Natural Remedies for
Menstrual Cramps 

Natural remedies for menstrual cramps come in many forms, and can be very effective at minimizing the symptoms and discomfort associated with Premenstrual Syndrome (PMS).

Premenstrual Syndrome is a disorder which affects many women during the week to 2 weeks prior to menstruation. It carries a wide variety of symptoms, which are fairly mild in some women, but can be quite severe.

Symptoms can include abdominal bloating, acne, anxiety, bachache, breast swelling and tenderness, cramps, depression, food cravings, fainting spells, fatigue, headaches, insomnia, joint pain, nervousness, skin eruptions, and water retention.

It can also result in numerous personality changes, such as drastic mood swings, outbursts of anger, violence and thoughts of suicide.

Possible Causes

It appears that there are different causes of PMS, and there may be different causes of symptoms in different women.

One of the causes of PMS appears to be a hormonal imbalance - estrogen levels that are too high and progesterone levels that are too low.

Diet is also a large factor in some women, including fluctuating blood sugar levels.

Other main causes include food allergies, hypoglycemia, and malabsorption.

Menstrual cramps have also been linked to vitamin and mineral deficiencies, especially a deficiency of calcium.

Natural Remedies for Menstrual Cramps

There are numerous natural remedies for menstrual cramps which have proven to be effective in relieving not only menstrual cramps,but other symptoms of PMS as well. Some experimentation may be required, however, as the remedies which prove most effective for an individual will vary depending upon what the root cause is.

The dosages listed below are for adults. For girls age 12 to 17 reduce the listed dosage to three quarters.

Very Important Nutrients

• Acidophilus. Take as directed on label. Breaks down estrogen.
• Black currant seed oil or flaxseed oil or primrose oil. Take as directed on label. Supplies gamma-linolenic acid (GLA) which is important in relieving symptoms and aids in resoring proper glandular function.
• Calcium. Take 1500mg daily. Studies have shown that taking calcium supplements can reduce PMS symptoms by 30%.
• Magnesium. Take 1000mg daily. Magnesium deficiency has been linked to PMS. Should be taken with calcium.
• Vitamin D3. Take as directed on label. Needed for the proper absorption of calcium and magnesium.
• Gamma-amino-butyric acid (GABA). Take 750mg daily. Helps control anxiety and restlessness by raising the seratonin levels in the brain.
• Melatonin. Take as directed on label. Important for regulating hormone levels. Also acts as a good sleep aid.
• Natural progesterone cream. Take as directed on label. Has proven helpful for some women to help reduce symptoms.
• DHEA. Take 10mg daily. Is converted by the body into estrogen and testosterone.
• 7-keto DHEA. Take as directed on label. Enhances memory and the immune system. Unlike regular DHEA, it is not converted into hormones by the body.
• SAMe (S-Adenosylmethionine). Take 200mg twice daily. Helps in preventing depression.
• Vitamin B Complex. Take 100 mg of each major B vitamin 3 times daily. Plus, take extra of the 3 B vitamins listed below.
• Vitamin B5 (pantothenic acid). Take 100 to 200mg daily. Reduces stress and is necessary for the adrenal gland.
• Vitamin B6 (pyridoxine). Take 50mg 3 times daily. Reduces water retention and increases oxygen flow to the female organs. Also helps restore estrogen levels to normal.
• Vitamin B12. Take 1,000 to 2,000mcg daily. Reduces stress and prevents anemia. Use a lozenge or sublingual (under the tongue) form.
• Vitamin E. Take 200 IU daily or 400 IU every other day. Good for sore breasts and other PMS symptoms. Improves the bodies oxygen utilization and helps to relieve nervous tension, irritability and depression.
• Vitamin A. Take 10,000 IU daily. Vitamin A deficiency has been linked to PMS.
• Vitamin C with bioflavonoids. Take 3,000 to 6,000 mg daily in divided doses. Helps in relieving discomfort and breast swelling. Also boosts the immune system.
  

Herbs

• Angelica root, cramp bark, kava kava, and red raspberry have properties which help alleviate menstrual cramps.
• Black cohosh, blessed thistle, dong quai, false unicorn root, fennel seed, sarsaparilla root and squawvine are herbs which have hormone balancing effects and are effective in treating PMS.
• Black hawk and rosemary are good for relieving cramps and calming the nervous system.
• Milk thistle cleans the liver, which makes it easier to break down estrogen. For best results, milk thistle should be taken on a daily basis for 3 months.
• Peppermint, strawberry leaf and valerian root help stabilize mood swings and strenthen the nervous system.
• Wild Yam extract contains natural progesterone and has been proven very effective in treating many of the symptoms of PMS, including cramps, headache, mood swings, depression, irritability and insomnia.
  

Additional Natural Remedies for Menstrual Cramps

Eat plenty of fresh fruits and vegetables, whole grain foods, beans, peas, lentils, nuts and seeds, as well as broiled chicken, turkey and fish. Eat high protein snacks between meals.

Eat plenty of foods high in complex carbohydrates and fiber, as these can help the body get rid of excess estrogen.

Drink 1 quart of distilled water daily, beginning 1 week prior to your period and ending 1 week after.

Eat fewer dairy products. Dairy products block the bodies absorption of magnesium, and cause the body to get rid of it. Refined sugars also have the same effect.

Avoid caffeine, as it has been linked to breast tenderness, and also stimulates the central nervous system, which can cause you to become jittery or anxious.

Eat foods high in phytoestrogens, which include soy products, flaxseeds, nuts, whole grains, apples, fennel, celery, parsley and alfalfa.

Get regular exercise. Even walking 1/2 to 1 mile a day can be very beneficial.

Other Factors to Consider

The natural remedies for menstrual cramps that prove most effective will often vary from woman to woman. PMS is a syndrome with many causes, so there won't be any one thing which will work best for every woman. Therefore, it may be best to experiment with altering your diet, using natural progesterone cream, and trying some of the natural remedies for menstrual cramps which we have listed here for you to see what will work best to relieve the symptoms you might be struggling with.

Premenstrual depression may be due to the bodies biological clock getting out of sync. Studies have shown that some women who suffer from PMS may be low in melatonin, which is a hormone secreted at night by the pineal gland.

Other studies have shown that women who regularly consume caffeine are 4 times more likely to suffer from severe PMS.

Wild yam cream, which contains a natural form of progesterone has proven helpful for many women. You simply rub the cream into the skin on your chest, inner thighs and abdomen shortly after ovulation, and the active ingredient is simply absorbed through the skin.

Getting the most benefit out of any natural remedies for menstrual cramps will most likely be the result of using a combination of several of the things we have listed here, which can then work together to bring about the most beneficial results.

This information is not intended to diagnose or treat any specific condition, nor is it intended to replace the advice of your healthcare professional.

Sources

Balch, Phyllis A., CNC. "Prescription for Nutritional Healing". Garden City, NY.: Avery Publishing Group, 2006

Ritchason, Jack, ND. "The Little Herb Encyclopedia". Pleasant Grove, UT.: Woodland Health Books, 1995

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