Period Pain - Natural Alternatives

Each month, the inner lining of the uterus builds up in preparation for a possible pregnancy. After ovulation, if the egg is not fertilised by a sperm, no pregnancy occurs and the current lining of the uterus is no longer needed. Estrogen and progesterone hormone levels decline, and the lining of the uterus becomes swollen and is eventually shed as the menstrual flow and is replaced by a new lining in the next monthly cycle.

When the old uterine lining begins to break down, molecular compounds called prostaglandins are released. These compounds cause the muscles of the uterus to contract. When the uterine muscles contract, they constrict the blood supply to the uterus. This contraction blocks the delivery of oxygen to the tissue of the uterus, which, in turn, breaks down and dies. After the death of this tissue, the uterine contractions literally squeeze the old tissue through the cervix and out of the body. Other substances known as leukotrienes (chemicals that play a role in the inflammatory response) are also elevated at this time and are related to the development of menstrual cramps. The cramping sensation is intensified when clots or pieces of bloody tissue from the lining of the uterus pass through the cervix, especially if a woman’s cervical canal is narrow.

While menstrual cramps will affect most women at some point in their lives, the severity can vary from a dull, annoying ache to crippling stabs that can have you clawing for the pharmacy painkiller. Thankfully, there are dietary changes, natural supplements and herbs that can help…

Complex Carbohydrates and High Fibre: Include foods in your diet that are high in complex carbohydrates (eg. whole oats, brown rice) and rich in fibre (eg. fruit and wholegrains). These can help the body get rid of excess estrogen if high estrogen levels are your problem.

B6: Taken with a B complex vitamin,  B6 reduces water retention and increases the oxygen flow to the uterus.

Herbs: Angleica root, Cramp bark, Kava kava, and Red raspberry have antispasmodic properties to help alleviate cramps.

Omega-3 Fatty Acids: Found in fish such as salmon, mackerel, sardines, and anchovies. They are also available in fish oil capsules, (sold in pharmacies and health food stores). Look for the active ingredients EPA and DHA on the label.

Magnesium: Magnesium is greatly associated with lessening the amount of pain that menstrual cramps bring. Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains. It is also available as nutritional supplements. Taking a supplement throughout the month is ideal, but even if you just take it during your period, it can provide great relief (powder form is best as it is absorbed much quicker).

Acupressure: Acupressure is a traditional healing practice that is based on the same principles as acupuncture. Instead of applying needles to acupuncture points, pressure is applied. A point that is often recommended by acupuncturists for menstrual cramps is called Spleen 6. To find the point, acupuncturists suggest feeling the bony point of the inner ankle. From that point, draw an imaginary line up the lower calf from the inner ankle. The point is approximately four finger widths from the inner ankle. With your thumb or middle finger to the skin, apply gradually increasing pressure. Hold for three minutes. The pressure should not be painful or uncomfortable.

Regular Exercise: Embrace sessions of routine exercise, as this practice increases the release of endorphins – one of your body’s natural methods of killing pain. When you’re curled up in fetal position feeling very sorry for yourself, exercise isn’t an appealing option but even just a gentle walk (perhaps to the corner store to buy some dark chocolate…?) will be of great help.

Hottie: Place a hot water bottle on your stomach to relieve cramps by increasing blood flow to the area. A good old-fashioned remedy your Granny would have sworn by…it’s just so comforting and with a hot cup of something yummy and your favorite series playing, it’s the perfect excuse to lie still and do nothing for an hour or so.

Water: Keep a water bottle close to you because if you become dehydrated, you’ll only worsen your menstrual cramps.

Sex: This is a much debated ‘remedy’ and certainly not for everyone!  However, research has shown that by having an orgasm, the repeated muscle movement causes blood and other fluids to flee your congested organs and natural pain killing hormones are released. The relaxation and improved circulation to the pelvic area after sex can also ease period pain.

Yoga: Yoga stretching during your period not only treats abdominal cramps, but also provides relaxation that can help ease other symptoms associated with your menstrual cycle.

Drink Hot Liquids: When your pelvic region feels congested and cramped, allow the warmth of hot liquids to increase your blood flow and relax your muscles. Some of the best drinks include hot herbal teas such as peppermint, ginger, and red raspberry.

Mineral Aromatherapy Bath: Heat can significantly decrease menstrual cramps, as well as this it has the effect of relaxation, more so if you use essential oils such as lavender. Take a soak in a warm bath with ½ a cup of Epsom salts and 5 drops of lavender oil.  Epsom salt provides the body with magnesium and helps relax muscles (including those associated with the uterus and corresponding back muscles). Soak for 20-30 minutes.

Ginger: Pound a piece of ginger and boil it in a cup of water for a couple of minutes. Drink three times daily after meals.

Vitamins and Minerals: Make sure you get a decent amount of vitamins and minerals, which can lead to fewer issues with menstrual cramping. Take a multiple vitamin and mineral supplement throughout the month, especially one that provides the body with calcium.

Cinnamon: The anti-inflammatory and antispasmodic properties associated with cinnamon can ease the symptoms of menstrual cramping. Sprinkle cinnamon on your breakfast foods or add to a tea.

Breathing exercises: Deep breaths can help calm you down (and hopefully prevent any animal-like moans…)

If you are experiencing persistent symptoms of menstrual cramps associated with nausea, vomiting, diarrhea or sweating, it’s important to see your doctor to be properly diagnosed as there could be underlying physical causes or hormonal imbalances.

Live well, live long, live naturally

Renee x