Menstrual cramps are a common discomfort experienced by many women during their menstrual phase of the cycle. While they can vary in severity, they don't have to be an inevitable part of your period. In this blog, we will explore what menstrual cramps are, what causes them, and how you can naturally reduce and alleviate the pain.
Understanding Menstrual Cramps
Menstrual cramps, also known as dysmenorrhea, are the pain and discomfort experienced by females during their menstrual cycle.
The cramps originate from the uterus and occur when it contracts to shed the uterine lining. These contractions are triggered by the release of hormone-like substances called prostaglandins. Higher levels of prostaglandins can intensify the contractions, leading to more severe menstrual cramps. Other factors that can contribute to menstrual cramps include hormonal imbalances, uterine abnormalities, endometriosis, among others.
Everyone is different when it comes to menstrual symptoms, but normally cramps start in the lower abdomen one or two days before the period and reach their pick in the first or second day of the period. The severity of cramps can vary from mild to intense and may affect different areas such as the pelvis, lower back, thighs, and, most commonly, the abdomen. For certain women, menstrual cramping can lead to symptoms such as nausea, an unsettled stomach, lightheadedness, and overall discomfort.
Understanding and tracking your menstrual cycle can help you anticipate and prepare for menstrual cramps. Familiarize yourself with the four phases of the cycle (menstruation, follicular, ovulation, and luteal) to better manage cramps and practice self-care.
Whilst conventional treatments to deal with cramps are painkillers and birth control pills, we want to share with you a list of complementary treatments.
Natural Remedies for Menstrual Cramps
- Rest: Taking time to rest and relax can relieve pressure on abdominal muscles. Lie down, elevate your legs, and use a pillow under your knees to decompress the lower back.
- Heat: Applying heat to the abdominal area, pelvis, and back can relax muscles and provide relief. Use warm compresses, hot water bottles, warm wash cloths, or take a soothing hot bath.
- Sex and Orgasms: Engaging in sexual activity or self-stimulation can increase blood flow to the uterus, release endorphins (natural painkillers), and improve mood. Orgasms can alleviate pain, enhance relaxation, and promote better sleep.
- Herbs and Supplements: Certain herbs and supplements have pain-relieving properties. Ginger soothes nausea, valerian root is an effective antispasmodic, and magnesium relaxes the uterus. Incorporate them in the form of capsules, teas, or extracts.
We highly recommend taking Rise, a high dose of an organic ginger formula that reduces inflammation associated with menstrual cramps. Rise has been shown to be as effective as painkillers.
- Prioritizing anti-inflammatory foods: menstrual cramps are triggered by the release of prostaglandins (hormone-like substances that generate inflammatory response). It is what causes the lining of the uterus to shed and can be a factor in painful muscle contractions. Anti-inflammatory foods can help reduce pain by lowering levels of prostaglandins.
We highly recommend taking Glow, as it contains phytochemicals that optimize hormone metabolism, promote gut function, and reduce inflammation.
- Adding fatty acids to your diet: Fish are rich in omega-3 fatty acids which have potent anti-inflammatory actions that may help reduce menstrual cramps! It is very difficult to get adequate doses of omega 3 without eating fish. Omega 3s are the healthy fats we find in fish, nuts and seeds.
We highly recommend taking Fortify, which provides essential fatty acids crucial for hormone balance and anti-inflammation.
- Balancing your hormones: Hormonal imbalances can contribute to menstrual cramps. Herbal remedies such as adaptogens like maca, liver tonics like turmeric and reishi mushroom, and uterine tonics like red raspberry leaf can help balance hormones and support reproductive health. Consider consulting with a herbalist for personalized recommendations.
We highly recommend taking our Nourish tea, a blend of herbs that contains red Raspberry leaf, known to promote hormone balance.
Menstrual cramps can be effectively managed with natural remedies and lifestyle adjustments. It's important to prioritize self-care, understand your cycle, and explore holistic approaches such as herbal medicine and inflammation reduction.
Know more about the author:
Laia Camps, a passionate individual with a strong background in communication and marketing, joined Monthlies in 2022 as a Communication Manager. Her expertise in women's health and nutritionism has been instrumental in advancing the organization's mission to assist women globally.
In a personal note, she loves surfing, running and eating pepperoni pizza :))
References:
Negi, R., Sharma, S. K., Gaur, R., Bahadur, A., & Jelly, P. Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis. (2021) https://doi.org/10.7759/cureus.13743
Yan Liu, Zhiwei Zhang, Xiaofen Lu, Jian Meng, Xuying Qin, Jie Jiang, Anti-nociceptive and anti-inflammatory effects of sulforaphane on sciatic endometriosis in a rat model, Neuroscience Letters
Red raspberry leaf tea, which aids in improving or maintaining healthy functioning of the reproductive organs. Mosby's Guide to Women's Health. (2007) https://www.sciencedirect.com/topics/medicine-and-dentistry/red-raspberry-leaf
Hanaki, K., Nouri, M., Ardekani, A. M., Ghassemzadeh, A., Shahnazi, V., Sadeghi, M. R., Darabi, M., Mehdizadeh, A., Dolatkhah, H., Saremi, A., Imani, A. R., & Rahimipour, A.. Evaluation of the Relationship between Endometriosis and Omega-3 and Omega-6 Polyunsaturated Fatty Acids. Iranian Biomedical Journal. (2012) https://doi.org/10.6091/IBJ.1025.2012
