ing hormones while others are hormone-free. They’re safe for most people, but they can occasionally cause side effects, including severe menstrual cramps, irregular periods, and heavy menstrual bleeding. How to treat painful periods Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, help reduce menstrual pain by inhibiting prostaglandin activity, and reducing inflammation. Acetaminophen (Tylenol) is another option if NSAIDS fail to work, or upset the stomach. Hormone therapy such as the birth control pill, skin patches, or a Depo-Provera shot may prevent ovulation and reduce the severity of menstrual cramps. They can also make periods lighter, shorter, and less painful. This is not an option for women who smoke, have a history of blood clots, high blood pressure, or cancer. Regular exercise increases endorphins which can decrease pain. A heating pad across the abdomen can help relax the abdominal muscles. Pelvic floor physical therapy can relieve pelvic floor pain associated with excessive tightening and cramping by helping shortened and contracted muscles to stretch and relax. A hot bath with aromatherapy oils such as lavender, chamomile, and sage can be soothing. Give yourself an abdominal massage by placing your hands over your navel. Begin by making small circles in a clockwise direction. This should be done slowly with moderate pressure for about a minute. Then gradually increase the size of the circling until you are rubbing the entire abdomen.
Food as Medicine Dr. Scott often recommends proper nutrition and dietary changes to sup-
port a healthy and pain free menstrual cycle. Foods eaten can either increase the estrogen effect or reduce it. There have been studies that show that women who eat a high fiber and low fat diet have less estrogen levels and less painful cycles. Here are some dietary and lifestyle recommendations from Dr. Scott: Eat whole grains such as brown rice, whole-grain bread, and oatmeal. Eat vegetables such as broccoli, spinach, carrots, sweet potatoes, Swiss chard, and Brussels sprouts. Eat legumes such as beans, peas, and lentils. Eat fruits such as apples, mangoes, berries, and oranges. Avoid caffeine, alcohol, and tobacco. Avoid refined grains such as white bread, refined cereals, and pastries. Avoid fatty foods such as doughnuts, cheese, French fries, and potato chips. Reduce stress: psychological stress may increase your risk of menstrual cramps.
Western Sydney University in Australia conducted a study to compare the efficacy of acupuncture for the treatment of dysmenorrhea. The researchers found that, in all cases, acupuncture led to a significant reduction in the intensity and duration of menstrual pain after three months of treatment.
Yoga as Medicine Vinita Khatavkar is a seasoned yogi who teaches in the Asheville area. She has been practicing yoga since 1989 and says that regular practice of asanas (yogic postures) and pranayama (breathing techniques) are beneficial for relieving menstrual pain. Every asana can be held for 5 to 6 deep breaths or for a longer duration if it helps with the pain. She notes that inversions such as headstands and shoulder stands, as well as deep twists and backbends, should be avoided while menstruating. See page 8 for Vinita’s recommended postures for menstrual pain relief
Drink herbal teas such as chamomile, ginger, lemon balm, fenugreek, peppermint, and cramp bark which contain anti-inflammatory and antispasmodic compounds. upplements such as vitamin E, S omega-3 fatty acids, vitamin B-1 (thiamine), vitamin B-6, and magnesium may effectively reduce menstrual cramps.
A Traditional Chinese Medicine Approach In Chinese medicine, the most common reason for menstrual cramping is because of the stagnation of blood circulation in the lower abdomen. Acupuncture is a safe and effective technique used to increase blood flow, relax contractions, and move stagnation. Researchers at The National Institute of Complementary Medicine at
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com
March 2021 | thesofiamagazine.com
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