When that time of the month comes around, many women suffer from severe cramps, sometimes for several days. This can make for a long menstrual cycle. Popping the Midol, Aleve or Advil is not always the only solution.

There are two causes for these types of cramps, one being chemical the other being functional. What actually happens is the uterine muscles contract due to stimulation by a chemical series called prostaglandins. There are three types of chemicals, PgE1, 2 and 3. PgE2 is the chemical that causes uterine contractions and pain. The other two chemicals are natural painkillers. 

From a functional standpoint, cramps can derive from one of the following conditions: endometriosis, fibroids, infections, IUD, ovarian cysts, narrow cervix, or a retroverted (tipped) uterus. Some women also experience elevated PgE2 levels. 

6 Natural Ways to Fight Menstrual Cramps

1. Herbal Remedies

A natural way to alleviate cramps is through various plant or herbal preparations. Those that work best have pain-relieving and anti inflammatory properties. 

Try:

• cramp bark
• raspberry leaf
• angelica
• chaste berry
• black cohosh

Herbalists highly recommend cramp bark as it contains valerianic acid, a relaxant specific to the reproductive system. While there haven't been any clinical trials, it has no known side effects or drug interactions. Cramp bark is a diuretic, meaning it increases the amount of urine excreted. You should check with a doctor before trying one of these preparations to ensure safety and avoid potential herb-drug interactions.

2. Heat Therapy and Exercise

Considered one of the most effective treatments for menstrual cramps, continuous low-level heat therapy from a heating pad, heating pack or hot water bottle can alleviate serious menstrual cramps. 

3. Pop Hazelnuts instead of Advil

A few days prior to your period, increase your intake of Vitamin E  and magnesium and control this for two days after your period begins. Leafy greens and dark chocolate have tons of magnesium and almonds and hazelnuts can be your go-to source for vitamin E. 

4. For peak menstrual cramps, switch to pads

For women sensitive to cramping, the insertion of a tampon may increase pain. Women can switch bad when the pain has decreased. 

5. Decrease Saturated Fat and Dairy in your DIet

The key during this time is to lower the PgE2 chemical level we discussed. To do this we need to boost the other levels (PgE1, PgE3) This is highly connected to what you eat and drink throughout your cycle as well as your general, overall health. Cut back on the saturated fat and dairy, which increase PgE2 series. Instead, increase your intake of salmon, sardines, flax, pumpkin, sunflower and sesame seeds to boost your linoleic acid levels.

6. Drink Chamomile Tea

This fragrant and herbal tea has many anti-inflammatory properties which help ease the pain of menstrual cramps. It also helps you sleep. 

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