Foods
A dietary approach rich in essential fatty acids is essential for the treatment of cramps and many other hormone related health problems. Ensuring you receive adequate levels of vitamins and minerals will provide your body with the nutrients needed to function effectively. The following are dietary guidelines to a hormonally balanced diet and a progression towards elimination of monthly menstrual cramps:
- Eat a diet low in animal protein and saturated fat
- Avoid milk and dairy products
- Avoid refined carbohydrates (cookies, cakes, muffins, white bread, chips, crackers, et cetera) and eat a diet full of complex carbohydrates such as brown rice, millet, buckwheat, oats, quinoa, and whole flours (spelt, kamut, rice, barley, et cetera)
- Increase cold water fish consumption (salmon, mackerel, and swordfish)
- Increase soy based foods (tofu, tempeh, soy milk, miso) for protein and hormonal (estrogen) balancing properties
- Add ground flax seeds to soups, salads and cereals everyday (1-2 tablespoons daily is sufficient)
- Use cold pressed extra virgin olive oil or flax seed oils in salad dressings
- Drink lots of water
- Eat easily digested, soothing hi fiber foods (whole grains and beans will help colon function)
- Avoid foods that produce heat (alcohol, spicy foods, fats, lamb)
- Avoid eating really cold foods or cold water with meals (according to Traditional Chinese Medicine they damage the spleen and upset digestive function)
- Eat liver friendly foods everyday (carrots, beets, dandelion greens, parsnips, dark green leafy vegetables and lemon water every morning)
Herbs
For cramping, an excellent preparation is the St. Francis Crampbark Combination (contains cramp bark, black cohosh, blue cohosh, chamomilla, wild yam, prickly ash). Use 7 to 10 days before your menses. Take 60 drops three or four times a day during the acute cramping stage and 20 to 30 drops 10 days before your menses.
Evening Primrose Oil is useful during the cramping stage and throughout your cycle. Take 1000mg capsules two to three times a day.
According to Traditional Chinese Medicine, menstrual cramps are due to "liver stagnation." Using the herb Bupleurum (Xiao Yao Wan) 2 weeks before your menses is very helpful. Take five to ten of the tablets four times a day and continue until the first day of bleeding. You may require three months of use before optimal results are experienced
In accordance with Traditional Chinese Medicine, naturopathic doctors also believe the liver to be germane to alleviating menstrual cramps. Therefore, liver herbs should be taken throughout the month to address the problems associated with an overburdened liver. Useful liver herbs are dandelion, milk thistle, greater celindine, fringe tree, chicory, globe artichoke, turmeric and culver's root.
Black Cohosh, Cramp Bark, Raspberry, and Wild Yam may also prove helpful. Consult your herbalist, naturopath, or other health practitioner to determine the appropriateness of these herbs for your needs.
If ovarian cysts or fibroids are the cause, your naturopathic doctor can prescribe the Turska formula for you.
Homeopathy
Certain remedies can be used in acute situations if your symptoms fit the symptom picture of the remedy. For dosages, see the dedicated section on Homeopathy. Consult your homeopath or naturopath to determine your constitutional remedy: the remedy that best fits you as a whole person. Your homeopath or naturopath will take a complete case history considering all of your mental and physical ailments and match these symptoms with the symptom picture of the remedy.
Belladonna: Abdominal pains are on the right side pulsating and throbbing in nature. The blood is bright red and can feel hot.
Chamomilla. Person is very irritable and impatient before or during menses. Severe pain in the lower abdomen that can extend to thighs. Nipples are inflamed and tender to the touch. Blood is dark and clotted.
Colocynthis: Similar to Mag-phos but the pain is made better from pressure, is cutting in nature, and localized around the navel.
Lachesis: Pain is worse before the menses and is relieved by the onset of menstrual flow. The abdominal pain is usually left sided or left sided moving to the right side.
Mag-Phos: Pain is made better from warm application and hard pressure on the abdomen.
Natrum Muriaticum: Menses are irregular. Presence of bearing-down pains, especially in the morning. Dryness of the vagina. Person is irritable and depressed.
Pulsatilla: "Menses of Pulsatilla" are irregular, easily suppressed, and short in duration Dysmenorrhea (pain associated with menstruation) and amenorrhea (the absence of menstruation) begin at puberty. Person is sensitive, depressed, moody, and weepy.
Sepia: "Menses of Sepia" could occur too early with abundant flow, or occur too late with little flow. Possible stitching pain up the vagina and feeling of heaviness in the pelvic area. Person is irritable and easily offended.
Minerals
Magnesium 100mg every 2 hours during cramps. This mineral an also be taken throughout your cycle. Do not exceed a total dosage of 1000mg. Magnesium can act as a laxative and you may experience diarrhea at doses above 600mg. Reduce your level of supplementation if this occurs.
Therapies, Healing Aids, and More
Acupuncture has been shown to greatly reduce and even eliminate menstrual cramping. It will help balance energy flow and relieve congested organs. The usual course is about 7 to 10 treatments, but relief is usually felt after as few as three treatments.
Chiropractic manipulation can also be helpful to some, especially to those with associated back and sacral pain.
Exercise will increase blood circulation, help eliminate toxins, and also result in an overall "feel-good" effect. Aim for 1 to 2 hours daily.
Massage lightly over the sacrum.
Alternate placing a warm and cold castor oil pack on the liver and on the abdomen as many times per week as possible (at least three times per week). Packs should not be used when you are bleeding heavily.
Reduce stress via meditation, yoga, regular exercise, tai chi or any other route that is meaningful for you.
Vitamins
Take 50mg niacin every 2 hours during cramps.
Rutin (a bioflavonoid) will increase the effectiveness of Niacin. Take 60mg.
B-50 complex can be taken throughout your cycle.
Vitamin B6 will also help ease cramps. Take 100mg every 2 hours during cramps. You can also take 100mg every day throughout your cycle.
Vitamin C will aid Niacin absorption. Take 300mg daily.
Vitamin E should be taken throughout your cycle. Take 400 IU.
