9 tips for menstrual cramp relief

All you have to do is mention the “time of the month” and women automatically know what you mean.  Some women view it as a temporary annoyance to get through each month while others dread it with disdain.  One of the reasons the anticipation of dread occurs is due to menstrual cramps. Menstrual cramps are caused by uterine contraction where the uterus tightens and relaxes allowing blood to leave the uterus.  Special chemicals called prostaglandins released by the lining of the uterus can increase the intensity of the contractions, especially if the levels are high. 

Over half of all women will experience pain and mild to extreme discomfort when her period arrives each month.  The medical term for menstrual cramps is dysmenorrhea meaning “difficult or painful periods” and is the most commonly reported menstrual disorder. There are two types of dysmenorrhea:

·      Primary dysmenorrhea – The most common type in which cramps (pain in the lower belly area and /or lower back) can start 1-2 days before a period and can last 2-4 days.

·      Secondary dysmenorrhea – This is when cramps and lower back pain are a result of a medical problem such as endometriosis or pelvic inflammatory disease.

Even though mild menstrual cramps are considered normal, they can put a crimp in a woman’s lifestyle.

To help with the pain of cramps, here are some of the best ways to bring relief.  Women who do not find relief from the suggestions or are experiencing moderate to severe cramping should make an appointment with a gynecologist to rule out the possibility of more serious reasons for the pain such as endometriosis, fibroid tumors, or ovarian cysts. 

1.  Use a heating pad

Heating pads or using a microwavable warm pack placed on the lower abdomen can often help bring soothing relief.  Soaking in a warm bath is another way to tone down uncomfortable cramps. 

2.  Exercise

Regular exercise such as walking, bicycling, swimming or jogging can help prevent or at least reduce the severity of menstrual cramps for many women. If the pain of cramps is preventing a woman from exercising, she can try more gentle forms of movement such as yoga or water aerobics.

3.   Reduce fat and increase intake of vegetables

Women who routinely eat a high-fat diet with few vegetables may be setting themselves up for monthly menstrual cramps.  Following a low-fat diet made of up plenty of vegetables helps reduce inflammation in the body and is good for overall health. 

4.  Acupuncture

This alternative treatment appears to help relieve cramps by relaxing the nervous system.  Acupuncture causes more vigorous blood flow to the internal organs and is thought to have an anti-inflammatory effect. 

5.  Over-the-counter medicines

Discuss with a healthcare provider what their recommendation is on an OTC medication that can reduce menstrual cramps.  The medications that work the best are “anti-prostaglandins” that help relieve discomfort and can make a woman’s period lighter causing the uterus to cramp less.  When a woman starts to feel uncomfortable, she should take medications that contain ibuprofen or naproxen sodium and continue taking it every 4-6 hours or as recommended by her healthcare provider.  Certain medications can cause an upset stomach so it helps to take them with food.

6.  Acupressure

Similar to acupuncture, acupressure involves stimulating certain points on the body.  Instead of using needles, gentle pressure is performed on the skin.  Research is limited on acupressure’s effectiveness, but it may be more effective than a placebo in easing menstrual cramps.

7.  Dietary supplements

Several studies have shown that certain dietary supplements may help reduce cramping.  Vitamin E, omega-3 fatty acids, vitamin B-1 (thiamine), vitamin B-6 and magnesium supplements may effectively lessen menstrual cramps severity and duration.

8.  Hormonal birth control

One way that has been found to get results for some women is placing them on birth control.  Birth control contains hormones preventing ovulation which reduces menstrual cramps.  There are several forms of delivery for birth control including pills, a patch a woman wears on her skin, an implant placed under the skin of the arm, a flexible ring inserted into the vagina, or an intrauterine device (IUD). 

9.  Increase magnesium intake

The mineral magnesium may help ease the pain of cramps.  Magnesium helps regulate nerve and muscle functioning and some scientists say it could be a promising treatment for menstrual cramps.  At this time there is no specific dose buy increasing intake of foods rich in magnesium may help.  Include more magnesium-rich foods such as dark leafy greens, pumpkin seeds, almonds, sunflower seeds, salmon and tuna, edamame, avocados, bananas, and dark chocolate.