Here at Mungbean Health, we see so many women who struggle with monthly menstrual pain. Unfortunately, a lot of our clients believe that it is normal to experience pain on menstruation and turn to strong pain medications each and every month. Luckily, there are so many things we can do naturally to help reduce the pain and need for these medications.
Below are a few simple techniques that you can incorporate into your routine throughout the month and during your period to help alleviate your menstrual pain.
But first, why do we experience pain?
There are two different types of menstrual pain (dysmenorrhea):
- Primary dysmenorrhoea is pain located in the pelvic area which typically begins just before menstruation and tapers off after one to two days of bleeding. Primary dysmenorrhea is typically caused by an imbalance in spasmodic prostaglandins, which leads to abnormal uterine contractions and decreased blood flow to the uterus, resulting in pain. If you have an excess of ‘unhealthy’ prostaglandins being released you may experience more intense cramping, dysmenorrhoea, headaches, nausea, vomiting, and diarrhoea.
- Secondary dysmenorrhoea is usually where there is an underlying condition such as endometriosis, fibroids, or pelvic inflammatory disease. This is where women usually experience unbearable pain even when they are not menstruating. If this sounds like you, it is important to speak with your health practitioner to identify what is driving your pain.
Six tip to ease menstrual pain
Dietary Changes
The first step to improving your menstrual pain is assessing your diet. Our goal is to decrease the circulating inflammatory chemicals in your body that contribute to menstrual pain. This can be achieved by reducing our intake of inflammatory foods, including processed foods, refined sugars, packaged goods, and anything with a label containing ingredients you can’t pronounce. Instead, you should be opting for a whole food diet that includes a high intake of vegetables, fruits, whole grains, healthy oils (such as olive oil), fish and seafood, as well as high quality protein sources.
Increasing your consumption of healthy fats can help to reduce inflammation, and in turn menstrual pain. Eating wild-caught fish and opting for grass-fed meat regularly throughout the month is a great way to help to boost your omega-3 levels. It is recommended to avoid the types of fats which increase inflammation, such as processed vegetable oils, deep-fried products and margarine, and avoid meats from grain-fed animals. Supplementation of a omega-3’s such as fish oil is an option, however it is important to ensure you are getting a good quality product – speak with practitioner for more info on this.
Heat Application
Sometimes, cuddling up in bed with a good old heat pack can do wonders for menstrual pain. Applying heat helps these muscles to relax, softening the uterus and the muscles and ligaments attaching to this area, which in turn reduces pain. Heat application is one of the simplest ways to reduce period pain, you can use a wheat bag or a hot water bottle.
Magnesium
Magnesium is used for over 300 reactions in the body and our absolute go-to when it comes to menstrual pain! Magnesium works by relaxing smooth muscles and reducing the spasms and contractions in the uterus which are responsible for pain. Dark leafy greens are a great source of magnesium. Supplementing is also another great option. We always recommend working with a Naturopath to ensure you are getting a high-quality magnesium with the correct therapeutic dosage.
Herbs
Herbal medicine is such an incredible tool to use when it comes to menstrual pain. There are a range of anti-inflammatory, analgesic, anti-spasmodic and circulatory stimulating herbs that help to decrease muscle ‘spasms’ and alleviate pain.
Ginger is my #1 herb for menstrual cramps. Studies have found that taking ginger capsules, three days before a period, works just as effectively as ibuprofen to treat menstrual pain. This is something I have also seen in clinic and recommend this to my clients regularly.
Restorative Exercise & Stretching
Exercise may be the last thing on your mind when you have menstrual pain. However, restorative and low impact exercises such as yoga, pilates, stretching or walking can actually help to alleviate menstrual pain by boosting the production of our feel-good hormones that help to block pain receptors and increase blood flow to the area.
BOOK IN WITH US
If you are getting horrible menstrual pain every month, working with a Naturopath is a wonderful idea as they will identify the root cause of your pain. You will then receive a tailored treatment plan that involves herbal medicine, nutraceuticals, and dietary and lifestyle interventions.
Book now - https://mungbeanhealth.com/pages/mungbean-health-online-bookings
