Your Gut Isnt Healthy
Okay, this is a BIG one. The health of your GI tract is so intricately linked to the rest of your body . Practically every patient who comes to me with chronic health issues has some degree of imbalance in their digestive system.
When our guts are healthy, good things happen for us. We absorb our nutrients. Our friendly gut bacteria help us detoxify estrogen and reduce inflammation. Our hormonal systems are balanced. All good things!
But when our guts are not healthy, it sets the stage for all of the things that we dont want. Our metabolism doesnt work right. We become full of inflammation. Our immune system is imbalanced and we can develop autoimmunity. It can ruin our thyroid function. We cant get rid of excess estrogen. We cant absorb the nutrients we need. And the list goes on.
More specifically, when the bacteria and other microbes in our gut are out of balance, there are some key factors that directly contribute to period pain. Unfriendly bacteria have something called lipopolysaccharide on their outer surface. LPS is, by far, one of the most toxic and irritating substances known to the human body. And when the gut isnt healthy, LPS can move across the gut barrier and get into the bloodstream.
This creates a cascade of inflammation, revs up the immune system, blocks detoxification, and can specifically cause pelvic pain. In my practice, Ive been able to link LPS with headaches, acne, and a host of other chronic conditions.
Dont get me wrong!
What Causes Painful Menstrual Cramps
Menstrual cramps happen when a chemical called prostaglandin makes the uterus contract . The uterus, the muscular organ where a baby grows, contracts throughout your menstrual cycle. During menstruation, the uterus contracts more strongly. If the uterus contracts too strongly, it can press against nearby blood vessels, cutting off the supply of oxygen to muscle tissue. You feel pain when part of the muscle briefly loses its supply of oxygen.
Causes Of Menstrual Cycle Pain
According to the American Congress of Obstetricians and Gynecologists, 50 percent of menstruating women suffer from dysmenorrhea or painful periods.
Headaches it seems that the increase in progesterone and the imbalance between estrogen and progesterone is the cause of these headaches and migraines. The decrease in estrogen in the luteal stage causes a decrease in magnesium. This depletion of magnesium is the real cause of the headache.
Cramps Abdominal and stomach cramps these can be debilitating to the point of making a woman bed ridden during her cycle. Cramping is caused by spasms and contractions in the uterus and pelvis. The release of prostaglandins increases the intensity of those spasms and contractions.
Back pain For many women lower back pain is excruciating during the menstrual cycle and some also have upper back pain. The culprit here might be prostaglandins again.
Remedies and Treatments
Medical Treatments
It would be nice to deal with this period pain without medicine, but if need be there are both over the counter and prescription medications that can help. These include Pamprin and Midol made specifically to deal with pms and prescriptions NSAIDS and analgesics.
Vitamins
Vitamin D is helpful in reducing inflammation that builds up during the menstrual cycle. Reducing the inflammation will reduce pain in the back and joints.
Natural Remedies without pills, painkillers, tablets or medicine
Recommended Reading: My Period Is 15 Days Late
How To Stop Period Cramps
Dealing with cramps every month can be as frustrating as it is painful. Luckily, there are a many remedies that might help you relieve period cramps. Its important to remember that these techniques wont always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.
Can Bad Period Cramps Be A Sign Of Something Else
Period cramps usually dont signify that something is wrong with your health. But in some cases they can be a symptom of a medical condition:
- Endometriosis This disorder occurs when tissue similar to the tissue that normally lines the inside of your uterus grows outside your uterus, often adhering to your bladder, ovaries, or even your bowels.
- Uterine Fibroids These are noncancerous growths that emerge inside the uterine walls. They can range in size from one tiny speck to several bulky masses.
- Adenomyosis Tissue that normally lines the uterus begins to grow inside the organs muscle wall.
Pain from these conditions may seem like period pain, but it typically lasts longer and can be more severe than your usual menstrual cramps.
If you experience this type of pain, its important to see your doctor, Thielen says.
