MENSTRUAL CRAMPS
Description
Body System
[1] Wang C, Lv X, Liu W, Liu S, Sun Z. Uncovering the pharmacological mechanism of motherwort (Leonurus japonicus Houtt.) for treating menstrual disorders: A systems pharmacology approach. Comput Biol Chem. 2020;89:107384.
[2] Wojtyniak K, Szymański M, Matławska I. Leonurus cardiaca L. (motherwort): a review of its phytochemistry and pharmacology. Phytother Res. 2013;27(8):1115-1120.
[3] Romm A., Winston D. History of herbal medicines for women. In: Romm A., editor. Botanical Medicine for Women’s Health. Churchill Livingstone; 2010. pp. 8–23.
[4] Romm A., Clare B., Stansbury J. E., et al. Menstrual wellness and menstrual problems. In: Romm A., editor. Botanical Medicine for Women's Health. Churchill Livingstone; 2010. pp. 97–185.
[5] Rahbar N, Asgharzadeh N, Ghorbani R. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. Int J Gynaecol Obstet. 2012;117(1):45-47.
[6] Deutch B. Menstruationssmerter og lavt indtag af n-3-fedtsyrer [Painful menstruation and low intake of n-3 fatty acids]. Ugeskr Laeger. 1996;158(29):4195-4198.
[7] Zafari M, Behmanesh F, Agha Mohammadi A. Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. Caspian J Intern Med. 2011;2(3):279-282.
[8] Sohrabi N, Kashanian M, Ghafoori SS, Malakouti SK. Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: "a pilot trial". Complement Ther Med. 2013;21(3):141-146.
[9] Mehrpooya M, Eshraghi A, Rabiee S, Larki-Harchegani A, Ataei S. Comparison the Effect of Fish-Oil and Calcium Supplementation on Treatment of Primary Dysmenorrhea. Rev Recent Clin Trials. 2017;12(3):148-153.
[10] Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338.
[11] Abdollahifard S, Rahmanian Koshkaki A, Moazamiyanfar R. The effects of vitamin B1 on ameliorating the premenstrual syndrome symptoms. Glob J Health Sci. 2014;6(6):144-153. Published 2014 Jul 29.
[12] Wyatt KM, Dimmock PW, Jones PW, Shaughn O'Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999;318(7195):1375-1381.
[13] Saei Ghare Naz M, Kiani Z, Rashidi Fakari F, Ghasemi V, Abed M, Ozgoli G. The Effect of Micronutrients on Pain Management of Primary Dysmenorrhea: a Systematic Review and Meta-Analysis. J Caring Sci. 2020;9(1):47-56. Published 2020 Mar 1.
[14] Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
[15] Proctor ML, Murphy PA. Herbal and dietary therapies for primary and secondary dysmenorrhoea. Cochrane Database Syst Rev. 2001;(3):CD002124.
[16] Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017;30(1):1-7.
[17] Benassi L, Barletta FP, Baroncini L, et al. Effectiveness of magnesium pidolate in the prophylactic treatment of primary dysmenorrhea. Clin Exp Obstet Gynecol. 1992;19(3):176-179.
[18] Seifert B, Wagler P, Dartsch S, Schmidt U, Nieder J. Magnesium--eine therapeutische Alternative bei der primären Dysmenorrhoe [Magnesium--a new therapeutic alternative in primary dysmenorrhea]. Zentralbl Gynakol. 1989;111(11):755-760.
[19] Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998;7(9):1157-1165.
[20] Fontana-Klaiber H, Hogg B. Therapeutische Wirkung von Magnesium bei Dysmenorrhöe [Therapeutic effects of magnesium in dysmenorrhea]. Schweiz Rundsch Med Prax. 1990;79(16):491-494.
[21] Chocano-Bedoya PO, Manson JE, Hankinson SE, et al. Intake of selected minerals and risk of premenstrual syndrome. Am J Epidemiol. 2013;177(10):1118-1127.
[22] Proctor M, Farquhar C. Diagnosis and management of dysmenorrhoea. BMJ. 2006;332(7550):1134-1138.
