Almost seventy percent of women have pain and menstrual cramps monthly when their period comes, yet few realize that this discomfort can be corrected.
The uterus contracts approximately every 28-30 days to expel its lining. Prostaglandins (hormone-like substances) cause the uterus to contract. The higher the levels of prostaglandins in the body, the more intense the muscle contractions can be, often causing pain and discomfort.
When the uterus contracts severely, blood vessels which lead to the uterus may be cut off, starving portions of the organ for oxygen and nutrients which come through the blood supply.
In some women, menstrual cramps can be exacerbated by:
- Endometriosis (when tissue normally belonging to the uterus begins growing inside fallopian tubes, or other areas of the reproductive system)
- Cervical Stenosis (when the cervix opening is too small to allow blood flow)
- Fibroids of the uterus which are non-cancerous but can cause pain when the uterus contracts.
- Pelvic Inflammatory Disease (caused by chronic inflammation of the reproductive organs – usually transmitted by invasive bacteria during sex)
- Adenomyosis (when the tissue lining the uterus walls begins to grow into the muscle)
Allopathic Cures for Menstrual Cramps
Menstrual cramps are usually handled by allopathic medicine with pain-relieving measures, or a pelvic examination to make sure there are not contributing factors causing the cramping. The following are the most commonly used drugs:
- Anti-prostaglandins reduce cramping in the uterus and lighten the flow of blood but this may result in the lining of the uterus nor being fully expelled every month. Prostaglandins are also important chemical substances our bodies make to help deal with injuries and illness, so suppressing them may back fire, and cause a lowered immune response. Additionally, they help to regulate the contractions of the gut and airways, so lessening their effect can be damaging to both the lungs and gut health.
- NSAIDs or nonsteroidal anti-inflammatory drugs are also prescribed to reduce pain and cramping. Over the counter drugs you may be familiar with are Aleve, Motrin and Advil. NSAIDs increase the risk of heart failure, can cause gastrointestinal damage, and liver damage, so they shouldn’t be used on a regular basis for menstrual cramps. These risks increase with every dose.
- Anti-depressants. Oddly, many women are given antidepressants when they complain of menstrual pain. Antidepressants do not stop uterine pain, and they can even be addictive, or cause severe mental health issues, along with other negative side effects.
- Birth control is prescribed for some women. This can range from oral or injectable hormonal birth control to the use of a hormonal IUDs. This also poses a serious risk to women, often that they are not aware of. Dr. Kelly Brogan explains how hormonal birth control can cause women’s hormones to stay unbalanced for years after they’ve stopped taking them. Birth control pills can also cause blood clots, lower thyroid hormones, and decrease the bioavailability of important nutrients our bodies need. BCPs lowerthe body’s absorption of vitamins B1, B2, B5, B6, B9 (folate), B12, vitamins C and E, copper, magnesium, selenium, and zinc. They also increase the risk of cervical and breast cancers.
Natural Cures for Menstrual Cramps
Some of the easiest cures are cheap, if not free, and don’t cause any of the negative side effects listed above.
Let’s start with the easiest of them all:
- Heat. Warm baths, heating pads, or a hot water bottle placed on the abdomen or lower back can practically eradicate menstrual cramps completely. Since most women often feel a surge of cramping that then passes, they can simply use heat to get through the uterus’ most intense contractions.
- Magnesium and essential oils. Most people don’t have enough magnesium in their bodies – an essential mineral we need for thousands of different bodily functions, so taking a magnesium supplement or simply soaking in an Epsom salts bath with magnesium in it can lower pain while also providing a source of support for our overall health. Adding essential oils like lavender, clary sage and cypress oil can help to balance hormones, relax the body and increase circulation so that inflammation doesn’t make cramping during your cycle worse.
- Ashwagandha and Holy Basil supplements (or the whole plant if you can find them). These herbs lower cortisol levels while also helping to balance hormones and the additional stress which PMS can cause.
