I hear far too often from women that there are several days out of the month when cramps really sideline them from their lives. They are popping the Advil, Midol, or Aleve and they are on the couch until it passes.
I myself struggled with cramps and of course I needed to know WHY this was happening. Not just little polite cramps. No, I had cramps that were actual labor-like contractions – that turned me green and sheet white, came in waves and knocked me out. You know me, I have to fix my hormonal imbalances, it’s my way of life I just can’t help myself – I have to understand what is going on EXACTLY with my body, so I can choose the best possible course of action to take care of myself. I, of course, want you to know the science too so you can be properly informed.
So I learned about the 2 causes of cramps and of course then proceeded to figure out what to do to make the pain stop. I want to share this with you so you can have pain free cycles and so you can pass the goods on to your girlfriends who are likely cramped out in cramptown with you.
You don’t have to put up with period pain. Not today and not next month. You can alleviate those cramps right now while at the same time laying the foundation for a future that is free from menstrual discomfort of any kind.
As women, we’ve all developed our own quick fixes for those days when you just can’t get off the couch.
For many of us, we were prescribed the Pill or another kind of hormonal birth control way back when we were teens. For some this medication has put a stop to the pain, for others it has not. But again, for many of us, the side effects mean we’d rather not have to rely on this common daily medication to manage our monthly woes.
The good news is that there are natural alternatives and they work!
Here’s what you can do to alleviate your current cramps and what will, over the course of three months, change your period for the better.
Why do you have cramps?
There are 2 causes for cramps – one is chemical and one is functional.
A chemical series called Prostaglandins stimulate the uterine muscles to contract. There are 3 types – PgE1,2, and 3. PgE2 is the one that causes uterine contractions and pain. Leave it to the genius design of your body to have only one that does that and two that counteract it – yup – PgE1 and 3 are antispasmodic – natural pain killers!
Tweet: Your body makes twice as much natural cramp relief than cramps!
The more PgE2 you make, the more crampy you feel. To boot, they also play a part in the vomiting, diarrhea, and headaches that come with your cycle.
On the functional side – pain can be caused by any of the following conditions: endometriosis, fibroids, infections, IUD, ovarian cysts, narrow cervix, or a retroverted (tipped) uterus. That tipped uterus, turned out to be what I had along with elevated PgE2 levels!
Below are my best strategies for you to leave cramptown for good and become a permanent resident of FLO 😉
Short-term solutions
- If you’re reaching for the painkillers, know that long term these can worsen the problem by putting strain on your liver and exacerbating hormonal imbalances. If you must, take ibuprofen at the lowest dose and try to take it ahead of when you normally get cramps. So if you normally get pain the first day of your period try to plan to take the dose first thing in the morning. Preventative use of ibuprofen will also stop you needing more and higher doses later on.
- Consider switching from tampons to pads. The insertion of the tampon can make
pain worse for those who are sensitive to cramping. You can always swap back when the pain has subsided for that month. And absolutely make sure they are organic – just say no to pesticides and bleach in your vag! - Clary sage essential oil rubbed into the skin above the pubic bone and below the belly button, where your uterus is situated, has been shown in several studies to relieve cramps and even childbirth contractions. You can also diffuse this oil to aid with anxiety and stress or add a few drops to an Epsom salt bath.
- An old-fashioned hot water bottle on your abdomen will work wonders. You can even wrap it with an oversized scarf around your waist if you can’t sit still or lay down for long.
- Apply counter-pressure to the sciatic nerves in your lower back with your thumbs pushing inward toward the spine and down toward your feet will help take the intensity of cramps down. You can also apply the hot water bottle to your lower back as well. Trust me this works – I used this technique to get me through 20 hours of natural labor – it’ll totally help your cramps.
- Instead of Advil – pop some almonds! A few days before your period take a high dose of vitamin E and magnesium and continue this protocol two days into your menstruation. Almonds and hazelnuts are good sources of vitamin E, along with leafy greens like collard greens for the magnesium.
- Click here to try some yoga poses that alleviate pressure and calm the nervous system.
Long term solutions
- Boost Omega 3 Fatty Acids -To really clear up cramps for good, you’ve got to lower your PgE2 levels and boost your PgE1 and 3 levels. This of course is connected to what you eat and drink throughout your cycle as well as your general, overall health. The facts show that dairy and saturated animal fats up that gnarly PgE2 series. So start by cutting those out. To increase the PgE1 and 3 series, you have to get your linoleic acid up, so load up on salmon, sardines, flax, pumpkin seeds, sunflower seeds and sesame seeds.
- Do less running around the day before your period starts – Stress hormones can make menstrual cramps worse. If you can start loosely planning your schedule to accommodate your period, you’ll alleviate some of the stress about what you can’t do when it come around. This doesn’t mean you must be confined to bed for three days every month, only that you may benefit from easing off on unnecessary activities and appointments. Try being super selective with your period day plans for three months and see if you feel better for taking some time out.