[23] Pakniat H, Chegini V, Ranjkesh F, Hosseini MA. Comparison of the effect of vitamin E, vitamin D and ginger on the severity of primary dysmenorrhea: a single-blind clinical trial. Obstet Gynecol Sci. 2019;62(6):462-468.
[24] Chen CX, Barrett B, Kwekkeboom KL. Efficacy of Oral Ginger (Zingiber officinale) for Dysmenorrhea: A Systematic Review and Meta-Analysis. Evid Based Complement Alternat Med. 2016;2016:6295737.
[25] Daily JW, Zhang X, Kim DS, Park S. Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Pain Med. 2015;16(12):2243-2255.
[26] Adib Rad H, Basirat Z, Bakouei F, et al. Effect of Ginger and Novafen on menstrual pain: A cross-over trial. Taiwan J Obstet Gynecol. 2018;57(6):806-809.
[27] Ozgoli G, Goli M, Moattar F. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Altern Complement Med. 2009;15(2):129-132.
[28] Rahnama P, Montazeri A, Huseini HF, Kianbakht S, Naseri M. Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complement Altern Med. 2012;12:92. Published 2012 Jul 10.
[29] Jenabi E. The effect of ginger for relieving of primary dysmenorrhoea. J Pak Med Assoc. 2013;63(1):8-10.
[30] Negi R, Sharma SK, Gaur R, Bahadur A, Jelly P. Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis. Cureus. 2021;13(3):e13743. Published 2021 Mar 6.
[31] Shirvani MA, Motahari-Tabari N, Alipour A. The effect of mefenamic acid and ginger on pain relief in primary dysmenorrhea: a randomized clinical trial. Arch Gynecol Obstet. 2015;291(6):1277-1281.
[32] Kashanian M, Lakeh MM, Ghasemi A, Noori S. Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea. J Reprod Med. 2013;58(1-2):34-38.
[33] Ziaei S, Zakeri M, Kazemnejad A. A randomised controlled trial of vitamin E in the treatment of primary dysmenorrhoea. BJOG. 2005;112(4):466-469.
[34] Pakniat H, Chegini V, Ranjkesh F, Hosseini MA. Comparison of the effect of vitamin E, vitamin D and ginger on the severity of primary dysmenorrhea: a single-blind clinical trial. Obstet Gynecol Sci. 2019;62(6):462-468.
[35] Sadeghi N, Paknezhad F, Rashidi Nooshabadi M, Kavianpour M, Jafari Rad S, Khadem Haghighian H. Vitamin E and fish oil, separately or in combination, on treatment of primary dysmenorrhea: a double-blind, randomized clinical trial. Gynecol Endocrinol. 2018;34(9):804-808.
[36] Nasehi M, Sehhatie F, Zamanzadeh V, Delazar A, Javadzadeh Y, Chongheralu BM. Comparison of the effectiveness of combination of fennel extract/vitamin E with ibuprofen on the pain intensity in students with primary dysmenorrhea. Iran J Nurs Midwifery Res. 2013;18(5):355-359.
[37] Zarei S, Mohammad-Alizadeh-Charandabi S, Mirghafourvand M, Javadzadeh Y, Effati-Daryani F. Effects of Calcium-Vitamin D and Calcium-Alone on Pain Intensity and Menstrual Blood Loss in Women with Primary Dysmenorrhea: A Randomized Controlled Trial. Pain Med. 2017;18(1):3-13.
[38] Abdi F, Amjadi MA, Zaheri F, Rahnemaei FA. Role of vitamin D and calcium in the relief of primary dysmenorrhea: a systematic review. Obstet Gynecol Sci. 2021;64(1):13-26.
[39] Penland JG, Johnson PE. Dietary calcium and manganese effects on menstrual cycle symptoms. Am J Obstet Gynecol. 1993;168(5):1417-1423.
[40] Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group. Am J Obstet Gynecol. 1998;179(2):444-452.
[41] Bocchieri E, Thys-Jacobs S. Role of calcium metabolism in premenstrual syndrome. Expert Rev Endocrinol Metab. 2008;3(5):645-655.
[42] Chocano-Bedoya PO, Manson JE, Hankinson SE, et al. Dietary B vitamin intake and incident premenstrual syndrome. Am J Clin Nutr. 2011;93(5):1080-1086.
