1. Supplement Yourself
Take calcium and magnesium supplements throughout the month, as these
nutrients work in concert to aid muscle relaxation. You should aim for a
total of about 1000mg of calcium daily, and up to 500mg of magnesium
daily. If you experience loose stools, reduce the dose. (Note: we
recommend you use calcium citrate, because it tends to be more easily
absorbed into the system than calcium carbonate.)
2. Try a Tea
Raspberry leaf is considered to be a
mild uterine tonic. Try a cup of
raspberry leaf tea each day throughout the month. It is available at
Whole Foods by the company Traditional Medicinals. Keep in mind you are
looking for the herbal tea, not raspberry-flavored black tea!
3. Eat More Greens
Dark leafy greens are a dietary source of magnesium, calcium, and
countless other micronutrients. These nutrients are essential for
mediating muscle contractions. In Chinese dietary therapy, dark green
vegetables are also considered to be mildly cleansing, which is what the
body needs in a “stagnation” condition. Some greens such as dandelion
greens (very bitter, but very helpful) also have a mild diuretic effect,
which reduces bloating.
4. Cut Down on Coffee
Caffeine, especially from coffee, is a well-known vasoconstrictor –
it makes blood vessels constrict. Indeed, it may cause the vessels that
feed the uterus to tighten more than they do in non-coffee drinkers.
If you’re a diehard coffee drinker and can’t cut it out entirely, try
avoiding it just in the week before your period and see if you notice a
change.
5. Use a Heating Pad
A heating pad or hot water bottle is a simple, tried and true way to reduce muscle spasms.
6. Try Acupuncture
Certain acupuncture points are thought to regulate blood flow through
the abdominal cavity and relax the nervous system, which can help calm
muscular contractions. Studies show that acupuncture is just as
effective as over-the-counter anti-inflammatory medicines for reducing
pain.
In addition to pain relief, don’t be surprised if these changes also
lead to better digestion, better sleep, and a steadier mood. However,
if these measures are not enough to improve your quality of life, an
acupuncturist or naturopath can offer you further refinement of natural
strategies.
Also, keep in mind that excessively painful menstruation can be a
sign of a more serious underlying medical issue, such as endometriosis, a
uterine infection, or a problem with the uterine anatomy. Don’t forget
to consult your primary care provider to make sure these possibilities
are addressed, especially if you just can’t seem to get your pain under
control.
May you enjoy smoother cycles!
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