some discomfort during menstruation is relatively common, experiencing severe pain to the point of interrupting daily activities, missing work or having to frequently resort to medication should not be seen as normal.
So-called dysmenorrhea, the medical name for menstrual cramps, occurs mainly due to the release of inflammatory substances known as prostaglandins. They stimulate contractions of the uterus to help eliminate the endometrium during menstruation. The problem is that, in some women, these contractions become more intense, temporarily reducing local blood flow and causing pain.
According to the Brazilian Federation of Gynecology and Obstetrics Associations (Febrasgo), menstrual cramps can affect up to 80% of women of reproductive age to some degree. In around 10% to 15% of cases, the pain is intense enough to significantly compromise routine.
Despite this, there are simple self-care measures that can really help alleviate symptoms and improve quality of life.
Local heat remains one of the most effective strategies
One of the best-known measures – and also one of the most effective – is the use of local heat. Heating bags, warm compresses or hot baths help relax the muscles in the pelvic region and can reduce the intensity of uterine contractions.
Some international studies show that continuous heat in the lower abdomen can offer relief similar to that of anti-inflammatory medications in certain mild and moderate cases. Furthermore, heat tends to provide a feeling of comfort and general relaxation, especially when associated with adequate rest.
Movement and eating can influence pain intensity
For a long time, it was believed that the best thing to do during colic was to stay completely still. Today we know that light physical activity can help a lot.
Walking, stretching, yoga and light exercise stimulate blood circulation and promote the release of endorphins, substances related to a feeling of well-being and pain reduction.
Food also has an important impact. Diets rich in ultra-processed foods, excess sugar, alcoholic beverages and high caffeine consumption can promote inflammatory processes and worsen discomfort in some women.
On the other hand, maintaining good hydration and prioritizing foods rich in magnesium, omega-3, fruits, greens and vegetables can contribute to a more balanced inflammatory response in the body.
Sleeping well and controlling stress levels also make a difference. Stress increases the release of cortisol and can amplify the perception of pain, creating a cycle that is difficult to break.
When colic is no longer considered “normal”
There is an important difference between menstrual cramps considered primary, more common in adolescents and young women, and pain caused by gynecological diseases.
When the pain begins to progressively worsen over the years, appears outside the menstrual period, is accompanied by pain during sexual intercourse, intestinal changes, excessive bleeding or difficulty getting pregnant, it is essential to investigate.
In these cases, one of the main suspects is endometriosis, a chronic inflammatory disease that affects millions of women worldwide. Estimates from the World Health Organization indicate that around 10% of women of reproductive age live with the condition.
The big problem is that diagnosis usually takes many years. On average, women with endometriosis take between seven and ten years to receive a proper diagnosis, according to international data.
Therefore, normalizing disabling pain can delay important treatments and compromise not only quality of life, but also emotional, social and reproductive aspects.
Menstrual cramps should not be trivialized. Natural strategies and simple self-care measures can help a lot in many cases, but persistent, intense or progressive pain deserves individual medical attention.
Dr. Ana Horovitz – CRM/SP 111739 | EQR 130806
Gynecologist
Membro da Brazil Health
