If you dread that time of the month because of menstrual cramps, you’re not alone. Menstrual pain—what doctors call dysmenorrhea—is common. And in up to 20% of women it’s so severe that it interferes with daily activities. But menstrual cramps don’t have to bring you down. There are some effective ways to overcome the pain. In this article, I’ll describe some strategies I have used with my patients to provide natural menstrual pain relief. These strategies are based upon the latest scientific evidence. First, though, it’s important to touch upon what causes menstrual cramps in the first place.
What Causes Pain During Your Period?
When you’re menstruating, your uterus is eliminating its lining. To do this it must contract and it’s this contraction that causes the pain and discomfort during your period. There are also some health concerns that can cause painful periods such as endometriosis.
Not every woman has bad cramps. Chemical messengers in your body called prostaglandins are involved in the severity of your pain. Higher levels of prostaglandins may equal more cramping.
An inflammatory substance known as arachidonic acid, which can be converted into prostaglandins in your body, also plays a role in your menstrual cramps. Higher levels of arachidonic acid are linked to more menstrual pain.
Natural Relief for Menstrual Cramps
Conventional treatment for menstrual cramps includes aspirin or birth control pills. However, for women who prefer a more natural approach, there are a number of ways to soothe your discomfort. Your body may just be telling you that it needs more relaxation and important nutrients.
Relaxing Strategies
A combination of yoga and meditation can work wonders for menstrual health during that time of month. In a study of 113 medical school students who suffered from menstrual cramps, menstrual pain was significantly reduced in the women who participated in yoga and meditation.4 In fact, 88.3% of those women reported complete relief of their menstrual cramps while 11.6% still had mild pain.
Dietary Supplements and Menstrual Health
If you’re suffering from menstrual cramps, your body might simply need key nutrients. Here are some vitamins, minerals, and essential fatty acids that play an important part in menstrual health.
Magnesium
Studies have shown this mineral is beneficial in supporting the health of women with menstrual cramps, premenstrual syndrome, and menstrual migraine.
Calcium
Calcium is another important mineral for menstrual health. Studies have shown taking 1,000 mg of calcium can be helpful.
Vitamin E and Omega-3 Fatty Acids
Vitamin E and omega-3 fatty acids—either alone or together—both support the health of women during menstruation. However, one double-blind, randomized study found that combining these two nutrients made them even more powerful.7 The study used 180 mg of the omega-3 fatty acid EPA and 120 mg of the omega-3 fatty acid DHA combined with 200 IU of vitamin E. Omega-3 fatty acids, such as those found in fish oil, may protect against the inflammation caused by high levels of arachidonic acid.
Vitamin B1 and Vitamin B6
Several randomized, controlled studies have found that thiamine (Vitamin B1) supports menstrual health.9,10 It does this by playing a role in healthy uterine muscle contraction.
Placing a hot water bottle or heating pad against the abdomen can relax the muscles and relieve cramps.
Heat helps the uterine muscle and those around it relax, which may ease cramping and discomfort.
A person can also place a heating pad on the lower back to get rid of back pain. Another option is to soak in a warm bath, which can help relax the muscles in the abdomen, back, and legs.
Although exercise might be the last thing many people feel like doing when they have cramps, it may provide pain relief.
Strenuous exercise might not be beneficial if a person is in pain, but gentle stretching, going for a walk, or doing yoga may help. Exercise also releases endorphins, which are nature’s natural pain relievers.
Combining magnesium with vitamin B6 may also reduce premenstrual stress.
Conclusion
Menstrual cramps are an unfortunate part of many women’s lives. The many natural strategies mentioned in this article can support the health of women experiencing this painful monthly problem.
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