Read Also: Period Cramps Vs Early Pregnancy Cramps
The Best Sleeping Positions For Period Cramp Relief
Has your period ever kept you from sleeping? Mine sure has. Im an adult and still cry because I can’t find the best position for cramps, and sometimes they hurt so much that I use my dachshund as a heating pad. Not to mention, I dont particularly enjoy waking in pools of my own blood, and neither does my dachshund. Your period may be gentle and easy to sleep on, but in my case, sleeping with my period deserves its own season of American Horror Story and I know I’m not the only one wondering how to sleep with cramps.
“Sleep quality tends to be poorer during your period, so you are not alone in the plight to ease nighttime cramping,”Jessica Grossman, MD, told Teen Vogue.
Don’t fret, my sleep enthusiasts, there is good news for all who menstruate. It turns out certain sleeping positions may help solve our period-sleep problem. So, what’s the best position for cramps? Turns out there are a few.
Glamour spoke with Lisa Mindley, MD, who told the mag that “sleeping in the fetal position takes pressure off the abdominal muscles,” as it causes the “the skeletal muscles around your abdomen” to relax. Basically, the less strain there is on your abdomen, the less pain and cramping you will experience. Jennifer Wider, MD, concurred, telling Glamour, “Many women report that the fetal position can help relieve cramps.”
This article was first published in 2016 and has since been updated to include more information.
Do You Need To See A Doctor
If your menstrual cramps are unusual or severe, or if they last more than a few days, you may want to see your doctor. Painful period cramping is treatable, so anytime you’re worried about your symptoms, it’s a good idea to talk to your doctor.
Your doctor may perform a pelvic exam to make sure everything is normal. They may also ask you questions about your menstrual period history, suggest lifestyle modifications, or even recommend and prescribe medicines that may help relieve your painful periods.
Don’t Miss: Can You Have A Period Without Ovulating
How Much Period Pain Is Normal
If youre like most women, youve experienced period pain at some point in your life. A little bit of mild cramping can be considered normal, especially at the beginning of your period. But ideally, you wont even feel your period coming at all.
If youre consistently having to pop painkillers like candy, or youre in too much pain to go to work or school, then something deeper is going on. That type of period pain is not normal. In medicine, painful periods are called dysmenorrhea.
Your period is like a barometer of your overall health. It tells you how well your body is being nourished , how much stress youve been under, and how much inflammation might be going on in your body.
Its important to uncover the root causes of why your hormones are in turmoil so that you can find the least invasive, safest and most effective solution.
The great news is that womens hormonal issues respond beautifully to natural medicine and, with a little detective work, you can troubleshoot your problems to get back on the road to wellness.
First, lets explore the causes of menstrual pain.
Im going to get all sciency because I want you to really understand whats going on inside of your body. I even made a cute little drawing to help explain everything. Bear with me and keep reading. Itll all make sense I promise!
Birth Control Pills May Lessen Painful Cramping Too
While not exactly a home remedy, birth control pills and hormonal intrauterine devices are potential tools in your anticramping arsenal and should not be overlooked, Thielen says.
Consider cramp relief a benefit to some types of contraception. Many women find relief from painful cramps when they start the pill, Thielen says. Hormonal birth control typically lessens the amount of bleeding, and less bleeding can translate into fewer cramps, she says.
Recommended Reading: Missed A Week Of Birth Control Pills After Period
Eat A Banana To Get Rid Of Period Cramps
Bananas are some of the richest sources of potassium which reduces cramps. Cramps are usually due to potassium deficiency and taking foods rich in potassium increases its level in the body thus reducing cramps. Other examples of foods that contain high amounts of potassium include leafy greens like spinach, dried fruits like prunes, and white beans like lima beans etc. Bananas also contain vitamin k which also reduces the pain by balancing the menstrual flow.
A Period Thats Heavy On The First Day
Many women experience heavier bleeding on the first day of a period and lighter bleeding on the last days. A heavy flow that might get in the way of your normal activities is unusual.