[43] Proctor ML, Murphy PA. Herbal and dietary therapies for primary and secondary dysmenorrhoea. Cochrane Database Syst Rev. 2001;(3):CD002124.
[44] Abdollahifard S, Rahmanian Koshkaki A, Moazamiyanfar R. The effects of vitamin B1 on ameliorating the premenstrual syndrome symptoms. Glob J Health Sci. 2014;6(6):144-153. Published 2014 Jul 29.
[45] Wyatt KM, Dimmock PW, Jones PW, Shaughn O'Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999;318(7195):1375-1381.
[46] Seifert B, Wagler P, Dartsch S, Schmidt U, Nieder J. Magnesium--eine therapeutische Alternative bei der primären Dysmenorrhoe [Magnesium--a new therapeutic alternative in primary dysmenorrhea]. Zentralbl Gynakol. 1989;111(11):755-60. German.
[47] Fontana-Klaiber H, Hogg B. Therapeutische Wirkung von Magnesium bei Dysmenorrhöe [Therapeutic effects of magnesium in dysmenorrhea]. Schweiz Rundsch Med Prax. 1990 Apr 17;79(16):491-4. German.
[48] Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017;30(1):1-7.
[49] Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
[50] Saei Ghare Naz M, Kiani Z, Rashidi Fakari F, Ghasemi V, Abed M, Ozgoli G. The Effect of Micronutrients on Pain Management of Primary Dysmenorrhea: a Systematic Review and Meta-Analysis. J Caring Sci. 2020;9(1):47-56. Published 2020 Mar 1.
[51] Eby GA. Zinc treatment prevents dysmenorrhea. Medical Hypotheses. 2007 Jan 1;69(2):297-301.
[52] Teimoori B, Ghasemi M, Hoseini ZS, Razavi M. The efficacy of zinc administration in the treatment of primary dysmenorrhea. Oman Medical Journal. 2016 Mar;31(2):107.
[53] Shabanian Boroujeni Z, Heidari-Soureshjani S, Sherwin CM. Effects of Curcuma longa (turmeric) and curcumin on the premenstrual syndrome and dysmenorrhea: A systematic review. Journal of Endometriosis and Pelvic Pain Disorders. 2024 Mar;16(1):33-44.
[54] Khayat S, Fanaei H, Kheirkhah M, Moghadam ZB, Kasaeian A, Javadimehr M. Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complementary therapies in medicine. 2015 Jun 1;23(3):318-24.
[55] Jaafarpour M, Hatefi M, Khani AL, Khajavikhan J. Comparative effect of cinnamon and Ibuprofen for treatment of primary dysmenorrhea: a randomized double-blind clinical trial. Journal of clinical and diagnostic research: JCDR. 2015 Apr;9(4):QC04.
[56] Jahangirifar M, Taebi M, Dolatian M. The effect of Cinnamon on primary dysmenorrhea: A randomized, double-blind clinical trial. Complementary therapies in clinical practice. 2018 Nov 1;33:56-60.
[57] Bokaie M, Farajkhoda T, Enjezab B, Khoshbin A, Mojgan KZ. Oral fennel (Foeniculum vulgare) drop effect on primary dysmenorrhea: Effectiveness of herbal drug. Iranian journal of nursing and midwifery research. 2013 Mar 1;18(2):128-32.
[58] Lee HW, Ang L, Lee MS, Alimoradi Z, Kim E. Fennel for reducing pain in primary dysmenorrhea: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2020 Nov 10;12(11):3438.
[59] Mayo JL. Black cohosh and chasteberry: herbs valued by women for centuries. target. 1998;19:22-6.
[60] Dennehy CE. The use of herbs and dietary supplements in gynecology: an evidence-based review. Journal of midwifery & women's health. 2006 Nov 1;51(6):402-9.
[61] Hudson T. Menstrual Cramps,(Dysmenorrhea); An alternative approach.(Women's Health Update). Townsend Letter for Doctors and Patients. 2002 Apr 1(225):168-72.
[62] Fallah LT, Najafi A, Fathizadeh N, Khaledian Z. The effect of evening primrose oil on premenstrual syn. Avicenna Journal of Nursing and Midwifery Care. 2008 May 10;16(1):35-45.
