Menstrual Pain Relief Tips for Teenagers: Yoga, Diet, and More

Menstrual pain is an integral part of a teenager's life, along with hormonal changes. Abdominal pain and menstrual cramps are usually caused by the uterus contracting to expel blood and tissues that build up and shed each month. While these pains are common, they can be a real burden for teenagers. Over-the-counter medications can help reduce menstrual pain, but there are also ways to prevent and relieve it through diet, simple tips, and physical activity, especially with specific Pilates and/or yoga exercises.

Menstrual Pain During Periods

When menstruation first begins in adolescence, shortly after puberty, it's common to experience pain in the abdomen or lower back—this is known as primary dysmenorrhea. While this pain is usually mild, it can sometimes be quite intense. This occurs when the uterine lining secretes an excess of prostaglandins, substances responsible for uterine contractions and the shedding of the uterine lining during menstruation. When there’s an excess of prostaglandins, the uterine muscle contracts abnormally, leading to oxygen deprivation (hypoxia) of the muscle due to the compression of small blood vessels. This hypoxia is what causes menstrual pain.

If dysmenorrhea worsens over time and the pain becomes more intense, it’s important to consult a gynecologist to rule out underlying causes such as:

• Vaginal or uterine malformation
• Adolescent endometriosis

Can You Exercise During Your Period? If So, Which Ones?

It’s essential to listen to your body and not push yourself into physical activity if you feel weak or unable to do so. However, it's important to note that physical exercise can help alleviate abdominal pain and improve your overall well-being quickly.

Sports and exercises like yoga and Pilates can help relieve menstrual cramps in teenagers. Both of these exercises are based on slow, fluid movements, which can help reduce tension in the abdominal muscles. Yoga and Pilates are also beneficial for strengthening muscles and improving flexibility. Stretching exercises and deep breathing can further help in easing menstrual pain.

What Foods Should You Eat?

When experiencing menstrual pain, you can also improve your diet to reduce abdominal discomfort. Certain foods can help relieve menstrual pain, such as magnesium-rich foods, leafy green vegetables, salmon, avocado, pumpkin seeds, bananas, eggs, and even dark chocolate!

It's best to avoid foods high in saturated fats like dairy products, red meat, and fried foods.

Most importantly, staying well-hydrated during this time is crucial: drinking more water during your period can help reduce bloating and relieve cramps. If you're not a fan of plain water, try infusing it with fruits or herbs, such as lemon, raspberries, or mint.

Additional Tips to Relieve Pain

In addition to medication, certain tips can help quickly relieve menstrual pain in teenagers. Keep a hot water bottle on your abdomen to help soothe cramps. Taking a warm bath can also help you relax and reduce menstrual pain. Essential oils, such as lavender or chamomile, can also provide relief from abdominal discomfort.