Best Supplements For Period Cramps
25/02/2018 16:53
Painful period cramps can range in intensity from a dull, achy sensation in the lower abdomen for 1-2 days, to debilitating belly and back pain, sometimes accompanied by nausea and vomiting. For many women, the cramping is intense enough to keep you from work, disrupt social plans, or keep you at home rather than being active or climbing mountains. If youre looking for ways to treat your menstrual pain naturally, let me tell you how. I want you to be able to feel like your optimal, productive, creative and strong self no matter what day of the month it is. In previous articles, Ive covered what foods to focus on, which herbs to choose, and now I want to discuss the best nutritional supplements to help reduce your period pain.
First and foremost, its important to be clear about what type of period pain you experience: primary, or secondary . It is critical to ensure that youre treating the pain with the right medicine. If you have secondary dysmenorrhea, you may need some help from your health care provider to explain your treatment options. For now, I want to highlight some nutrients that have been shown to be helpful in the treatment of primary dysmenorrhea. I like to use these nutrients in combination with herbs, castor oil packs, and sometimes acupuncture for a holistic approach to healing pain. Without further ado, here are 6 of my go-to nutritional supplements for period cramps:
- Green leafy vegetables
- Mushrooms
- Tuna, salmon
What Vitamins Are Good For Menstrual Migraines
In a nutshell, the answer to this question is all of them! If you are low in any of the vitamins, then it could be influencing your ability to develop migraines. Vitamins and minerals work together in the body and its rare that you will be low in only one of them. Vitamin and mineral deficiencies come in packs.
For example, if youre low in vitamin C, you are also most likely to be low in vitamin E and vitamin A. These three antioxidants work together in the body. Vitamin C protects vitamin E and A so they wont be used up in the body. Vitamin E and A do the same. Thus, if you raise one of them without raising the rest of them, you risk causing a deficiency of the others you dont take.
This is why its often best to either take a multivitamin multimineral to get all the dosages right. By just taking vitamin supplements one by one, its guesswork. Ultimately, the best way to know what you should be taking is to see a clinical nutritionist who can balance these for you via what is found in lab tests.
Pms: How It Differs From Menstrual Cramps
PMS symptoms and experiences are fundamentally different from those during the days. With PMS, mood swings are mainly the result, sometimes the chest becomes tight and the skin becomes bad. Many women still complain of PMS during their period. Even if the doctor likes to prescribe hormonal contraceptives here, there are women who are under PMS despite the pill To suffer.
There is even a slightly modified form of PMS in men. With them, however, it is due to the changing testosterone content.
Who visites Treat PMS plant-based want, it can, for example, with Chaste tree try. Chaste tree in PMS is the natural remedy of choice, so to speak, because it has been used successfully for this purpose for thousands of years.
Cosphera * capsules contain besides Chaste tree, B vitamins and Mugwort as well as black cohosh. Two pieces a day can help with that Alleviate PMS.
Recommended Reading: How Much Vitamin C For Bone Healing
Milk And Other Dairy Products
Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.
Nevertheless, the calcium in dairy products can help cramps by controlling your muscles nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.
Relieve Menstrual Cramps With Schssler Salts
Schüssler salts for menstrual cramps – why not? As an alternative to homeopathy, the use of Schüssler salts can be very useful and helpful – even with menstrual cramps. Just at Period complaints the Schüssler salt number 7, Magnesium phosphoricum, has proven itself. But also the Schüssler salts number 2, 10, 19 and 25 can contribute to a less painful menstruation. Headaches during menstruation, on the other hand, can be treated well with the Schüller salt number 2 – Ferrum phosphoricum.
Schüssler salts for menstrual cramps are best taken as sieve, which means that you add a mixture of the salts to a previously boiled and slightly cooled water and drink it in sips. Alternatively, you can simply put the tablets in your mouth until they dissolve. If the symptoms are severe, 5-10 tablets can be taken every 1-2 minutes. If the pain subsides, one dose every two hours is sufficient.
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The Right Diet Is The Key To Managing Many Diseases And To Improving General Quality Of Life For This Condition Scientific Research Has Found Benefit In The Following Healthy Eating Tips
Recommendation| Why | |
|---|---|
| Avoid alcohol | Some physicians advise that avoiding alcohol, because it depletes stores of certain nutrients and alters carbohydrate metabolismâwhich in turn might worsen muscle spasms.
