Treat menstrual cramps naturally – you can do that!

Menstrual cramps, known by the technical term “dysmenorrhea,” typically feel like dull pain in the lower abdomen before or during menstruation. The pain also sometimes extends to the lower back or thigh area. Other symptoms may include nausea, loose stools, sweating and dizziness.

There are two types of menstrual cramps: primary and secondary dysmenorrhea. In primary dysmenorrhea, which usually begins a few years after the first menstrual period, there is no physical abnormality. It is thought that hormone-like substances called prostaglandins, which are produced naturally in the body, cause these menstrual cramps and are responsible for the pain and inflammation. Secondary dysmenorrhea, on the other hand, has an underlying physical cause, such as endometriosis, uterine fibroids or uterine polyps.

Natural remedies for menstrual cramps

If you are experiencing menstrual cramps, it is important that you see your doctor for a correct diagnosis. However, here we have listed some natural remedies that have shown promise in several studiesEffective for relieving period painhave shown.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish such as salmon, mackerel, sardines and anchovies. Still, fish oil capsules are the preferred form to take because many brands filter out all contaminants in fish, such as mercury and polychlorinated biphenyls (PCBs).

At least eight studies with a total of 1,097 participants have examined the connection between diet and menstrual cramps and found that taking fish oil appeared to have a positive effect on menstrual cramps. Animal studies suggest that the two compounds in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may reduce prostaglandin levels.

In a small study, 21 young women took fish oil (containing 1,080 milligrams of eicosapentaenoic acid (EPA), 720 milligrams of docosahexaenoic acid (DHA), and 1.5 milligrams of vitamin E) daily for two months, followed by a placebo pill for two months. The results suggested that the women had significantly fewer menstrual cramps when taking fish oil.

Fish oil capsules are available in many places. When choosing the best products, look for the active ingredients EPA and DHA on the label. Be sure to take fish oil capsulesInteractions with blood thinning medicationssuch as warfarin (Coumadin) and aspirin. Side effects may include indigestion and bleeding. To avoid the fishy aftertaste, fish oil capsules should be taken shortly before meals.

Magnesium

Magnesium is a mineral that occurs naturally in foods such as green leafy vegetables, nuts, seeds and whole grains. It is also available as a dietary supplement. Magnesium is required for more than 300 biochemical reactions in the body. It helps regulate blood sugar levels and is needed for normal muscle and nerve function, bone health, immune function, and healthy heart rhythm and blood pressure.

In 2001, researchers from the Cochrane Collaboration reviewed three small studies comparing magnesium and a placebo for dysmenorrhea. They found that magnesium was more effective than placebo for pain relief and that the need for additional medication was reducedTaking magnesiumwas lower.

However, too high a magnesium dosage can cause diarrhea, nausea, loss of appetite, muscle weakness, difficulty breathing, low blood pressure, irregular heart rate and confusion. It may also interact with certain medications, such as those for osteoporosis, high blood pressure (calcium channel blockers), as well as some antibiotics, muscle relaxants and diuretics.

Acupressure as a simple home remedy for menstrual cramps

Acupressure is a traditional healing method based on the same principles as acupuncture. Instead of sticking needles into the skin at acupuncture points, pressure is applied. A point often recommended by acupuncturists for menstrual cramps is called Spleen 6 (SP-06).

Acupressure point SP-06

To find the point, acupuncturists suggest first feeling the tip of the inner ankle. From this point, draw an imaginary line from the inside of the ankle to the lower calf. The point is about four finger widths from the inner ankle. It is not located on the shinbone, but directly next to it towards the back of the calf, in a palpable depression.

Apply gradually increasing pressure with your thumb or middle finger at a 90-degree angle to the skin.Hold for three minutes. The pressure should not be painful or uncomfortable. Repeat 3 times a day during your period. Note that acupressure at this point should not be performed during pregnancy.

Other natural remedies for menstrual cramps

Due to a lack of supporting research, it is too early to recommend a natural remedy to treat menstrual cramps. Dietary supplements have not been tested for safety, and because they are largely unregulated, the contents of some products may differ from what is stated on the product label.

Also remember that the safety of alternative medicine has not been proven in pregnant women, nursing mothers, children, and those suffering from certain medical conditions or taking medications.

If you are considering using any form of alternative medicine, speak to your GP first. Self-treating a condition and avoiding or delaying standard care can have serious consequences.