Many women feel painful cramps, also known as primary dysmenorrhea, during menstruation. The uterus contracts, and as a result, pain occurs. Other symptoms often accompany this pain, including a heavy blood flow, headaches and gastrointestinal problems like nausea and diarrhea. Some women find relief from cramps by taking herbs or making nutritional changes. Talk to your doctor before taking herbs or other supplements.
Chaste Berry
Many women use the berry of the chaste tree for menstrual cramps, although research is needed to confirm its effectiveness. This herb is thought to balance hormones and alleviate many symptoms of PMS and menstruation, including cramps. The common dose of chaste berry, or chaste tree, is 20 to 40mg of the standardized extract, which you take before having breakfast. Consult your doctor before using this herb if you have had a hormone-related cancer, have a bleeding condition, or are taking hormone replacement therapy or medication to thin your blood.
Black Cohosh
Black cohosh is often used for severe menstrual cramps. This herb has antispasmodic, pain-relieving and anti-inflammatory properties. It is generally taken in standardized extract form at the dose of 20 to 40mg twice a day. Talk to your doctor before taking it as this herb may interact with certain drugs. Black cohosh has been associated with an increased risk of liver damage, but research does not confirm this relationship. More research is needed to back up claims black cohosh helps menstrual cramps.
Cramp Bark
Cramp bark, or Guelder rose, is so named because of its use for menstrual cramps. It has antispasmodic properties that might relieve cramping. Take this herb in tea form by simmering 2 tsp. dried bark in 1 cup water for 15 minutes and drinking this 3 times each day. It has the same concerns for the populations affected by chaste berry and black cohosh, so talk to your doctor before taking it.
Nutrition
For at least the week before and during your period, stay away from red meat, trans fats, tobacco, caffeine, alcohol and refined foods. Include essential fatty acids and healthy monounsaturated and polyunsaturated fats in your diet. Eat foods that contain nutrients like iron, zinc, calcium, vitamin C, vitamin B-6, magnesium, niacin and antioxidants, as these all influence female hormones. Further, drink plenty of water and exercise five days each week for 30 minutes or more.
References
- University of Maryland Medical Center; Menstrual Pain; Steven D. Ehrlich; Dec. 14, 2009
- "The Complete Woman's Herbal"; Anne McIntyre; 1994
- MedlinePlus; Study Finds No Evidence Black Cohosh Damages Liver; Amy Norton; Jan. 28, 2011
