6 Tips for Painful Periods Cramps - Dysmenorrhea Treatment
I see a lot of clients in my practice that come to me for PMS, fertility and perimenopause. We uncover a lot by doing a GI-MAP stool test because our gut health is so linked to our hormone health. While waiting for testing results, I share some tips to reduce pain until we know the root cause.
Wait - why do we get cramps anyways?
If you have a uterus, then it’s contracting during your period to shed the uterine lining. There may be a slight twinge, but it should not be painful, debilitating or life altering. The more prostaglandins you have, the more pain you will be in. That is a sign more is going on and it’s time to seek help.
It’s very important to rule out fibroids, adenomyosis and endometriosis.
6 TIPS to stop painful period cramps
Are you taking magnesium every day?
A lot of people aren’t taking magnesium daily or they are taking it, but only take it leading up to their period. I highly recommend taking a magnesium bisglycinate. Magnesium reduces pain, helps the body relax and can provide sleep support. It’s hard to get the recommended daily magnesium intake of 320-400 mg for those with a uterus. The range varies based on age and if pregnant and this is the bare minimum. Speak to your health provider to determine the right amount and time of day. I also love making cacao elixirs for added magnesium, who doesn’t love hot chocolate?
If you’re unsure which type of PMS you have, read this!
Castor oil packs for the win!
If you’re in pain each month, this will help you feel a little more cozy. Get into your sweatpants and try a castor oil pack. I live in a super cold house and I did this last week in bed to get extra warm, a second benefit. It’s thought to reduce inflammation and pain while giving your liver a hug. It’s an option prior to menstruation (not during) and can even help with constipation. We need good bowel movements in order to excrete estrogen.
Blood sugar focused meals
I’m not suggesting measuring our blood sugar after you eat each meal, however, the importance of building a balanced plate is key. If you’re on a blood sugar rollercoaster all day long, so will your hormones thanks to insulin. It’s meant to be protective and bring down high blood sugar, but if we’re constantly spiking and dropping, it takes it toll and can lead to insulin resistance. Ensure you have vegetables on the 50% of your plate, protein should make up around 1/4 and a 1/4 starchy carbs like yams or grains. Adding healthy fats is always a plus for hormone health and it will aid in keeping you more satiated.
Herbs: Crampbark
I’m telling you my client secret! While we wait for results to learn why the cramps are happening, I try to ease discomfort. This is where crampbark comes into play. It literally helps ease cramps, just as the name suggeasts. You can supplement with a tincture on my Fullscript supplement dispensary. There are also capsule blends you can take if you prefer that form.
Have at least 1-2 good poops a day!
This is how the body with excrete excess hormones it no longer needs. If you are more on the constipated side, your body will re-absorb those hormones and can lead to a estrogen ‘dominant’ picture. If you’ve been struggling with constipation for a while, please reach out to your doctor to rule out more serious causes and work a practitioner to get to the root cause.
Tips for constipation:
Movement stimulates the lymphatic system
Take magnesium recommended above to avoid straining
If you have the urge to go to the bathroom, go. Try not to hold it!
Stay hydrated, in the winter that may be primarily tea
Get your fibre in, that means vegetables, legumes and grains
Eat Vitamin C rich foods
Vitamin C helps the body make more progesterone, the chill hormone. If we don’t have the ideal balance between progesterone and estrogen, you will have more PMS and painful cramps. After the egg leaves the follicle during ovulation, the structure that remains is called the corpus luteum and this creates progesterone. Progesterone helps maintain a regular period with a flow that isn’t too heavy.
Fun fact, there are 3 major types of estrogen that we look at on the DUTCH test.
I hope this helps you! If you need more support, please head to the services section for 1:1 virtual work.
Jordan Bruce Nutrition
As a gut health nutritionist, I give you practical tips, plant-based foods high in iron and a recipe. I also explore reasons why your ferritin may be low.