Birth control changes
If you recently stopped using hormonal birth control, your periods may be very heavy in the first days as your cycle adjusts to the hormone changes.
Medication changes
Like birth control, medications you take may interfere with your cycle and lead to heavy bleeding on the first day of your period.
Also Check: Do You Lose Weight On Your Period
Drink Plenty Of Water
Drinking a lot of water and other healthy fluids will help shorten your period as well as reduce discomforts, such as bloating and cramps. Water intake helps the fluids run faster through your body.
Also, drinking sufficient water improves the bodys metabolism and keeps you hydrated.
To help you figure out how much water you should be drinking, simply divide your current body weight by two. Thats how many ounces of water you should drink a day. For example, if you weigh 140 pounds, you should try to drink 70 ounces of water on a daily basis.
Drinking green tea, fresh fruit and vegetable juices, and coconut water are also good options to increase your fluid intake.
Stay away from caffeine, alcohol and carbonated drinks, which can be dehydrating and can cause menstrual problems.
Additional Tips
Resources:
Tame Chronic Sleep Problems
Practice Good Sleep Hygiene
Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.
More Sleep Tips
Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.
Recommended Reading: Do You Ovulate A Week After Your Period
Facts About Period Pain
If you have dysmenorrhoea you are not alone. Around 80% of women experience period pain at some stage in their lifetime. You can suffer from period pain from your early teens right up to the menopause. Most women experience some discomfort during menstruation, especially on the first day. But in 5% to 10% of women the pain is severe enough to disrupt their life. If your mother suffered period pains, you are more likely to suffer too. In 40% of women, period pain is accompanied by premenstrual symptoms, such as bloating, tender breasts, swollen stomach, lack of concentration, mood swings, clumsiness and tiredness.
There are two different types of period pain:
Effective Ways To Prevent And Treat Period Cramps
You might think of menstrual cramps as something you just have to put up with each monthkind of like your period itself. Good news: There are several easy ways to put a damper on cramps before they even start.
Here are a few proven fixes. If the items on this list don’t put a dent in your discomfort, alert your doctor. Your pain may be a sign of a more severe condition, like endometriosis.
Stay in shape.Those regular workout sessions can really pay off when your period rolls around . “We advocate exercise to help with everything, but regular aerobic exercise and strength training really do help with cramps,” says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology at Yale School of Medicine.
MORE: 7 Surprising Things Your First Period Says About You
Get enough calcium.You already know it strengthens your bones and wards off osteoporosis. There’s also some evidence it may help with PMS and cramping, Minkin says. Aim for 1,000 mg a day from food or supplements1,200 if you’re older than 50.
Keep OTC meds on hand.Anti-inflammatories like ibuprofen and naproxen prevent the body from making prostaglandins, the chemicals that cause cramps. “The key thing to remember is to take it early before the cramps really get going,” says Minkin.
Turn up the heat.Portable heat packs and wraps help relax muscles and reduce the severity of cramps. They also reduce pain .
MORE: 8 Things Your Nipples Say About Your Health
Don’t Miss: How Do You Know When Your Getting Your Period
You Have High Insulin Levels
Are you noticing the theme with insulin yet? This relates back to point #1. Remember that insulin increases arachidonic acid, the precursor to the inflammatory prostaglandins that cause menstrual pain. Insulin also promotes clotting and can interfere with ovulation.
How do you know if your insulin levels are too high? Ask your doctor to order a fasting insulin test for you, or get one for yourself from True Health Labs. Your fasting insulin level should be no higher than 8, but I really like to see it 6 or less.
If your insulin is too high, you need to start making changes like cutting sugar out of your diet and emphasizing vegetables, protein and healthy fats. Exercise, especially resistance exercise like weightlifting, is crucial for lowering your insulin levels. Also be sure to get 8 hours of sleep each night: Just one night of sleep deprivation can promote insulin resistance!
Signs and symptoms of imbalanced blood sugar and insulin resistance include:
- Sleep trouble
- Energy crashes or sleepiness after meals
- Sugar cravings