Menstrual Cramps: All you Ever Wanted to Know

By Dt. Manoli Mehta

Menstrual cramps can range from a mild nuisance lasting a day or two to several days of unbearable pain that interferes with everyday activities. They’re one of the most common causes of pelvic pain and many experience them just before and during their period.

The pain is caused by uterine contractions that happen just before or during the onset of your period. But what makes the pain more severe for some people.

Menstrual cramps feel like a throbbing or cramping pain in your lower abdomen. You may also feel pressure or a continuous dull ache in the area. The pain may radiate to your lower back and inner thighs.

Cramps usually begin a day or two before your period, peaking around 24 hours after your period starts. They typically last for two to three days.

Menstrual cramps can be accompanied by other symptoms, including:

• nausea
• fatigue
• loose stools
• headache
• dizziness

Not sure if your cramps are typical or severe? Generally, severe menstrual cramps:

• don’t improve when you take OTC pain medication
• interfere with your daily activities
• are often accompanied by heavy bleeding or clotting

What are the causes?

It’s not always possible to identify the cause of painful menstrual periods. Some people are just at a higher risk of having painful periods.

These risks include:

• being under age 20
• having a family history of painful periods
• smoking
• having heavy bleeding with periods
• having irregular periods
• never having had a baby
• reaching puberty before age 11

A hormone called prostaglandin triggers muscle contractions in your uterus that expel the lining. These contractions can cause pain and inflammation. The level of prostaglandin rises right before menstruation begins.

Painful menstrual periods can also be the result of an underlying medical condition, such as:

1. Premenstrual syndrome (PMS): PMS is a common condition that’s caused by hormonal changes in the body occurring 1 to 2 weeks before menstruation begins. Symptoms typically go away after bleeding begins.
2. Endometriosis: This is a painful medical condition in which cells from the lining of the uterus grow in other parts of the body, usually on the fallopian tubes, ovaries, or tissue lining the pelvis.
3. Fibroids in the uterus: Fibroids are noncancerous tumors that can put pressure on the uterus or cause abnormal menstruation and pain, though they often don’t cause symptoms.
4. Pelvic inflammatory disease (PID): PID is an infection of the uterus, fallopian tubes, or ovaries often caused by sexually transmitted bacteria that cause inflammation of the reproductive organs and pain.
5. Adenomyosis: This is a rare condition in which the uterine lining grows into the muscular wall of the uterus, causing inflammation, pressure, and pain. It can also cause longer or heavier periods.
6. Cervical stenosis: Cervical stenosis is a rare condition in which the cervix is so small or narrow that it slows menstrual flow, causing an increase of pressure inside the uterus that causes pain.

Home Treatment for Menstrual Cramps

At-home treatments can be helpful in relieving painful menstrual periods. Types of things to try at home include:

1. using a heating pad on your pelvic area or back
2. massaging your abdomen
3. taking a warm bath
4. doing regular physical exercise
5. eating light, nutritious meals
6. practicing relaxation techniques or yoga
7. taking anti-inflammatory medications such as ibuprofen several days before you expect your period
8. taking vitamins and supplements such as:
9. vitamin B-6
10. vitamin B-1
11. vitamin E
12. omega-3 fatty acids
13. calcium
14. magnesium
15. raising your legs or lying with your knees bent
16. reducing your intake of salt, alcohol, caffeine, and sugar to prevent bloating

Foods to Eat to Relieve or Prevent Cramps

1. Water

Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating.

2. Fruit

Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.

3. Leafy green vegetables

It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.

4. Ginger

A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea.  Don’t consume too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches.

5. Chicken

Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.

6. Fish

Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

7. Turmeric

Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient.

8. Dark chocolate

A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.

9. Nuts

Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on your own, try nut butter or nut-based milk or add these ingredients to smoothies.

10. Flaxseed oil

Every 15 milliliters of flaxseed oil contain 7,195 milligrams of omega-3 fatty acids. For perspective, the Office of Dietary Supplements says you need only about 1,100 to 1,600 milligrams of omega-3s per day. Consuming flaxseed oil soothed constipation, a common symptom of menstruation.

11. Quinoa

Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.

12. Lentils and beans

Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.

13. Yogurt

Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections. Yogurt is also rich in magnesium and other essential nutrients, like calcium.

14. Tofu

A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium.

15. Peppermint tea

Peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.

16. Kombucha

Yogurt isn’t the only probiotic-rich food with yeast-fighting benefits. If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever before. Try to avoid kombucha drinks that contain too much sugar.

Foods to Avoid

While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period.

1. Salt

Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, don’t add salt to your foods and avoid highly processed foods that contain a lot of sodium.

2. Sugar

It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.

3. Coffee

Caffeine can cause water retention and bloating. It can also exacerbate headaches. But caffeine withdrawal can cause headaches, too, so don’t cut out coffee completely if you’re used to having a few cups a day. Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening.

4. Alcohol

Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period. For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.

Plus, a hangover can bring on some of the same symptoms that occur during your period, including:

• headaches
• nausea
• vomiting
• diarrhea
• fatigue

5. Spicy foods

Many people find that spicy food upsets their stomachs, giving them diarrhea, stomach pain, and even nausea. If your stomach struggles to tolerate spicy foods or if you’re not used to eating them, it might be best to avoid them during your period.

6. Red meat

During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps.

Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation.

7. Foods you don’t tolerate well

This might seem obvious, but it’s worth emphasizing: If you have food sensitivities, avoid those foods, especially during your period.

If you’re lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, it’s especially important to avoid the foods that can trigger issues in your body.

Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you’re having a painful period.