October 2009 - Vol 4 Issue 10

Period Problems
Natural relief for menstrual pain
by Michelle Gibeault Traub, R.D.

Who has time for “that time of the month”? It just doesn’t seem fair that with everything else women have to handle we are cursed with monthly cramps, bloating, and irritability. Luckily, there are many ways to ease period problems.  

Menstrual cramp relief

When I was in high school, my menstrual cramps were so severe that it felt like I was being punched in the stomach. The pain even landed me in the emergency room. The doctors were baffled, but ultimately released me with a simple prescription - take ibuprofen for the pain. Yes, popping ibuprofen every 2-4 hours does help with menstrual cramp relief. But, I knew there had to be a better, more natural solution.    

Nutrition for menstrual pain

It’s really no coincidence that as I started to study nutrition and make changes in my diet I finally found relief from my monthly cramps. In particular, when I began taking a calcium supplement with vitamin D every day, the monthly pain virtually disappeared. I was actually taking the calcium for my bone health, and initially didn’t even realize how calcium could impact cramps. However, after learning that calcium is needed for muscle contractions, it made sense that not having enough of the mineral could cause muscles to cramp. I rarely suffer from the monthly pain now that I get at least 1000 mg of calcium per day (Learn your calcium requirements by age). In addition, I found that the following dietary adjustments contribute to a happier period:

1. Increasing fiber and water intake and reducing sodium in the diet which helps to alleviate bloating.
2. Getting enough magnesium (250-400 mg) through leafy greens, nuts and supplements to relax muscles and help reduce chocolate cravings.
3. Eating a variety of whole grains, beans and nuts in order to get enough vitamin B6 which may improve mood.
4. Taking evening primrose oil supplements which help calm the inflammation that leads to menstrual pain.
5. Sipping on peppermint or ginger tea which can settle the digestive upset that can accompany your period.

Natural menstrual relief

Good nutrition is a great first step in managing menstrual discomfort. Yet, there are many other ways to naturally relieve the pain and stress of your period:

1. Exercise – regular exercise is a great way to increase feel-good endorphins and help relieve water retention.
2. Yoga – an especially relaxing form of exercise, yoga can help to stretch cramped muscles and quiet an anxious mind. Try a Yoga Workout for PMS.
3. Deep Breathing – by focusing on your breathing you are able to deliver more oxygen to your cells while also relaxing your entire body.
4. Heat – applying a heating pad to the abdomen or soaking in a warm tub relaxes tense muscles lessening pain.
5. Acupuncture – research indicates that acupuncture is safe and effective for menstrual cramps.

Birth control – Proceed with caution

Many Gynecologists recommend birth control pills as a solution for painful periods and unbearable PMS, or the more severe PMDD (premenstrual dysphoric disorder). Since birth control pills provide a steady stream of hormones, they may prevent the hormonal fluctuations that often lead to mood swings and other period problems. However, birth control pills don’t offer relief for everyone. Personally, I have tried numerous pills and patches with very little relief. Most even gave me nausea. In addition, studies have indicated that certain forms of low estrogen birth control can result in lower bone mass. Likewise, Depo Provera, a monthly birth control shot which leads to a reduction in a woman’s estrogen levels, is also known to increase the risk for bone loss. Women opting for these birth control methods must be especially mindful of osteoporosis prevention.

It may not be fair. It certainly isn’t fun. But, a few changes to your routine can make having your period a lot more pleasant.

For more tips:

Check out Menstrual Cramps and PMS on www.adoraCalcium.com.

References

• Mayo Clinic Staff. Premenstrual Syndrome (PMS). MayoClinic.com. Dec. 7, 2007. retrieved 10/6/09 LINK


• NCCAM, National Institutes of Health. Acupuncture for Pain. NCCAM Publication No. D435. Created May 2009. retrieved 10/6/09 LINK


• John Gever. ASBMR: Low-Dose Birth Control Pills Retard Bone Growth. MedPage Today. Published: September 14, 2009. retrieved 10/6/09 LINK

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