Health and Fitness Knowledge,  wellness

Period Pain Relief Tips in Hindi

Period Pain Relief Tips in Hindi

Period Pain relief tips in hindi

If you want to read the english version of period pain relief tips in hindi article then plz click here Period Pain Remedies : Foods ,Exercises and methods to lessen the pain

Aaj ki date me hm sabhi ko pata h ki women kitna pain suffer karti h periods k time pe. Periods k bare me janna sirf women k liye hi jaruri nhi h balki men k liye bhi h taki wo apni sister, friend, mother ka dhayan rakh sake. Period pain relief tips in hindi article me mai aapko puri information dungi jisse women ko periods me aram milega.

Periods ki baat kare to hmesha pain hi yaad aata h. Halaki isme jayada explain karne ki jarurat nhi h kyuki jab bhi women periods k bare me baat karti h, tab month me ek bar wo frustrated ho jati h to samajh jana chaiye ki reason period h. Women ko har month me menstrual period face karna padta h.  Har month unko cramps, abdominal pain, bloating, food cravings ko face karna padta h. Chaliye period pain relief tips in hindi article me aage badhte h.

Some Facts about the menstrual cramps

  1. Emotional stress aapke menstrual cramps ko increase kar sakte h.
  2. Period pain women to women vary karta h.
  3. Vomiting, sweating, headache, dizziness, nausea, or diarrhea jaise symptoms bahut hi normal h periods me.
  4. Periods k time womb ki muscles contract or relax karti h.
  5. Pain jayadatar lower abdomen or lower back me hota h. Mostly 1-2 menstruation se pehle or 2-4 din tak rehta h.
  6. Period pain ko dysmenorrhea bhi kahte h. Mestrual cramps shuru hota h ovulation k bad me jab ovaries se egg release hota h or fallopian tupe me travel karta h.

Reasons for Intense Pain

Experts abhi tak ye nhi jan paye ki kuch womens ko bahut jayada menstruation pain hota h or kuch ko pain nhi hota. Niche diye hue kuch reasons h intense pain k liye.

  • Heavy blood flow hona.
  • First child hona
  • Pehli bar periods shuru hone wale time me ya 20 years ki age se kam hone ki vajah se.
  • Prostaglandins hormones ka overproduction hona. Ye hormone womb ko influence karta h.
  • Aur bhi factors h jaise endometriosis ( abnormal uterine tissue growth) ka womb me increase ho jana.
  • Birth control ka use karna.

Cramping or lower abdominal pain to bahut hi common h periods me. Bahut time se or pata nhi kitne saal or lagenge, women abhi tak period pain se used to nhi ho payi h jo ki natural body ki necessity h reproduction k liye. Kabhi kabhi ups and down down hote h. Women ab samajh gayi h ki kaise khud ko console karna h or dhayan rakhna h. Bahut si ladies ne khudka hi nuska nikal diya h period pain k relief k liye.

Menopause ya phr ovary removal hi aapko periods se chutkara de sakti h. Ye jaruri nhi ki aapke liye acha hi ho. Menopause or ovary removal body k hormones me drastic change lata h ya hormones disbalance kar deta h. To aise steps lene se acha h ki aap kuch remedies se pain ko kam kariye.

Top food for period pain remedies

1.Ginger

Ginger ek bahut hi acha natural heat producing agent h jo ki abdominal cramps ko kam karti h. Ginger me aise components h jo ki painful uterus spasms ko kam karta h, prostaglandins hormones ka production rokta h jisse menstrual pain hota h. Root herb se jo heat nikalti h usse pain bahut jaldi kam ho jata h. Ginger tea use karne se pain me relief milta h.

2.Nuts and seeds

Nuts or seeds me high amount me magnesium hota h or healthy fats bhi hote h jo ki help karta h junk food, chocolate, unhealthy food ki cravings ko kam karne me. Seeds me bahut energy hoti h jo ki eggs or bad blood ko body se bahar nikalne me use hoti h. Menstruating womens ki body me magnesium kam ho jata h jo ki nuts or seeds kha k pura ho sakta h. Sunflower seeds, walnuts, pumpkin seeds, or almonds bleeding or discomfort ko kam kar sakta h. Seed me present hone wale magnesium se mood swings se bhi rahat milti h.

3.Salmon

Omega-3 fatty acids or polyunsaturated fatty acids bahut hi healthy hote h isse aapko period pain ko kam karne me bhi help milti h. Salmon me bahut jayada amount me omega-3 hota h. Daily recommended dosage omega-3 ki 6g per day h jisse aapko period pain me relief milega. Jo vegetarian h wo avocados, walnuts, flax seeds, or pumpkins bhi kha sakte h inme bhi omega-3 hota h

4.Steak

Periods k time blood ko phr se body me bharna bahut jaruri h. Jab bleeding hoti h to body bahut hi weak ho jati h or tired bhi hone lagti h. Blood k sath sath minerals or irons bhi bahar nikal jate h jiski vajah se body me iron ki kami ho jati h. Iron ki kami ko pura karne k liye aap steak use kar sakte h. Red meat me iron hota h or ise body asani se absorb kar leti h. Iron anemia me bhi help karta h or sath hi continuous bleeding se nausea or dizziness hone se bachata h.