Some physicians advise that alcohol should be avoided by women experiencing menstrual pain, because it depletes stores of certain nutrients and alters the metabolism of carbohydratesâwhich in turn might worsen muscle spasms. Alcohol can also interfere with the liver’s ability to metabolize hormones. In theory, this might result in elevated estrogen levels, increased fluid and salt retention, and heavier menstrual flow. |
Menstrual Cramps Symptoms And Possible Relief
It can be quite stressful when women don’t feel good on their periods. Menstrual cramps such as stomach pains, cramps or abdominal pain make life difficult for many women or sometimes even cause total failure for days. Other typical menstrual cramps are general exhaustion, diarrhea, vomiting, or even pain in the thighs. menstrual cramps so have very different faces. But they are always annoying and uncomfortable. Relieve menstrual cramps is a big issue for those affected. In conventional medicine, this is generally done primarily through the administration of painkillers or through hormonal contraceptives. Women who want to tackle it a little more gently take up Home remedies for menstrual cramps return. A good choice is, among other things, the Cosphera * Mönchspeffer. The product impresses with its high dosage and combines important vitamins such as B6 with valuable trace elements such as iron.
This is what awaits you in this article
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The doctor differentiates between primary and secondary menstrual cramps. The former are made by the body’s own Messenger substances triggered, the latter, however, are caused by other diseases. This can be the result of mechanical, for example contraceptive be like the IUD but also hormonal disorders, cysts in the ovaries, diseases of the uterus, environmental influences or hormonal disorders, e.g. by a Hypothyroidism or by taking the pill.
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Vitamin D For A Sunnier Outlook
Vitamin D is a crucial vitamin for calcium absorption as well as bone health. In fact, emerging research suggests that it may be just as important as calcium itself. Unfortunately, many American adults and teens simply don’t get enough of it.
Having inadequate blood levels of vitamin D is common among women who suffer from PMS. A 2005 study measured the risk of developing PMS symptoms alongside levels of calcium and vitamin D. Results from that study indicated a connection, and suggest that a high intake of vitamin D and calcium can reduce the risk of developing PMS.
Best Foods For Menstrual Cramps
Certain foods can help ease or prevent menstrual cramps. We tend to get menstrual cramps in the week or two leading up to our period, during the luteal phase of the menstrual cycle. As we get closer to our period our body starts producing prostaglandins, which are actually inflammatory compounds that work to help the uterus contract to release the uterine lining . Menstrual cramps are often a result of excess prostaglandins in the body. Lets talk about some of the best foods to help relieve or prevent cramps.
Here are 10 of the best foods for menstrual cramps:
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Why Vitamin B1 May Help Prevent Period Cramps
Vitamin B1 plays an important role in contracting muscles and conducting nerve signals.1 The muscular system and nervous system are closely linked in the uterusthe muscular organ where period cramps happen.
Dysmenorrhea is the result of uterine muscles not working quite like they should. Although scientists arent 100% sure exactly how vitamin B1 works to reduce period cramps, due to its role in tightening and relaxing muscles, it seems likely that B1 is an important player in period pain management.2
Muscle pain is sometimes associated with low vitamin B1 levels.3 Because the uterus is a muscle, some researchers believe period cramps may be a result of not getting enough B1.4
Outright vitamin B1 deficiencies are very rare in developed countries. However, it may be possible to have a mild, subclinical deficiencythat is, B1 levels that are low enough to prevent your uterus from functioning at its best, but arent low enough for you or your doctor to notice. Diagnosing mild B1 deficiency is difficult. Its symptoms are vague and tend to fly under a doctors radar, or are incorrectly attributed to other issues.5
What To Do When Menstrual Cramps Are Severe
The period cramp relief tips above are a good place to start, but they may not work for every woman especially for those who have very painful cramps.
If you’re experiencing serious pain during your period, it’s important to talk to your OB-GYN. She or he will ask you about your symptoms and cycle and can recommend lifestyle changes that may help ease your pain, as well as perform a pelvic exam and prescribe medications, if needed.
“For instance, hormonal birth control medications are sometimes used to treat menstrual cramps and the pain that accompanies a period,” adds Dr. Borchardt.
Plus, in some cases, severe pain may be a sign of something more serious.
“Beyond the significant impact that period pain can have on your everyday life, the cramps themselves aren’t typically a medical concern,” says Dr. Borchardt. “However, severe menstrual cramps can sometimes be caused by a more serious gynecologic condition.”
In certain cases, severe period cramps can be a sign of:
- Endometriosis uterine tissue gets implanted in your fallopian tubes, ovaries or pelvic lining
- Uterine fibroids noncancerous uterine growths that can cause pain
- Adenomyosis uterine tissue grows into the muscular wall of the uterus
- Pelvic inflammatory disease infection of your uterus, fallopian tube and/or ovaries
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Curious Where To Start
A list of seven PMS supplements can feel overwhelming and confusing. Where to start with supplements is the number one question I get both in my medical practice and from my readers. Here’s what I recommend.
If you’re a gal who is struggling with hormones or dreading your period every month then I want to share with you what I’ve found to be most effective in improving hormone health Balance, Adrenal Support, and MegaSporeBiotic probiotic.
Balance by Dr. Brighten supports healthy levels of estrogen, progesterone, and testosterone. Adrenal Support helps your adrenal glands work like a champ, while also improving your tolerance for stress. Plus, that added licorice can help you get those cortisol and testosterone levels in check. MegaSporeBiotic is a high-quality probiotic that supports healthy digestion. Remember, your gut health is pivotal to your hormone health.