[63] Rizk SA. Effect of aromatherapy abdominal massage using peppermint versus ginger oils on primary dysmenorrhea among adolescent girls.
[64] Tahir HN, Rehman N, Tahir M, Alotaibi N, Al-Dhubaibi MS, Mohamed NE, Zaheer I, Ali Y. Scenting Relief-Aromatherapy for alleviating Primary Dysmenorrhea in Adolescents and Young Women: A systematic review and meta-analysis.
[65] Mirabi P, Dolatian M, Mojab F, Majd HA. Effects of valerian on the severity and systemic manifestations of dysmenorrhea. International Journal of Gynecology & Obstetrics. 2011 Dec 1;115(3):285-8.
[66] Abadi MD, Vakilian K, Aghdam NS, Ranjbaran M. The effect of valerian and ginger on dysmenorrhea: a randomized clinical trial. Int J Women's Health Reprod Sci.. 2020;8:101-5.
[67] Johnson TL, Fahey JW. Black cohosh: Coming full circle?. Journal of Ethnopharmacology. 2012 Jun 14;141(3):775-9.
[68] Mohapatra S, Iqubal A, Ansari MJ, Jan B, Zahiruddin S, Mirza MA, Ahmad S, Iqbal Z. Benefits of black cohosh (Cimicifuga racemosa) for women health: An up-close and in-depth review. Pharmaceuticals. 2022 Feb 23;15(3):278.
[69] Wrisnijati D, Wiboworini B, Sugiarto S. Effects of Pineapple Juice and Ginger Drink for Relieving Primary Dysmenorrhea Pain among Adolescents. Indonesian Journal of Medicine. 2019 Mar 10;4(2):96-104.
[70] Anisa VV, Jamhariyah J, Handayani Y. The Effect of Pineapple Juice on Reducing Menstrual Pain in Adolecents in SMPN 3 Jember. Blambangan Journal of Nursing and Health Sciences (BJNHS). 2023 Sep 30;1(1):22-30.
[71] Sardashti S, Abadi TS, Abadi SS, Raznahan R. Investigation the effect of oral Aloe Vera gel pills supplementation on the intensity of primary menstrual pain (Dysmenorrhea). Balneo Research Journal. 2020;11(2):120-4.
[72] Tsonis O, Gkrozou F, Barmpalia Z, Makopoulou A, Siafaka V. Integrating lifestyle focused approaches into the management of primary dysmenorrhea: Impact on quality of life. International Journal of Women's Health. 2021 Mar 17:327-36.
[73] Bakhtshirin F, Abedi S, YusefiZoj P, Razmjooee D. The effect of aromatherapy massage with lavender oil on severity of primary dysmenorrhea in Arsanjan students. Iranian journal of nursing and midwifery research. 2015 Jan 1;20(1):156-60.
[74] Zayeri F, Dehkordi ZR, Hosseini-Baharanchi FS. The clinical efficacy of lavender oil inhalation on intensity of menstrual pain from primary dysmenorrhea. Journal of Herbmed Pharmacology. 2019 May 9;8(3):218-23.
[75] Pujiati W, Siagian Y, Hardivianty C. Application of essential oils: lavender, clary sage, ginger and Geranium as aromatherapy through effleurage massage for menstrual pain. Int. J. Sci. Res.. 2019;8(10):1476-80.
[76] Mahboubi M. Clary sage essential oil and its biological activities. Advances in Traditional Medicine. 2020 Dec;20(4):517-28.
1. Omega 3: Omega-3 fatty acids help alleviate pain by inhibiting the production of prostaglandins, compounds associated with inflammation and discomfort. Its anti-inflammatory effects provide relief by reducing muscle contractions and easing discomfort.
2. Vitamin E: Vitamin E reduces pain by lowering oxidative stress in the body, which helps improve blood flow. Its antioxidant properties further assist in managing symptoms like bloating and pain, making it beneficial for discomfort relief.
3. Calcium: Calcium acts as a stabilizer for muscle cells, preventing spasms and contractions. It plays an essential role in muscle function and nerve signaling, helping to ease pain by reducing excessive muscle activity.
