Ways to Naturally Deal With Menstrual Pain
Over 75% of menstruating women experience premenstrual syndrome, otherwise known as PMS. Symptoms of PMS can start a week or sometimes up to two weeks before the menstrual flow begins. Symptoms can range from mild to severe.
Most common symptoms usually start 7-10 days prior to menstrual flow and end shortly thereafter. Instead of reaching for over the counter pain relievers, why not consider some natural menstrual cramp remedies? Not only is it better for our overall health, but for our pockets as well!
What causes Menstrual Cramps?
In order to deal with menstrual cramps, we first must understand what causes them. Each month, the uterine lining builds up in preparation for pregnancy. If this doesn’t occur, the then, thickened uterine lining is no longer needed. Thus resulting in what is called shedding. The shedding is the menstrual process. When the lining sheds, it causes the uterus to contract to help release it. This is where the cramps come in to play.
Menstrual cramps are caused by the contractions in the uterus. When the uterus contracts too strongly, it can press against the nearby blood vessels. This reduces the supply of oxygen to the muscle tissues in the uterus. Because we are all different, some women feel a small amount of pain, some an extreme amount, while others barely notice anything at all.
Contributors to PMS
Poor diet
Hormonal Imbalances
Emotional stress
Depression
Thyroid problems
Environmental toxins
Food allergies
Symptoms of Menstrual Cramps
Commonly occurring symptoms of menstrual cramps can literally be a pain! They can include the following:
Bloating
Fatigue
Cramps
Breast tenderness
Emotional changes
Skin issues
Two Categories of Menstrual Pain
In fact, there are two categories of menstrual pain. There is primary dysmenorrhea and secondary dysmenorrhea.
Primary dysmenorrhea is not associated with any other conditions, as where secondary dysmenorrhea is. Secondary dysmenorrhea is a result of another medical condition, such as fibroids or endometriosis.
What are prostaglandins? And how do I know if I have higher levels?
Prostaglandins cause the uterus to contract, giving the cramping feeling. Women who have higher levels of prostaglandins will tend to experience more menstrual pain. There are a number of factors that can indicate that you have higher levels of prostaglandins such as, a narrow cervical opening. This can make it difficult for the lining to pass through. A woman's cervix needs to slightly open to allow the blood to pass. The cramps that occur are needed in order for the cervix to open. At times they can be experienced in the same way as mini labor contractions.
What other contributing factors that can increase menstrual pain?
Underlying conditions can all contribute to increased pain. Some of these underlying conditions include adenomyosis, fibroids, and imbalanced hormones. Other factors that contribute to increased pain are ovarian cysts, endometriosis, and a low/underactive thyroid.
Some women report suffering from extremely painful menstrual cramps, but do not suffer from any additional problems. When this occurs, there could be other culprits such as low magnesium or inflammation. Most times, these factors are associated with high stress. Khara Lucius, ND, FABNO, Naturopathic Oncology Provider at Cancer Treatment Centers of America at Midwestern Regional Medical Center, stresses the importance of speaking to a doctor if you feel your cramps are worse than usual. This way a pelvic ultrasound can be performed and help with diagnosis and it rules out any additional problems.
7 Ways to Alleviate Menstrual Cramps Naturally
Diet. The worse you eat, the worse you will feel! Think twice before going for pizza or ice cream. Eliminate saturated fats that are found in animal products. Replace them with good fats such as avocados, salmon, nuts, and olive oil can help decrease levels of inflammation in the body. Increasing your intake of vegetables and omega-3 fatty acids can help in decreasing the levels of prostaglandins and help combat inflammation.
Increase foods high in vitamins and minerals. Foods that are high in magnesium can prevent water retention, which is known to contribute to menstrual pain. Vitamin B6 and Vitamin D help aid in estrogen metabolism. Holy basil and ashwagandha are herbs that have been shown to help reduce cortisol, reduce PMS symptoms, and balance hormones.
Applying heat. Women who use heat along with a natural pain reliever have reported either complete or more efficient pain relief during their menstrual cycle.
Essential Oils. Massaging oils such as lavender, clary sage, and cypress oil onto the abdomen area can help in reducing pain. Lavender oil has calming properties that help reduce tension, stress, and cramping. When applied the back of the neck and lower abdomen works well with warm compresses to help reduce pain. 2-3 drops of peppermint oil can also be added for extra relief. Clary sage oil can help by naturally balancing hormones. 2-3 drops rubbed onto the lower abdomen along with warm compresses. Cypress oil improves circulation and cramps. 2-3 drops rubbed onto the lower abdomen can help suppress cramps.
Exercise. It’s probably the last thing on your mind, especially when you're in pain, bloated, and just want to veg out. But believe it or not, a bit of exercise could actually help solve your pain problem! Low-impact exercises such as walking or yoga can provide natural pain relief, because they help to increase blood flow and endorphins that help counteract the prostaglandins, thus reducing the cramping. These endorphins act as a natural morphine.
Fluid Intake. Keeping your body hydrated helps to prevent the body from retaining water and also assists in preventing bloating. Warm or hot water increases blood flow to the skin and helps to relax cramping muscles.
Foods that contribute to PMS
Sugar - causes fluctuations in blood sugar that can cause mood swings.
Hydrogenated fats or trans fats - increases inflammation
Processed foods - High sodium diets cause water retention, thus worsening menstrual cramps
Caffeine - A dehydrator that can worsen anxiety, depression, and increase breast tenderness
Dairy - dairy can increase inflammation in the body, thus increasing period pain, skin breakouts and more
Foods to help alleviate PMS
Green leafy veggies - Vegetables cause a diuretic effect, along with being a great source of calcium and magnesium.
Avocados - Consuming a full or even ½ of an avocado daily can help by naturally balancing hormones due to its nutritional profile that includes, fiber, magnesium, potassium and healthy fat.
Flaxseed - Promotes healthy estrogen levels.
High fiber foods - Sometimes PMS can cause GI disturbances. In this case, it's crucial to get at least 30g of fiber daily.
Plant foods - Women who consume plant-based diets high in vegetables, nuts, seeds and herbs have shown fewer symptoms of PMS according to studies.
Omega-3 fats - Helps reduce inflammation and pain.
Trying natural methods to deal with menstrual pain can help not only alleviate pain but also helps us to avoid unnecessary over-the-counter, unnecessary drugs.