More than half of all women report some pain or discomfort during their menstrual periods, according to the American Congress of Obstetricians and Gynecologists. Fortunately this pain is usually mild and does not disrupt day-to-day living. For some women, however, the pain can be more severe. This type of pronounced menstrual pain is called dysmenorrhea. You can relieve the pain and discomfort of menstrual cramping with over-the-counter analgesics, but you can also prevent symptoms by supplementing your diet with certain vital minerals. Consult with your doctor before taking any oral supplements.
Causes of Cramps
There are two types of dysmenorrhea. Primary dysmenorrhea is caused by the secretion of prostaglandins during your period proper. Prostaglandins encourage the uterus to contract, and it is these contractions that cause cramping sensations. Often this type of pain begins when you're a teenager and can lessen after childbirth. Secondary dysmenorrhea can occur before or after, as well as during, your period and often begins later in life. It's caused by factors other than your prostaglandin levels, and can include the presence of fibroids or endometriosis.
Magnesium
Magnesium relaxes the uterine muscles and relieves the symptoms of primary dysmenorrhea. Take up to 360 mg daily starting the day before your period is due. Too much magnesium can cause diarrhea; if this occurs, use a lower dose. Magnesium can also precipitate a dangerous drop in blood pressure, so consult with your doctor if you have any cardiovascular conditions. Chard, spinach, oatmeal and edamame are all good dietary sources of magnesium.
Zinc
The exact mechanism by which zinc prevents primary dysmenorrhea is unknown, although it appears to involve prostglandin inhibition of some sort. Take up to 30 mg of zinc daily during your period to prevent cramps. Take zinc supplements with food to avoid stomach upset. Sesame seeds, spinach and mushrooms are good dietary sources of zinc.
Potassium
Low potassium levels can contribute to muscle cramping in general, so supplementing with potassium during your period may lessen primary dysmenorrhea. Supplement with up to 500 mg a day during your period. Be cautious about supplementation, as too much potassium can cause serious side effects, including heart arrhythmia. Often, eating potassium-rich foods such as bananas, raisins and dried apricots, orange juice, sweet potatoes and edamame will be enough to provide the extra mineral dose you need. Do not confuse potassium supplements with diclofenac potassium, a non-steroidal anti-inflammatory drug or NSAID, much like aspirin, ibuprofin and naproxen, which is often prescribed to relieve primary and secondary dysmenorrhea.
Calcium
Exactly why calcium supplements relieve menstrual pain is unknown. The University of Maryland Medical Center suggests that calcium's role in maintaining proper muscle tone may be a factor. Calcium relieves both primary and secondary dysmenorrhea symptoms. Take 500 to 1,000 mg of calcium a day, preferably in calcium citrate form, which is the easiest for the body to absorb. Calcium-rich foods include milk, yogurt and cheese as well as tofu, canned salmon and sardines and dark leafy greens such as spinach and kale.
References
- "Cochrane Database Systemic Review"; Herbal and Dietary Therapies for Primary and Secondary Dysmenorrhoea; M. L. Walker and P. A. Murphy; 2001
- "Medical Hypotheses"; Zinc Treatment Prevents Dysmenorrhea; G. A. Eby; February 2007
- UCSB SCience Line: How Does Potassium Prevent Menstrual Cramps and Cramps During Physical Activity?
- American Congress of Obstetricians and Gynecologists: Dysmenorrhea
- University of Maryland Medical Center: Menstrual Pain
- "Smart Medicine for Healthier Living"; Janet Zand, Allan N. Spreen, et. al.; 1999