- Natural progesterone cream. Wild yams provide a wonderful natural source of progesterone which will help balance estrogen/progesterone levels and minimize excessive cramping. Just be sure to only use wild yam after ovulation until the day prior to your cycle beginning.
- Also called chasteberry, this herb has been used for centuries to help women balance hormones which can cause menstrual discomfort.
- Vitamin B6 and Vitamin E. Women need at least 50 mg daily of Vitamin B6 and 200 mg daily of Vitamin E to combat hormonal imbalances that can lead to menstrual discomfort. Don’t underestimate the power of these two vitamins to help with pain caused by your period.
- Indole-3 (carbinole). Indole-s can help the liver to metabolize estrogen. Many people (women and men, alike) ingest estrogen-mimicking substances that wreak havoc on their endocrine systems. This compound occurs naturally in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, watercress, and kale, turnips, and cauliflower. It also happens to a great cancer treatment as well.
- This golden-orange rhizome used throughout India and Asia is a show-stopping herbal remedy for menstrual cramping. Turmeric helps to reduce chronic inflammation in the body which can cause cramping and menstrual discomfort to be worse than it needs to be. Turmeric inhibits the activity of enzymes that contribute to inflammation called COX and LOX, reduces the production of prostaglandins, and inhibits the migration of immune cells which can promote inflammation. Ii is also a natural analgesic, which means it reduces pain.
- Omega 3 fatty acids. Healthy fats in the form of Omega 3s found in foods like flax and hemp seeds can help to reduce inflammation which causes pain during menstruation.
- Reduce your stress. You may notice that when you are stressed, your period is worse. Find ways to honor this time by meditating, getting extra sleep, or reducing life’s demands. Stress also increases cortisol levels, a stress hormone which can make PMS and menstrual cramps more pronounced.
- Stay away from refined sugar, caffeine, and unhealthy fats. Hormonal changes may make you feel like eating an entire bag of cookies, but think twice before doing so. Certain foods can make menstrual cramps worse, by triggering an inflammatory response in the body.
- One of the best ways to reduce menstrual discomfort is by staying active. Try to get a long walk in several days before your period is going to start, and make it a habit of staying fit. Dance, run, bike, jog, hike, or climb. Every little bit makes a difference. Exercise increases your pain tolerance, boosts your immune system, and helps to reduce hormonal imbalances which contribute to menstrual cramps.
Traditional Chinese Medicine for Menstrual Cramps
TCM can also help reduce menstrual cramps by supporting the health of the endocrine system, which governs all hormonal activity in our bodies. Energy levels, the health of the blood and the major organs – especially the liver and kidneys will be assessed in a TCM appointment to decide what herbs should be taken.
A TCM practitioner may also use acupuncture, cupping, moxibustion, and recommend lifestyle changes that will support cleaner, healthier blood, and the balance of the hormones along with better kidney and liver function.
Yoga for Menstrual Cramps
Another effective way of reducing menstrual discomfort is regular yoga practice. There are postures which help with bloating, heavy bleeding, cramping and even irritability which often accompanies menstrual pain. Camel, Dolphin, Bridge, Downward Facing Dog, and Child’s Pose are all winners.
The breathing and meditative practices of yoga can also lower stress hormones and reduce anxiety and depression which can accompany an uncomfortable period.
You can try a simple yogi breath, for instance. Take in a deep breath without raising your shoulders into your ears. Let the breath fill your lungs by expanding your belly instead. This is called diaphragmatic breathing. It uses the muscle that is situated just below your lungs to help you breathe more deeply.
Then, slowly let the air all the way out, as if you were slowly releasing it from a balloon. Try not to exhale too quickly, and when you think you can’t possibly breath out anymore, try to gently push a little more air out of your lungs by drawing the belly in toward the spine. This will cause your subsequent breath to be even bigger.
Continue this practice of breathing in and out, extending the ratio as you feel you can. The in breath is a count of 1, the outbreath is a count of 2. Then 2:4, 4:8, 8:16, and so on. You’ll find that just five minutes of this practice calms your frazzled nerves, lessens pain and lowers your need to rely on pharmaceutical medications to