During that time of the month, but you have to sit and work, facing a pile of work on your desk, along with a dull pain in the lower abdomen, muscle aches, and body fatigue that continuously disturb your work, causing suffering and irritability to the point that your colleagues don’t want to get close. Here are 5 simple ways to deal with menstrual pain that you can do in the office.
- Choose a breakfast with easy-to-digest menus, avoid tea and coffee Start your morning before work with warm, easy-to-digest food. You might choose to eat rice porridge, warm milk paired with bread, which will help soothe your stomach. Avoid caffeine found in coffee, tea, and soft drinks because caffeine is a diuretic that can worsen your abdominal pain. Also, drink plenty of plain water to help maintain estrogen hormone balance, which can reduce menstrual cramps.
- Sipping warm water while working helps Drinking warm plain water throughout the day helps blood circulation and relaxes muscles to relieve menstrual pain. You can choose plain warm water, honey mixed with lemon, or warm ginger water. If you choose honey with lemon, besides soothing the stomach and improving blood flow, honey also has anti-inflammatory properties, while lemon is a source of vitamin C and antioxidants that help refresh you and keep you going. For those who like ginger water, it can also help reduce bloating and indigestion.
- Lunch must include plenty of fiber-rich vegetables Eating high-fiber foods not only benefits digestion but also helps balance hormones in the body. High-fiber, low-calorie foods help reduce hormonal fluctuations, decreasing abdominal and back pain during menstruation. Dark green leafy vegetables such as spinach and kale, rich in magnesium, are recommended. You can choose dishes like sukiyaki or brown rice with stir-fried vegetables. Other magnesium-rich foods that help relax muscles and reduce pain include almonds, oats, bananas, milk, and yogurt, which are available at convenience stores. You can also finish your lunch with fruit.
- Use heat therapy Many people keep a hot water bag at their desk because during that time of the month, they always use it. It helps reduce pain effectively because heat relaxes tense muscles and relieves pain. If you don’t have a hot water bag, you can use a heat patch on your abdomen. Applying it to the abdomen or the sore back also helps relieve pain.
- Stretch your arms, shoulders, back, or massage your abdomen while sitting at work Many people during that time of the month don’t want to get up often because they feel uncomfortable and fear making a mess. However, sitting for long periods without moving increases pain, including abdominal, arm, shoulder, and neck pain. Try stretching your arms, shoulders, and back by twisting left and right or walking around to refresh yourself. You can also massage your abdomen gently in circular motions and press lightly on the stomach area to relax the muscles, relieve pain, and reduce muscle tension. To prevent frequent menstrual pain in the following months, regular exercise is necessary.