Because these supplements are so important to hormonal health I have bundled them together into the Period Problems Kit.
Remedy 9 Magnesium Oil Spray
Studies show that 2 out of 3 Americans do not get enough magnesium. This is especially problematic for women as PMS and menstrual cramps can be triggered by dietary deficiencies in magnesium. Magnesium benefits everyone, but is truly valuable for women who get PMS and painful periods.
How to use magnesium oil spray as a natural remedy for period cramps : Spray it on your tummy and lower back. Please note if you have a cut or scratches on your skin it may sting a little. Follow up the spray with a nourishing body butter to ease the sensation.
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Is Vitamin B Good For Pms How About B12 What Is Its Role Can Taking B6 Help With Pms
The answer is yes all of these vitamins have a role in treating symptoms of pms. Vitamin B is good for period pain relief and B6 is helpful in regulating periods and dealing with an irregular period. A deficiency in any one of the B vitamins is very easy to have occurred because the human body is not capable of storing B vitamins. They pass through the system easily and quickly.
Lets take a closer look at pms and the B complex vitamins.
- B1 or thiamine is playing a major role in converting of glucose to energy. It has an effect on the cardiovascular, muscular and nervous systems. It can affect energy and mood during pms.
- B2 or riboflavin is involved in major biochemical actions in the body and again increases a womans energy during the menstrual cycle.
- B3 or niacin provides for enhanced oxygenation and nutrients and that leads to less fatigue, less cramping and less mood swings during the menstrual cycle. A deficiency of this vitamin can lead to a particularly difficult cycle with high irritability and anxiety.
- B5 or panthothenic acid is known to be a stress reducer and it also leads to enhanced energy. Since fatigue and mood swings are primary concerns of pms, this vitamin can take the edge off of both of those symptoms. B5 is also a neurotransmitter enhancer that helps with fighting the sleep disturbances of pms including insomnia.
So how much Vitamin 6 and Vitamin 12 should you take for pms and in what dose?
Vitamin D And Calcium
Vitamin D increases calcium absorption and is required for normal bone metabolism. The main source of vitamin D for most people is sunshine.Women who have very low levels of sunlight exposure or have naturally very dark skin are at risk of vitamin D deficiency. Those affected may include women who cover most of their body when outdoors, shift workers, those who are unable to regularly get out of their house or women in residential care. Women who have certain medical conditions or are on some medications may also be affected.It is important to balance the need to maintain adequate vitamin D levels with the risk of skin cancer from too much sun exposure. A sensible balance of sun protection and exposure can ensure that women are not at risk of vitamin D deficiency.Good dietary sources of vitamin D are margarine, eggs and oily fish .Good sources of calcium include dairy foods, calcium-fortified soymilk and fish with edible bones. For women who cant eat these foods, calcium supplements may be desirable.
Read Also: What Drinks Are High In Vitamin D
Period Pains: Nhs Give Advice On Helping Cramps
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Menstrual pain is a throbbing or cramping feeling in the lower abdomen that tends to occur just before and during a womans period. The level of pain differs from person to person, but there are lots of ways to reduce or treat the pain, including using supplements. Express.co.uk reveals the six best supplements for period pain.
What B Vitamins Are Good For Pms Relief
As thousands of women struggle with the many symptoms of pms every month, more and more are turning to alternative methods of treatment. Herbs, minerals and vitamins by themselves or in combinations have been found to be effective treatments for menstrual cramps, irregular periods, bloating and headaches.
This is particularly true of the members of the Vitamin B Complex. Several of these vitamins, alone and in concert, are very effective in treating the symptoms associated with a womans menstrual cycle.
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What The Literature Shows
Available literature consists of small international trials with conflicting results. Three studies have demonstrated a significant improvement in pain severity after vitamin D supplementation, measured by a visual analog scale . However, trial protocols were variable. In the 2012 clinical trial investigating the use of vitamin D supplementation for treating dysmenorrhea mentioned previously, 40 women age 18 to 40 with primary dysmenorrhea were randomized to a single oral loading dose of cholecalciferol or placebo 5 days before the beginning of their menstrual cycle.
Participants were included if they had menstrual cycles lasting 21 to 35 days, menstruation lasting 3 to 7 days, 4 consecutive painful periods in the last 6 months, and a serum 25D level below 45 ng/mL. NSAID use was permitted and recorded. The baseline VAS score was 5.6 in the placebo group and 5.9 in the treatment arm. At the end of the two-month study, there was a significant reduction in pain intensity in the vitamin D group in comparison to the placebo group. The mean change from baseline in the vitamin D treatment group was 2.3 points on the VAS and only 0.05 points in placebo. The greatest pain reduction was achieved in women with more severe baseline symptoms in the vitamin D group . There was significantly more NSAID use in the placebo group.3
In terms of clinical conclusions, see the authors’ list of practical takeaways above.
