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Natural Remedies for Cramps
By Hillari Dowdle, Natural Solutions
If you don’t experience menstrual cramps, consider yourself lucky. For the rest of us, that “time of the month” involves a clenching pain that causes us to miss more than our share of work and school days. To some extent, cramping is a normal part of the menstrual cycle, but the pain shouldn’t be (and doesn’t have to be) debilitating.
“Menstrual cramps are the result of the contraction of the smooth muscles of the uterus as it tries to expel its contents during the monthly bleed,” explains Eden Fromberg, DO, a holistic gynecologist practicing with SoHo Obstetrics and Gynecology in Manhattan. “It’s only rarely that I see a patient without them. When I ask about cramps on my intake form, almost everyone circles “yes” and many underline it, circle it several times, and add a few exclamation points. So I’d say some cramping is normal.”
Intense or prolonged cramps, however, are often the result of too much tension and too little nutrition, Fromberg notes. “We suffer more than we need to because of our modern lifestyle,” she says. For relief, she steers her patients toward stress-reducing practices like yoga and away from a diet heavy on refined sugars and meat. “Sugar and meat produce arachidonic acid, which is associated with inflammation and pain,” she says. “I tell my clients to focus on an organic, whole-foods diet that’s heavy on whole grains and that minimizes animal foods.”
She also tells them to skip the pharmaceuticals; Advil (ibuprofen) and Aleve (naproxen sodium) work well for treating cramps, but they also carry serious risks. “There’s an increased risk of heart attack, or even stroke, whenever you take a NSAID [nonsteroidal anti-inflammatory drug]–Advil, Motrin, and Aleve fall into that class,” she says. “They’re also known to cause irritation of the lining of the stomach and to exacerbate existing ulcers. Between the cardio and GI risks, they’re just not worth it.”
Instead, choose treatments that will help your body feel better and function without side effects. “We evolved alongside nature, so look there for help,” she advises. The following five remedies can help you make it through your monthly visit.
1. Chinese herbal therapy
For instant cramp relief, practitioners of Traditional Chinese Medicine turn to the needle. “Acupuncture is great for quick relief,” says Steven Gordon, LAc, a TCM gynecologist. “But for prevention and long-term relief, the No. 1 formula we use is xiao yao san, which translates as “free and easy wanderer.” The herbs in this classic formula–bleupurum, dong quai, peony root, licorice root, and atractylodes–strengthen the spleen and liver and help get stagnant qi moving during menses, according to Gordon. “It will help move out stuck blood,” he says. Under the supervision of a licensed practitioner, take eight to 10 of the small Chinese tea pills three times a day starting a day or two before your period.
2. Aromatherapy blend
Cramps often manifest as a dull ache in the pelvis and low back. Self-massaging makes sense–especially when you employ the power of aromatherapy. A recent study published in the Journal of Complementary and Alternative Medicine found that women who used a topical formula containing the essential oils of clary sage, lavender, and rose reduced their menstrual pain by more than 50 percent.
Kelly Holland Azzaro, vice president of the National Association for Holistic Aromatherapy, uses a similar blend in her practice, substituting the more affordable, but just as effective, sweet marjoram oil for rose. “Clary sage is a hormone balancer and mood lifter–it’s my first choice, and you can use it alone,” she says. “Lavender and sweet marjoram are both calming scents with antispasmodic effects.”
To make your own blend, add 10 drops of each essential oil to 4 ounces of a carrier oil, such as jojoba or sweet almond oil, and then massage lightly into the abdomen and lower back–or anywhere you’re experiencing discomfort.
3. Cramp bark
“The most common remedy I use for menstrual cramps is Viburnum opulus, or cramp bark,” says Mary Bove, ND, a registered herbalist who specializes in women’s reproductive issues. “It lives up to its name–it’s a terrific smooth-muscle relaxant known for its specific action in the pelvis.”
Although there have been few medical studies of cramp bark, anecdotal evidence is strong. Fromberg uses the herb in her practice frequently. “People taking Motrin or Aleve often find that cramp bark is more effective,” she says. “It lets them get off the pharmaceuticals.”
Bove recommends taking the herb in tincture form because it’s better absorbed into the body and acts more quickly. Try 15 mg up to four times a day. If you’re using the herb in dried form, take a 500 mg capsule four times a day.
4. Ginger tea
In the ayurvedic view, cramping can be alleviated by improving circulation. Give your body a boost in the right direction, and it will be able to do its job better. Satty Gill Keswani, MD, a gynecologist and ayurvedic practitioner in Manhattan, recommends applying heat. “Taking warm sitz baths in the days before your period will increase circulation in the pelvis,” she says.
