It’s the middle of the day… you’re halfway through your errands and… knock, knock…. PMS is at the door, and she’s back with bloating, headaches, and the best of all cramps.
We’ve all been there, living life, hustling, and grinding—then BOOM it hits, you know what IT is. That sharp pain in your lower abdomen, quickly spreading to your lower back. Next thing you know, you’re barely able to move from the pain. Most girls know that feeling unless they’ve been blessed with a painless period.
However, more than half of the women population finds that one week out of the month to be miserable. In a recent study, conducted to find the prevalence of period pain in women, researchers found that menstrual pain was reported by 84.1% of women. Painful menstrual cramps (dysmenorrhea) are characterized by a throbbing or cramping pain in the lower abdomen. Doctors say for some women this pain equates to labor pains. For a percentage of women, the discomfort is merely annoying. For others, it’s like being punched in the stomach repeatedly–by an enormous UFC fighter.
It’s time to fight back, here’s how.
1. Diet
The fact remains that improving your diet is critical to help alleviate cramps. Research has shown that reducing fat–primarily trans and saturated fat while increasing vegetables in your diet are the quickest methods to ease monthly cramps. “A low-fat diet actually decreases overall levels of inflammation in the body,” says Aldo Palmieri MD, an ob-gyn at UCLA Health and a professor of obstetrics and gynecology at the UCLA David Geffen School of Medicine in Los Angeles. By swapping out unhealthy fats for healthier ones like the unsaturated fats found in olive oil, you can reduce inflammation, says the American Heart Association (AHA). Overall, try to get about a quarter of your calories from healthy fats in fish, nuts, and vegetable oils, the AHA suggests.
Leafy greens like kale, spinach, and arugula are bursting with the miracle mineral, magnesium. Why is it a miracle worker you ask? Well, magnesium is a muscle relaxer and acquires the ability to relax the muscles in your uterus that cause cramps. Several studies have found that consuming magnesium, the nutrient that most women in the US are low in, can reduce menstrual cramps and aching. Kat Schneider, CEO, and founder of natural supplement brand Ritual tells how low levels of the mineral can have a major impact on how your body feels during your cycle. “Magnesium deficiency increases both the contractility of smooth muscle and the level of prostaglandins, which are the inflammatory compounds that drive period pain.” High levels of prostaglandins are the recipe for killer cramps.
If you want to crush those cramps, you’ve got to taste the rainbow; of fruits and vegetables. Try a variety of veggies, especially dark leafy greens, onions and garlic, yellow and orange veggies like sweet potatoes and winter squash – all of which reduce inflammation. A wonderful way to incorporate more vegetables is through the help of some yummy smoothies. Here’s a couple of our PMS fighting favorites: Healing Green Smoothie, PMS fighting Smoothie.
2. Supplements
Cramps cramping your style? Research indicates that CBD, zinc, and magnesium are three of the best cramp killers.
CBD (cannabidiol) has a direct impact on the cause of cramps. As I mentioned earlier, there’s this hormone called prostaglandins and they are the reason we get cramps. High prostaglandin levels equate to more pain. CBD blocks the enzymes that make prostaglandins while reducing the pain and discomfort from cramps through suppressing the body’s pain and inflammatory responses. By inhibiting an enzyme called COX-2, CBD stops the generation of prostaglandins. This is similar to how NSAIDs (non-steroidal anti-inflammatory drugs) work to relieve pain. Get this, CBD has ALL the same pain-relieving benefits of NSAIDs. However, unlike NSAIDs—CBD only inhibits the enzyme that stops cramp; while NSAIDs inhibit another hormone that can lead to an array of side effects. With CBD, you can receive all the benefits without the side effects!
Tip: Choosing a broad-spectrum or full-spectrum CBD product will give you a wider array of benefits, known as the entourage effect.
Tip: CBD can be used both topically and internally, for direct cramp relief apply a CBD salve to the stomach.
As mentioned earlier, magnesium is some-what of a miracle worker. If you can’t remember the last time you ate something green, you may fit in with the other two-thirds of Americans who have a magnesium deficiency. Magnesium supplements may be your most convenient option. Remember to be patient and consistent. In addition to cramp relief, magnesium can help soothe PMS symptoms like sore thighs, back pain, and headaches. A clinical trial involving 126 women found that 250mg of magnesium significantly relieved PMS symptoms like muscle pain, back pain, headaches, depression, water retention, food cravings, and anxiety.
Tip: Magnesium works best in combination with vitamin B6.
Tip: Magnesium can also be used to prevent menstrual migraines.
You may have noticed that when it comes to reducing cramps we’re all about being anti – inflammatory. Zinc’s antioxidant and anti-inflammatory properties help boost blood flow to the uterus and prevent the cut-off of oxygen to uterine muscles and the painful cramps that follow. Zinc is an essential nutrient, but the body cannot make it on its own, so it must come from food or supplements. Having too little zinc is far more common than having too much.
Tip: If you are plant-based definitely consider a zinc supplement since the greatest source of zinc is in red meat.
Tip: Liquid zinc is more effective than pills.
