Menstruation is a nightmare for many women. What you may not know is that there are habits that can make a difference during these difficult days.

Here are a handful of tips that, according to gynecologist Patrick Bellelis, a specialist in endometriosis, help relieve menstrual cramps.

1- Make warm water compresses

Leave the compress on for about 15 minutes. The heat activates blood flow and reduces pain.

Also Read: Four simple tips for a healthier life, according to a doctor (Portuguese version)

2- Bet on hot drinks

Teas are recommended, such as chamomile, mint, rosemary, bay leaf and lavender, which have calming and anti-inflammatory properties. Caffeine, on the other hand, should be avoided.

3- Be careful with your diet

Some sweet or fatty foods can cause swelling and fluid retention in some organisms. Result: cramps increase. In addition to drinking plenty of water, the ideal is to prioritize vegetables, fruits and lean meats.

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4- Maintain healthy habits

Exercising increases blood flow, releasing endorphins, which helps control pain.

5- Rest

Getting quality sleep also contributes to less menstrual cramps.

Also Read: Just adopt two habits to gain five years of life, says study (Portuguese version)