4. Vitamin B Complex: Vitamin B complex regulates neurotransmitters and prostaglandins, key players in pain perception and inflammation. It also supports hormonal balance, which can alleviate mood swings and discomfort during menstruation.
5. Magnesium: Magnesium acts as a natural muscle relaxant, helping to reduce cramps by regulating muscle contractions and soothing muscle tension. It also helps manage stress, further reducing discomfort and supporting muscle health.
6. Zinc: Zinc helps balance hormone levels and reduces inflammation through its anti-inflammatory properties. It also plays a role in reproductive health by minimizing pain and supporting muscle relaxation.
1. Ginger Extract: Ginger helps lower prostaglandin levels, which are responsible for pain and inflammation. Its anti-inflammatory properties not only reduce pain but also combat fatigue and other associated symptoms.
2. Curcumin: Curcumin, found in turmeric, reduces inflammation by inhibiting prostaglandins and inflammatory markers. Its potent anti-inflammatory effects help alleviate pain and provide relief from discomfort.
3. Cinnamon Powder: Cinnamon provides relief by reducing muscle contractions through its antispasmodic properties. Its anti-inflammatory effects also help alleviate pain and reduce heavy bleeding during menstruation.
4. Fennel Extract: Fennel contains anethole, which acts as an anti-inflammatory and antispasmodic agent. It helps relieve muscle spasms and lower abdominal discomfort, promoting relaxation and relief.
5. Monk's Pepper Extract: Monk's pepper balances hormones by regulating prolactin levels, which can significantly reduce the intensity of pain and other symptoms. It offers natural support for hormone regulation, easing discomfort.
6. Evening Primrose Oil: Evening primrose oil, rich in gamma-linolenic acid (GLA), helps reduce pain by managing inflammation and balancing hormones. Its anti-inflammatory effects provide relief from lower abdominal discomfort and other symptoms.
7. Peppermint Essential Oil: Peppermint essential oil relaxes uterine muscles and reduces spasms. Its cooling effect on the nervous system helps alleviate discomfort while promoting relaxation.
8. Valerian Root Extract: Valerian root acts as a muscle relaxant, easing spasms and reducing tension. Its calming properties help promote relaxation and provide natural relief from discomfort.
9. Black Cohosh Extract: Black cohosh supports muscle relaxation and helps reduce inflammation. Its anti-inflammatory properties provide relief from pain and support hormonal balance, easing discomfort.
10. Bromelain: Bromelain, an enzyme from pineapple, helps reduce inflammation and muscle spasms. Its anti-inflammatory properties help relieve pain and promote relaxation during menstruation.
11. Aloe Vera Juice: Aloe vera juice provides anti-inflammatory and pain-relieving properties, helping to reduce muscle tension. Its soothing effects offer relief from lower abdominal discomfort.
12. Lavender Essential Oil: Lavender essential oil reduces pain and muscle spasms while promoting relaxation. Its calming effects on the nervous system help soothe discomfort and ease tension.
13. Clary Sage Essential Oil: Clary sage essential oil provides strong antispasmodic effects, helping to relieve muscle contractions and balance hormones. Its natural properties reduce discomfort and promote relaxation.
1. Apple Cider Vinegar: Apple cider vinegar, based on anecdotal evidence, is believed to help alleviate pain by balancing hormones and reducing inflammation. Its potassium and calcium content may also prevent muscle spasms, offering relief from discomfort.
2. Blackstrap Molasses: Blackstrap molasses, rich in iron, calcium, and magnesium, is often used based on anecdotal evidence to relax muscles and reduce uterine contractions. Its high mineral content supports energy levels, helping to reduce pain and fatigue.
1. Acupuncture: Acupuncture improves blood flow and reduces pain by stimulating specific points such as SP6 (Sanyinjiao) on the inner leg, LI4 (Hegu) between the thumb and index finger, and LV3 (Taichong) on the foot, promoting overall relaxation and relief.
2. Acupressure: Acupressure helps relieve pain by improving blood flow and easing muscle tension through pressure on points like SP6 (Sanyinjiao) above the inner ankle, LI4 (Hegu) on the hand, and LV3 (Taichong) on the foot, supporting natural pain relief.
