Natural Menstrual Cramp Relief

Are you sick of living on Ibuprofen and pain killers during that time of the month?  Menstrual cramps are NOT normal, and you do not have to learn to live with them.

Despite popular belief, menstrual cramps are NOT normal.   While it can be normal to feel slight bloating or cramping, pain, especially if severe can be a sign of an imbalance.

Top Natural Menstrual Cramp Remedies

Anti-Inflammatory Diet & High Fiber

Women who experience menstrual cramping tend to have increased pro-inflammatory chemicals called “Prostaglandins“.  While prostaglandins are normal and healthy — they play a role in healing and our immune response, and also help to get our uterus to shed the lining during our periods.  However, having too much of the “bad kind” can create inflammation in our bodies that can lead to painful periods, cramping, headaches, body aches, and can even feeling like you’re coming down with something a few days prior to and during your period.

One of the most important ways to address prostaglandins and inflammation is through diet — what you are and aren’t eating.  What you can do:

• Eliminate or Reduce Inflammatory Foods & Common Allergens:  wheat, gluten, dairy, sugar.  Dairy is one of the first items that I encourage my patients to remove.  Not only does it create pro-inflammatory prostaglandins, it also naturally contains hormones (yes, even organic dairy).  Wheat and gluten can be inflammatory for some women and can contribute to malabsorption in some cases if not tolerated.  Sugar affects the immune system and is inflammatory.
• Increasing Anti-Inflammatory Foods:  fruits, low-glycemic (ideally gluten-free) grains such as quinoa, GF oats, brown rice, leafy greens and vegetables.  Reducing red meats, and sticking to lean proteins such as chicken, turkey or fish.
• Reducing Alcohol Consumption:  
• Increase Fiber:  fiber helps to detox estrogen and prevent re-absorption of estrogen in to the bloodstream.  This can prevent thickening of the uterine lining which can lead to more pain and release of prostaglandins.
• Healthy Fats:  Try reducing “bad fats” like red meats (high in omega-6), vegetable oil, canola oil, and fried foods, and replacing them with things like lean proteins, avocados, walnuts, coconut oil, in small amounts

Supplements

It is best to consult a qualified medical practitioner who can guide you with dosages, and determine which of these may be best for you.  There may be interactions with medication, so please consult your doctor or qualified practitioner like a naturopath, functional medicine physician or other practitioner trained with supplement and herbal use.

• Magnesium Glycinate: This is one of my go-to’s for cramping and hormone imbalances.
• Turmeric:  Anti-inflammatory
• Omega-3:  Fish oil or vegan options available
• Herbal Formula:  These are formulated specifically for your unique symptoms and presentation.  Formulas can be designed to address heavy bleeding, clots, cramping, PMS, etc.  Consult a qualified herbalist.
• Ginger
• Chamomile

Heat

Applying a hot pack or warm compress to the abdomen prior to your period starting and once it begins can help reduce cramping.  Heat can also relax the nervous system which will help your body reduce the perception of pain and relax muscle tension.

Acupuncture

Studies who acupuncture during the month prior to your period can help reduce cramping on your period.  Best results are achieved after 1-3 months of regular sessions.  Your practitioner can help determine the best schedule for receiving treatments to help you attain your goals.  Home acupuncture point stimulation using phototherapy (light therapy patches) are also an option and may be a more cost effective approach for some.  For more information, read our article here:  AcuPatching™

Mayan Abdominal Massage

A qualified practitioner can treat you with this approach a few times during the month to reduce cramping come period time.  They can also teach you how to DIY at home for continued treatment.  I like adding in a castor oil pack to help reduce inflammation.

Relaxation

Extra stress during the month will raise your cortisol stress hormone levels and can lead to an imbalance in hormones.  For any natural menstrual cramp relief program to be complete, a stress-reduction protocol should be included.  Acupuncture and AcuPatching™ can be helpful with this, as is a meditation routine.  Make sure sleep is adequate as well.  I also ask my patients about their exercise habits — over exercising can be a problem,  just as under exercising can be.  Finding the right balance is a big piece of a comprehensive program.

An extra bonus when we work to relieve your menstrual cramps is that we are also balancing your hormones and nervous system.  Cramps and pain are a sign that something is imbalanced, and is one way that your body is telling us it needs extra support.  When we are able to help the cramping, we know we are also on our way to a healthier you in general.   Many of my patients will notice that other things start to clear up as well when we start to work together – healthier bowel movements, sleep, fewer allergies, relaxation and stress response.

 

For personalized programs for natural menstrual cramp relief,  set up a free consultation to get started.

Book a FREE 15-minute phone or video consultation, click here:  REQUEST A CONSULTATION

Work with me ONLINE.  All programs are offered in person or via video/phone chats.

 

Call: 617-281-8532
Email: Nicole@SageBostonAcupuncture.com

Brookline Acupuncture & Virtual Health Coaching

Nicole Brown, Licensed Acupuncturist & Certified Health Coach