If you are one of the more than 50% of menstruating women who have pain during their period, relief is on the way. While menstrual pain is not always preventable, it can be managed with dietary changes and special care techniques. But, before we explore those options let's get to the bottom of exactly why we get cramps. The answer is found in hormone-like substances called prostaglandins. Prostaglandins play a role in the body’s inflammation response and also cause the muscles of the uterus to contract.
Calcium Relieves Period Pain?
Calcium is an essential component of muscle contraction. Without adequate calcium, muscles cramp more easily. This is true regardless of whether you are talking about a calf muscle or a woman’s uterine muscle. In addition, low calcium intake is associated with water retention which can lead to increased menstrual pain. As a result, calcium supplementation is sometimes suggested as both a prevention and treatment for dysmenorrhea (painful menstrual cramping). The general recommendation for treatment (i.e. once the pain has started) is 250–500 mg every four hours for pain relief with a maximum daily intake of 2000 mg of calcium. The overall recommendation for menstrual cramp prevention is to meet your daily calcium requirements through calcium supplementation or high-calcium foods.
Top of Page
The Dairy Dilemma
While calcium can help menstrual cramping, one of the best source of the mineral - dairy foods – may actually cause more menstrual pain. The pesky prostaglandins mentioned earlier are increased by arachidonic acid which is often found in dairy products. Reducing or eliminating the intake of milk, cheese, cottage cheese, butter, ice cream and yogurt may decrease prostaglandin production and therefore reduce menstrual cramping. But, by reducing these foods in your diet just before your period, you won’t likely get enough calcium. One of the best solutions is to take a calcium supplement with 500-1000 mg of calcium, depending on your daily needs and your diet. You can also consume additional calcium sources such as spinach, kale, broccoli, fortified juices, almonds, or soy products.
Top of Page
More Menstrual Cramp Relief While getting enough calcium is one of the easiest and side-effect free ways to relieve the pain of your menstrual period, there are other steps you can take to put an end to the misery:
- Track your monthly cycle in your planner or a separate pocket calendar. That way you can make the appropriate changes and start pain-relief measures before they start.
- Add omega-3 fatty acids to your diet, since they help to reduce the action of prostaglandins. Good sources include fatty fish (tuna, salmon, tilapia), nuts (walnuts, almonds), and seeds (flax, pumpkin, sesame and sunflower seeds).
- Begin taking pain relievers like ibuprofen or naproxen at the very first hint of pain.
- Maintain a regular exercise routine complete with gentle stretches to help relax the cramping muscles.
- Place a heating pad over your abdomen or soak in a warm bath, also to relax the uterine muscles
- Avoid caffeine, nicotine, and sodium.
For More Information:
Visit the PMS page.
Top of Page
|