3. Aromatherapy: Aromatherapy with essential oils such as lavender, clary sage, and peppermint reduces muscle spasms and pain. These oils help relax the body when applied to the lower abdomen or inhaled, providing soothing relief.
4. Ayurveda: Ayurveda uses herbs like ashwagandha, ginger, and turmeric to reduce pain and inflammation. Combined with warm oil massages and dietary adjustments, these remedies help promote relaxation and alleviate discomfort.
5. Massage Therapy: Massage therapy helps relax muscles and improve blood flow, especially when combined with essential oils like lavender or clary sage. These massages provide relief by reducing tension and alleviating pain.
6. Reflexology: Reflexology reduces discomfort by applying pressure to areas on the feet that correspond to the reproductive system, such as the inner edge of the foot. This helps improve circulation and relieve muscle tension, reducing pain.
7. Yoga: Yoga helps relieve lower abdominal discomfort by stretching and relaxing pelvic muscles. Poses such as child’s pose, cobra pose, and cat-cow stretch improve circulation, relieve tension, and reduce discomfort.
8. Transcutaneous Electrical Nerve Stimulation [TENS]: TENS therapy reduces pain by sending mild electrical impulses to the nerves in the pelvic area. These impulses block pain signals and stimulate the release of endorphins, providing relief from discomfort.
9. Osteopathy: Osteopathy alleviates menstrual cramps by improving pelvic alignment and circulation through techniques like myofascial release, which reduce muscle tension and enhance blood flow.
10. Relaxation Techniques: Relaxation techniques, such as deep breathing and progressive muscle relaxation, help manage menstrual cramps by reducing stress and muscle tension, thereby lowering the perception of pain.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Prostagladin Production
Books That You May Want To Read
How Nutrients Function
Electrolytes: Electrolytes carry charged ions essential for transmitting nerve impulses, regulating muscle function, and maintaining fluid balance. They are pivotal in supporting hydration, nerve signaling, and overall physiological balance.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
To better manage menstrual cramps, it is recommended to:
Eat a whole-foods-based diet consisting of fresh vegetables, fruits, meat, fish, legumes, whole grains, and healthy fats.
Opt for a high-fiber intake. The fiber in fresh vegetables and fruits prevents estrogen from reabsorption and promotes its elimination. Lower estrogen levels decrease the sensation of pain.
Choose organic, grass-fed, pasture-raised animal products.
include anti-inflammatory and antioxidant-rich foods such as vegetables, fruits, ginger, garlic, onions, fish, etc.
incorporate foods containing B vitamins [especially vitamin B1, B3, and B6]. There is scientific evidence that these vitamins reduce menstrual pain.
Eat foods that contain vitamin D. Vitamin D can help reduce pain.
Omega-3 fatty acids are also helpful in dysmenorrhea. Eat fatty fish, eggs, avocados, flax seeds, nuts, and seeds.
Consume foods rich in magnesium. Sufficient magnesium intake may help reduce cramping.
Incorporate foods rich in iron. Iron deficiency is associated with the symptoms of dysmenorrhea.
stay hydrated. Drink quality mineral water and herbal teas. Sufficient hydration may decrease cramping.
Furthermore, try the following:
intermittent fasting, which regulates inflammation and hormone levels.
light yoga and strength training, if you are able to.
Get enough rest both at night and during the day.
Use massage, warm compresses, or a hot water bottle to relieve pain.
Promote relaxation through yoga, mindfulness, and meditation.
Things To Avoid
For menstrual cramps and pain, avoid the following:
processed, junk, and fast foods. They are high in trans fats, sugar, refined carbohydrates, food additives, flavor enhancers, and preservatives. All of these contribute to inflammation and increased sensations of pain.
reduce the intake of dairy products. They may interfere with your natural hormones and increase estrogen levels.
steer away from commercially available meats. They may contain hormones that farmers use to increase the efficiency of their meat production.
foods you are allergic to or intolerant of. They will make your condition worse.
added salt, which promotes water retention and bloating. It may add to your pain.
excessive intake of alcohol and caffeine. They may add to your symptoms.
Additionally, avoid the following:
strenuous exercise.
Stress may increase pain during menstruation.
sleep derpivation.
eating out too often.
smoking.