Better yet, warm yourself from the inside out with a homemade tea of ginger, lemon, and honey. “The combination is very relaxing, and the ginger will help to dilate the blood vessels so that the menstrual process flows more smoothly,” Keswani says. For the tastiest and most potent tea, peel and slice a 2-inch section of juicy, fresh gingerroot, and boil it in 4 cups of water for 10 to 15 minutes. Squeeze in the juice from half a lemon, and sweeten with honey.
Hillari Dowdle lives and writes in Knoxville, Tennessee.
Natural Solutions: Vibrant Health, Balanced Living offers its readers the latest news on health conditions, herbs and supplements, natural beauty products, healing foods and conscious living. Click here for a free sample issue.
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18 comments
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Kabin
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I used to have cramps so bad I would be in bed and vomiting. Doctors didn't seem to know much or do much. I banned all BGH products from cows. That helped. Then I banned all genetically modified foods, Soy, Corn, Canola, and sugar beets or sugar from beets, tomatoes unless organic and potatoes unless organic. I banned all dair from cows fed the same. I was amazed! I now never have cramps and the gushing periods have left and are normal with no clotting nastiness! I am very happy as I no longer have the very painful breast tenderness I also had for a week before my period. I cannot say how much better I feel now. It is amazing.
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I'm very glad I found this information. I had a particularly trying time this month but refused to take my usual (yet effective) over-the-counter remedy. Fortunately for me, my cramps are usually confined to just one day. Next month I plan to be prepared with Ginger, lemon and honey. And for my daughter, I'll prepare a heat pack too. Thanks!
I've also learned that caffiene is a major contributor to my cramps. The months when I gave up caffiene, I noticed that I had little to no cramps, but I had to avoid caffiene the month prior to prevent the cramps. Can't give it up at the last minute! You'd think that'd be motivation enough to give up the stuff again! So hard headed!!
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Low Tech Solution for Primary Menstrual Cramps
Primary Menstrual Cramps can be a debilitating problem for some 10% of women. Conventional treatment can even be as drastic as exploratory surgery whilst looking for a cure. A less intrusive solution is available. Orgasm from masturbation has been found to relieve the painful symptoms of menstrual cramps. Whilst it is not always convenient to masturbate for the necessary five minutes until the pain subsides, hands free masturbation is still possible. In order to do this one simply has to clench and then relax the vagina repeatedly for five minutes. With this method no one need know of the discomfort being suffered, and the pain soon goes.
Do not try this whilst driving or operating heavy machinery.
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I never had bad pain a few times I had low back pain but I am not sure what I did not to have cramps. I did however start to take B complex when I hit my 30's because I started to feel some mood changes. The B complex got rid of that. I have read that calcium, magnesium and D 3 or flax seed oil is suppose to help with the pain too.
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I dont think it's a good idea to be trying all of the remedies all at once as their effects may be clashing (and also, then you will not be able to tell which one it is that actually helped!) - i dont know how ginger would agree if taking at the same time as Chinese herbal remedies or with crampbark - there could be unwanted side-effects.
It's best to try one at a time, and see if it agrees with you in the first place.
But to be on the safest, it's a good idea to check with your doctor, especially if you're on any medications.
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I have found that on days when I feel cramps, wearing a tampon increased my cramping and within minutes of removing the tampon, my cramps were reduced. I still tend to have cramps and find that an herbal heating pad, reiki or acupuncture or relaxation all help reduce or stop them. I will try reducing sugar, drinking ginger tea, taking the Chinese herbal remedy and crampbark and see if those eliminate cramps all together.
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There is a Sleepytime tea by Celestial Seasonings that can be bought at any supermarket - it really helps to calm down, and not just during 'that time of the month'. Its ingredients are chamomile, spearmint, lemon grass, tilia flowers, blackberry leaves, orange blosssoms, hawthorn berries and rosebuds. Their website: www.celestialseasonings.com
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Speaking of tea. I have also found drinking Dandelion tea every day a few days before it starts helps me a lot the symptoms. Hopefully it can help someone else too. :o)
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I use a tea called Women's Moon Cycle, for that time of the month made by Yogi herbal teas sold in Wholefoods Supermarket and other health stores. It absolutely lessens the uncomfortable symptoms during menstruation. I drink about 4 cups a day during that week. This is an excellent product and I tell many women about but it goes on deaf ears. I strongly suggest you try it, it may work exceptionally well for you!
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