3. Herbs
Periods have been around long before there was Midol. Believe it or not, women throughout history have successfully managed all sorts of symptoms with what they had at hand. What they had-at-hand? Herbs and lots of them. Nature offers so many easy ways to be kind to your body.
The term “herb” may scare off some people off. Don’t worry I’m not about to tell you to pick up the dandelions in your yard and put them in a salad (yes you can do that). An herb is simply a plant with great medicinal properties. Two herbs that have been proven to be successful in combating cramps are dong Quai and cramp bark.
Dong Quai commonly referred to as the “female ginseng” is derived from the same plant family as carrots, parsley, dill, and celery. Research shows that dong Quai can relax smooth muscle within the uterus. Dong Quai also contains ferulic acid, a natural antispasmodic, and anti-inflammatory. That’s not even the best part, evidence shows that dong Quai begins working its magic after just 30 minutes.
As its name suggests, cramp bark has long been a dependable treatment for cramps because its oils suppress muscle spasms. As a smooth muscle relaxant, cramp bark is beneficial for ovarian and uterine cramps before and during menstruation. “Cramp bark usually works rapidly for simple menstrual cramps,” says Jennifer Brett, N.D. Director of the Acupuncture Institute for the University of Bridgeport. “If it fails to relieve symptoms, the discomfort is probably not due to uterine muscle spasm, but some other condition.” The astringent action of cramp bark also helps to slow down heavy menstrual bleeding.
4. Essential Oils
The application of cycle-supporting essential oils such as cypress, clary sage, and lavender essential oil have promising research to help relieve menstrual cramp pain.
Cypress:
Cypress oil never ceases to amaze me, with its dual power to combat and calm simultaneously. It assists in regulating the blood flow in the body. Due to its astringent quality, it can help reduce bleeding during heavy menstrual flow, while relaxing muscles, controlling spasms, and relieving period cramps. Cypress’s warming effects improve circulation, soothe body aches, and relax muscle and joint pain. This makes it a favorite for easing annoying menstrual cramping.
2. Clary sage:
Clary sage is known by many names, our favorite is “the best oil for your worst time of the month.” Oh boy, that is true. Clary sage is the essential oil that no woman should be without. First off, clary sage should be the first oil that you reach for when stress levels run high near your cycle. Research demonstrates its ability to lower cortisol levels by 36%, as well as improve the levels of your hormones. Cindy Santa Ana, an AADP integrative nutrition health coach and the author of Unprocessed Living, says she recommends clary sage essential oil. “It works just as well as ibuprofen or acetaminophen, but it’s safer,” she says. “It regulates estrogen and acts as an antispasmodic.” Doctor Josh Axe agrees, “Clary sage works to regulate the menstrual cycle by balancing hormone levels naturally and stimulating the opening of an obstructed system. It has the power to cure symptoms of PMS as well, including bloating, cramps, mood swings, and food cravings.”
3. Lavender:
While lavender is known for its ability to calm the mind and body instantaneously, the most popular use for lavender is to help you fall asleep. It helps many whisk away stress, tension, and anxiety while helping your body to de-stress and balance. When used in an abdominal massage or a relaxing PINK Jasmine bath bomb, lavender also alleviates painful symptoms associated with the menstrual cycle while allowing you to have a restful night’s sleep.
In addition to its relaxation properties, lavender is thought to affect levels of prostaglandins, that as we know by now, cause painful cramps. Lavender oil’s ability to lessen contractions, makes it one of the best essential oils for menstrual cramps.
5. Exercise
Cranky tired and bloated—oh my! You might as well take a sabbatical from the gym, right? Not so fast. Here’s the tea: your period can surprisingly supercharge your workout. Call it period power. At the time in your cycle when you experience cramps and cravings, these hormonal changes can give you a BOOST in pain tolerance and muscle recovery that pays off at the gym. This might encourage you to push harder when you’ve got the extra oomph, and scale back (without guilt!) when you don’t.
How’s this for irony: when you have your period (and the week after), your body is more like a man’s. “During this time, your female hormones of estrogen and progesterone are at their lowest, making you a little more dude like—at least metabolically,” says Stacy Sims, Ph.D., an exercise physiologist at Stanford University and a leading researcher on the impact of menstruation on athletic performance.
Also, research suggests that aerobic exercise can help improve symptoms of PMS, such as depression and fatigue. It helps improve your mood by boosting brain chemicals called endorphins. An increase of endorphins helps to reduce the amount of pain you feel from PMS. To be clear, anything that boosts your heart rate is considered aerobic exercise. Going on a hike, for a run, biking, or swimming are all great choices.
Yoga is another wonderful choice to benefit from. As many know, yoga has the ability to reduce stress, and that’s a big part of managing your symptoms. One study found that women who participated in a 12-week yoga program had less menstrual pain, cramps, and bloating. They also had more energy and a better mood. A different study showed that certain yoga poses such as “cobra,” “cat,” and “fish” — helped ease painful cramping.
It’s time to take control of your life, your body and your cycle! Eat some more veggies, try some supplements, rub essential oils on your stomach, and exercise. If you want to start your painless period journey, a great place to start is at PINK Jasmine. It’s no coincidence that the best of cramp fighting supplements and essential oils are included in PINK Jasmine products. We only use the best, because you deserve the best and nothing less.