Period me 30-80ml blood nikalta h jisme 15-25ml iron hota h. Iron ki kami hone se body weak ho jati h. Healthy blood se skin bhi achi hoti h to koshish kare ki iron ka dosage sahi rakhe.

5.Vegetables

Lost iron aap vegetables se bhi recover kar sakte ho. Vegetables me jaise kale, parsley, bean, celery, lentils, soybeans, legumes, broccoli, or spinach me magnesium mineral hota h jisse cramps me rahat milti h or fibers k present hone se digestive system bhi acha hota h. Vitamin A, B6, E, C, calcium or potassium nutrients k present hone se women relax or chilled rehti h.

Vegetables hmesha ache hote h body k liye but overdoing karna bhi acha nhi hota. Kuch vegetables jaise parsley jisme apiol hota h jo ki menstrual process ko encourage karta h or cramps me relief deta h or broccoli bhi bahut essential role play karti h PMS symptoms ko kam karne me. Agar aap ye remedies try karte ho to meri taraf se aapko goodluck h. Period pain relief tips in hindi article me or bhi bahut se remedies bataye h chaliye padhte h.

6.Natural pro-biotic yogurt

Yogurts me calcium hota h jo ki menstrual cramps ko kam karne me help karta h or PMS symptoms ko bhi kam karta h. Agar aap confuse h ki yogurt kaise help karta h to answer bahut si asaan h. Dairy products me calcium hota h jo ki muscle ko smooth or relax rakhne me help karta h jisse aapko abdominal cramps me relief deta h. Abdominal basically muscles tightening h.

Yogurt me friendly bacteria bhi present h jo ki digestive system ke liye bahut acha h jisse bloating bhi nhi hogi. Menstruation se digestive system pe effect padta h. Bahut jaruri h ki aap ye sabhi tips ko follow kare taki period pain k sath sath body me nutrients ki kam na ho.

7.Apply heat

Abdomen or lower back me heat apply karne se period pain me relief milta h. Agar aapke pas hot water bottle or heating pad nhi h to aap garam pani se bath bhi le sakte h ya hot towel use kar sakte h. Period pain relief tips in hindi article me ye sabse assan or best tarika h.

8.Avoid some foods

Menstruation k time pe niche diye hue food ko kam khaye In food ko khane se bloating or water retention hota h body me.

  • Fatty foods
  • Carbonated beverages
  • Caffeine
  • Salty foods
  • Alcohol

9.Healthy diet and regular exercise can help in the long run

Agar aap menstrual pain se hmesha k liye mukt hona chahte h to mai aapko ek healthy diet or regular exercise suggest karungi. Ek bar ek study hui thi do type k womens pe ek type wo jo healthy lifestyle maintain karti thi or dusara type wo jinki unhealthy lifestyle thi. Jayadatar healthy lifestyle women ko severe pain or irregular periods ki problem nhi thi. Kaisi diet honi chaiye ? Niche diye gaye kuch food ki list h jisse aap apni diet me include kar sakte h

Diet

  • Papaya
  • Brown rice
  • Walnuts, almonds, and pumpkin seeds
  • Olive oil and broccoli
  • Chicken, fish, and leafy green vegetables
  • Flax seed
  • Pomegranate juice
  • Avocados
  • Peanut butter
  • Prunes
  • Chickpeas
  • Bananas
  • Lettuce
  • Celery
  • Cucumbers
  • Watermelon
  • Berries (strawberries, blueberries, raspberries)
  • Warm or hot water water
  • Dairy products
  • Sesame seeds
  • Almonds
  • Leafy green vegetables

Ab tak period pain relief tips in hindi article me hmne diet k bare me jana chaliye ab jante h ki exercise kaun si jaruri h.

Exercises for periods pain relief 

Regular exercise hmesha recommended hoti h. Periods se pehle ya periods me exercise karne se endorphins release hote h jisse pain kam hota h. Periods me heavy workout ko ignore kar k aap walk ya yoga bhi kar sakte h. Link pe click kariye agar aapko in topics k bare me aur janna h benefits of yoga and the  different postures of yoga. 

  • Squats
  • Crunches
  • Sit ups
  • Pelvic tucks
  • Twisted Crunches
  • Running
  • Scissors
  • Reverse Crunches etc

Ye article period pain relief tips in hindi aapko agar acha laga to comment kar k jarur bataiyega. Meri request h men se bhi jo bhi ye article padh rahe h plz is article ko apni mother, wife, sister, female friend se bhi jarur share kariye agar aap unki really me care karte h.

If you want to read the english version of period pain relief tips in hindi article then plz click here Period Pain Remedies : Foods ,Exercises and methods to lessen the pain

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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