Relieving Period Cramps Foundationally
For a surprising amount of women, the monthly menstrual period of their cycle is accompanied by uncomfortable and sometimes debilitating period cramps. While these cramps are a common occurrence, that does not make them “normal” or healthy and they do not have to disrupt your life. By adopting a holistic approach that incorporates hydration, dietary modifications, and targeted supplementation, you can start alleviating period cramps and experience more comfortable menstruation. Let’s explore some effective strategies for relieving female period cramps.
Hydration plays an incredibly crucial role in overall health and is particularly important before and during menstruation. One important step for combating period cramps is drinking water equivalent to 50% of your body weight in fluid ounces. For example, if you weigh 150 pounds, aim to drink 75 fluid ounces of water per day. Or if you weigh 200 pounds, aim to drink 100 fluid ounces of water per day, etc. Staying well-hydrated can help reduce bloating, support proper circulation, and alleviate muscle cramps. Always make sure that you are drinking clean, filtered water. Tap water is full of contaminants and chemicals that will cause many problems in the body. Opting for “spring” bottled water over “purified” and investing in a good home filtration system will have countless health benefits over time.
In addition to proper hydration, dietary modifications can have a significant impact on how smooth your period plays out. Eliminating (or reducing) certain foods can help lower inflammation and hormonal imbalances that contribute to the painful cramping that women experience. Alcohol before and during your period, for instance, can exacerbate menstrual pain by causing dehydration and inflammation in the body. Sugar, processed foods, and seed oils (such as canola, soybean, sunflower, safflower, and corn oil) always cause severe inflammation and hormonal fluctuations in the body, which in turn intensifies period symptoms when the menstrual phase arrives. By removing these foods from your diet, you should experience a significant reduction in cramps and overall discomfort.
Supplementation can also be beneficial for foundational support. One effective supplement is vitamin D3. Vitamin D is known for its anti-inflammatory properties, its role in regulating hormone levels, and can help reduce pain and inflammation associated with menstrual cramps. Research shows that a significant number of women are currently deficient in vitamin D. However, it is important to consult with a healthcare professional to determine the appropriate dosage for your specific needs.
Another helpful supplement is a high-quality fish oil. Fish oil supplements contain omega-3 fatty acids, which have anti-inflammatory properties and can help reduce pain and inflammation during menstruation. Omega-3 fatty acids also support overall hormonal balance, potentially reducing the severity of period cramps. As with any supplement, it is advisable to consult with a healthcare professional to ensure the appropriate dosage and quality.
Working with a health coach or a qualified healthcare professional who specializes in women's health can provide you with personalized guidance and support. I, as a naturopathic health coach, can help you identify underlying hormonal imbalances or deficiencies that may contribute to severe cramping and develop a tailored plan to address your specific needs. I offer lifestyle recommendations and natural remedies that align with your individual health goals and help you support your body foundationally so that it can heal from the inside out.
It is important to note that while these holistic approaches have been shown to be beneficial for many women, every body is unique. What works for one person may not work for another. It is essential to listen to your body, track your symptoms, and make adjustments as needed. If your period cramps are severe or significantly impact your daily life, it is highly recommended to consult with a professional to rule out any serious underlying conditions.
As you can see, reducing inflammation is one of the most important ways to relieve female period cramps. It requires a holistic approach that involves hydration, dietary modifications, supplementation, and potentially working with a naturopathic health coach. By adopting a comprehensive approach to menstrual health, you can find relief from period cramps and not dread “that time of the month.”