Sources
“Natural MD Radio: Magnesium for Women.” Aviva Romm MD, 30 Dec. 2017, https://avivaromm.com/magnesium-for-women/.
Bradley, Linda. “11 Diet Changes That Help You Fight PMS.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 18 Feb. 2019, https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/.
“No More Menstrual Cramps or Period Pain. Period.” Aviva Romm MD, 9 Mar. 2019, https://avivaromm.com/dysmenorrhea/.
“Magnesium for Menstrual Cramps: How to Take It Correctly.” Well Good, 24 Oct. 2019, https://www.wellandgood.com/good-advice/magnesium-for-cramps-pms/.
“Period Pain | Menstrual Cramps.” MedlinePlus, U.S. National Library of Medicine, 18 Mar. 2019, https://medlineplus.gov/periodpain.html.
“Herbs for PMS.” Dr. Christopher Hobbs, https://www.christopherhobbs.com/library/articles-on-herbs-and-health/herbs-for-pms/.
Dietz, Birgit M, et al. “Botanicals and Their Bioactive Phytochemicals for Women’s Health.” Pharmacological Reviews, The American Society for Pharmacology and Experimental Therapeutics, Oct. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050441/.
“Cramp Bark Benefits & Information.” Indigo Herbs, https://www.indigo-herbs.co.uk/natural-health-guide/benefits/cramp-bark.
Alli, Renee A. “Exercise: Does It Help PMS Symptoms?” WebMD, WebMD, 10 Nov. 2018, https://www.webmd.com/women/pms/does-exercise-help-pms.
Chandler, Victoria. “How Yoga Can Help PMS.” Good Housekeeping, Good Housekeeping, 17 June 2019, https://www.goodhousekeeping.com/uk/health/health-advice/a559765/how-yoga-can-help-pms/.
“What Are Phytonutrients? Types and Food Sources.” WebMD, WebMD, 29 Oct. 2018, https://www.webmd.com/diet/guide/phytonutrients-faq#1.
Gulliford, Eileen, and Helen Allsopp. “What Is the Entourage Effect?” CBD School, 14 Oct. 2019, https://www.cbdschool.com/what-is-the-entourage-effect/.
“Iron and Zinc May Prevent PMS.” LiveScience, Purch, https://www.livescience.com/27486-iron-zinc-premenstrual-syndrome.html.
Pouteau, Etienne, et al., “Superiority of Magnesium and Vitamin B6 over Magnesium Alone on Severe Stress in Healthy Adults with Low Magnesemia: A Randomized, Single-Blind Clinical Trial.” PloS One, Public Library of Science, 18 Dec. 2018,
“Menstrual Migraine.” The Migraine Trust, https://www.migrainetrust.org/about-migraine/types-of-migraine/menstrual-migraine/.
Omudhome Ogbru, PharmD. “Cox-2 Inhibitors Side Effects, List, Uses & Dosage.” MedicineNet, MedicineNet, 28 Feb. 2019, https://www.medicinenet.com/cox-2_inhibitors/article.htm#what_are_cox-2_inhibitors.
Koshikawa, N, et al. “Prostaglandins and Premenstrual Syndrome.” Prostaglandins, Leukotrienes, and Essential Fatty Acids, U.S. National Library of Medicine, Jan. 1992, https://www.ncbi.nlm.nih.gov/pubmed/1546064.
“Dong Quai: Uses, Side Effects, Interactions, Dosage, and Warning.” WebMD, WebMD, https://www.webmd.com/vitamins/ai/ingredientmono-936/dong-quai.
Proctor, Michelle, and Cynthia Farquhar. “Diagnosis and Management of Dysmenorrhoea.” BMJ (Clinical Research Ed.), BMJ Group, 13 May 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1459624/.
“Cramp Bark: Uses, Side Effects, Interactions, Dosage, and Warning.” WebMD, WebMD, https://www.webmd.com/vitamins/ai/ingredientmono-746/cramp-bark.
“Cramp Bark Benefits & Information.” Indigo Herbs, https://www.indigo-herbs.co.uk/natural-health-guide/benefits/cramp-bark.
Saiyudthong, Somrudee, and Charles A Marsden. “Acute Effects of Bergamot Oil on Anxiety-Related Behaviour and Corticosterone Level in Rats.” Phytotherapy Research : PTR, U.S. National Library of Medicine, June 2011, https://www.ncbi.nlm.nih.gov/pubmed/21105176.
Guerrere, Michelle. “5 Essential Oils for Menstrual Cramps to Stash in Your Vanity.” Mydomaine, MyDomaine, 19 Apr. 2018, https://www.mydomaine.com/essential-oils-for-menstrual-cramps.
Lee, Kyung-Bok, et al. “Changes in 5-Hydroxytryptamine and Cortisol Plasma Levels in Menopausal Women after Inhalation of Clary Sage Oil.” Phytotherapy Research : PTR, U.S. National Library of Medicine, Nov. 2014, https://www.ncbi.nlm.nih.gov/pubmed/24802524.