- Massage your uterus! – To address the tipped uterus – Learn the practice of Mayan Abdominal Massage! I loved doing this form of self massage to restore the uterus to it’s right position and even if your uterus is not retroverted, this massage can be helpful for many health issues associated with the reproductive organs since we all tend to lead very sedentary lives which cause general stagnation in this area – just like knots in your back hurt because they lack proper blood flow, your pelvic region suffers with poor circulation as well. You can look for a class in your local area or teach yourself self-massage via the Arvigo book series.
Now, we want to hear from you!
Share with us on Facebook and Twitter (or Pinterest and Instagram!) the ways in which you deal with menstrual cramps at home (#curecramps) – we’d love to hear about them.
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Thank you! Love all your suggestions and work with many. I use Mugwort and Rosemary infused oil for massage over abdomen, lower back and tender breasts- love hot water bottles too! I also drink plain red raspberry leaf tea when I feel bloated and swollen and am starting to retreat to bleed. Deep inner journey skills on day 3 of bleeding is my greatest skill. I was taught by a midwife to travel to my inner womb goddess and she knows all for me. We each have one waiting within. No, not very scientific but powerful and effective work anyway. Mapping my cycle with the moon works for me too- and moon gazing often which stimulates healthy hormonal pathways through the eyes and deep into the brain where endocrine translations happens. Thank you for all you are doing to educate women. It’s beauty in action! Be well- Jennifer
Hi Jennifer,
With regards to the red raspberry leaf tea, I’m wondering about why you wait to bleed to include this in your practice
After my last cycle, I began drinking a red raspberry / nettle tea infusion daily, in an effort to regulate my hormones. Iinstead it seems to have induced my cycle, medium to heavy bleeding on day 11 through what is now day 13… and counting
Do you know if the red raspberry tea, induces menstruation or bleeding?
I can’t find any info about this online
If you’re not used to drinking red raspberry leaf tea, and all of a sudden, you start drinking it in large amounts and it’s strong, yes, it can stimulate an early period. I personally experienced this once. Maybe drink less or don’t make it as strong and start drinking it the week before your period starts or even in the later half of your cycle (after you ovulate). Also, as a midwife, I know many women take red raspberry leaf tea to help labor start. Sometimes it works and other times it doesn’t. I’d give your body grace and time. It’s definitely trying to balance out. And sometimes there are a few cycles along the way. I remember years ago, I started moon gazing to help sync my cycle with the moon. That resulted in me starting my period on day 19 of my cycle. Then my next period was on cycle day 33 and only lasted one day. I also charted in my app, “ This is a weird period…minimal, yucky, thick, brown blood.” Then my next cycle was 40 days later. I was also stressed at the time, but I’ve been stressed before and my cycle had never done that. But now, 7 years later from that, I have 25-29 day cycles. Most are 28, and I have a couple hours of sucky cramps on day one and then that’s it. So, weird things happen, but that can just be your uterus trying to balance itself out.
Ever since I started taking Cod Liver Oil (Carlson’s brand) my cramps have been minimal. I think the level I currently experience is normal (I don’t buy that little annoying ones are abnormal). I used to have to take Advil on a schedule or else I would be done for, but I have not taken *any* Advil for months now.
I am not sure about the saturated fat thing; while I eat nuts and seeds, most of the fat I eat probably comes from milk, butter, coconut oil, or meat. Since I have focused on those products coming from pastured, organic, local sources, I think it has improved my overall health from when I relied mostly on nuts and seeds for dietary fat. Also if I cut those things out, I would probably lose a ton of weight which is terrible for hormones, metabolism, and health (given that I am already considered underweight).
I am confused when I see flax recommended when it was one of the things that you recommended we eliminate due to it’s estrogenic properties. Can you elaborate on why it’s okay sometimes and others not?
I would love to know the answer to the estrogenic properties (phytoestrogens) of flax seeds for people with cramps, too! I had asked this question months ago but my comment was never posted. Thanks!
Hi Lena, Flax are slightly phytoestrogenic. So, if estrogen dominance is an issue for you, you can eliminate them and see if this helps!
Alisa
Wonderful info, thank you!
Wondering why you suggest a hot water bottle over a heating pad or a rice-sock type thing? Just curious!
Hi Cassie, I rice sock can be great too! I am just keeping the heat sources electricity free.
Alisa
Gotcha, thank you!!
Love that! I’m assuming I know the answer, but can you elaborate? I’ve wondered if higher EMF exposure prior to my period makes my period worse. I’ve had cycles where I had my laptop on my lap for hours in the week before my period, and it seemed worse. Any thoughts?
Another thing that can help is to wear zero drop shoes and to walk on different terrain either than just flat concrete. Katy Bowman’s work in this area is amazing!!! She talks about proper body mechanics and how a heel on a shoe can cause us to tilt out pelvis posteriorly, which results in a shorter (tighter and weaker) pelvic floor. Deep squats (Asain squats) can be great for lengthening the pelvic floor and helping the uterus sit the way it’s suppose to.