Menstrual cramps are caused by a substance called Prostaglandin F2 Alpha (PGF2 Alpha). Research has discovered that this is released as the lining of the womb breaks down during the second half of the menstrual cycle, and it is PGF2 Alpha which causes the spasms experienced by over 60% of women as period cramps.
Food for cramps
There is now growing evidence that we can at least partly reduce this release of PGF2 Alpha through simple dietary modification. Eating low-saturated fat, and high complex carbohydrate diets can be highly beneficial. This means reducing dairy products, meat and eggs, and cutting out fried foods at the time of your period. However, ensure that you increase your intake of essential fatty acids at this time – the omega oils as they are more commonly known. These produce less PGF2 Alpha on breakdown by your metabolism and raise levels of specific hormones that act to prevent cramps.
Fish oil capsules are a good source of omega oils, cod liver oil capsules for instance. Taken daily they may have a considerable effect on the intensity and frequency of menstrual pains. Alternatively, evening primrose oil, another rich source of essential fatty acids, can have similar and equal effectiveness. In this case, take two to three capsules twice a day during your period.
Vitamins for cramps
In addition to the above, there are a number of vitamin and mineral supplements which may protect against cramps or at least reduce their severity. In the time leading up to your period consider supplementing with vitamin B6 (100mg per day), vitamin E (50 iu three times per day) and magnesium (100 mg three to four times per day).
Exercise for cramps
Some women experience such bad period pains that all they want to do is stay in bed and eat chocolate. As comforting as this may seem it’s better to exercise. Exercise helps your body release endorphins that counteract the cramp-producing chemicals involved in the menstrual cycle. Exercising at least 3 times per week for 30 minutes, including exercise right before and during your menstrual cycle can and will help lessen the severity of menstrual cramping.
Finally, taking a warm bath can also help lessen heavy menstrual flow, and the warm water will alleviate lower abdomen pain, and relax the muscles.
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