Menstrual Cramps & PMS

Menstrual Cramps

Caused by contractions of the uterus, menstrual cramps are often accompanied by nausea, headache, and backache. Inflammatory hormone-like substances trigger cramping; dietary changes and herbs can help to balance hormones and encourage production of the body's natural pain-relieving chemicals.

Dietary relief for cramps
Omega-3 fatty acids promote
the production of pain-relieving chemicals. Include foods rich in omega-3 fats in your daily diet: coldwater fish, such as mackerel, salmon, and sardines; and fresh walnuts and flaxseeds.You can also supplement your diet by taking one tablespoon of cold-pressed flaxseed oil, or one tablespoon of freshly ground flaxseeds, each day. Avoid eating hydrogenated oils, saturated fats, polyunsaturated oils, and red meat, all of which stimulate the production of hormones that cause inflammation.

Tea for mild cramps
To relieve mild menstrual cramps, drink a tea made from ginger and chamomile. Ginger eases cramping, and chamomile promotes relaxation.
250ml (8fl oz) water
I teaspoon fresh chopped ginger root I teaspoon dried chamomile
Simmer the ginger root in the water in a covered pot for five minutes. Remove from the heat and add the chamomile. Cover, and let the tea steep for ten minutes. Strain, sweeten with honey if you desire, and drink up to three cups each day.

Cramp bark relaxant
Cramp bark has sedative properties and helps to relax the uterine muscle. Valerian eases overall tension. Ginger is antispasmodic and helps to relieve stagnation in the uterus (that can contribute to cramping) by gently stimulating menstrual flow.
30m1 (Ifl oz) cramp bark extract I5m1 ('hfl oz) valerian extract 'h teaspoon ginger root extract
Mix the extracts together in a dark glass bottle. Shake well, and take half to one teaspoon of extract in a small amount of warm water three to four times daily as needed.

Relax to ease cramps
Because emotional and physical stressors contribute to menstrual cramps. taking time out for relaxation is important Lie down, place a hotwater bottle over your abdomen to relax the uterine muscle, and rest for at least 30 minutes.

Eliminate caffeine
Most menstrual cramps are caused by too much oestrogen and too little progesterone. Caffeine interferes with the metabolism of oestrogen; it also causes fluctuations in blood-sugar levels, which exacerbate menstrual cramps. Avoid coffee, black tea, colas, chocolate, and any over-the-counter medications (e.g. menstrual pain-relief formulas) that contain caffeine.

Premenstrual Syndrome (PMS)

Hormonal imbalances particularly an excess of oestrogen in relation to progesterone cause the physical and emotional discomfort of premenstrual syndrome (PMS); symptoms include mood swings, fatigue, fluid retention, breast tenderness, and headaches. Herbs and lifestyle adjustments provide relief from symptoms and help to balance hormones.

Eating to balance your hormones
Caffeine, unhealthy fats (saturated, polyunsaturated, and hydrogenated fats), red meat, alcohol, and sugar all stimulate oestrogen production and exacerbate the symptoms of premenstrual syndrome. Help your body eliminate excess oestrogen by eating plenty of high-fibre foodsfresh vegetables and fruits, whole grains, legumes, nuts, and seeds.

Balance your hormones with the right fats
Although saturated, hydrogenated. and polyunsaturated fats and oils contribute to hormonal imbalances, foods rich in essential fatty acids help balance hormone levels. Eat at least one serving daily of a food rich in omega-3 essential fatty acids. Choose from cold-water fish, such as salmon, sardines, and trout and walnuts and flaxseeds. Gamma-linolenic acid (GLA), which is found in evening primrose, blackcurrant, and borage oils. may also help balance the hormones; take enough capsules to equal 240mg of GLA daily.

Take extra -vitamin B6 for water retention
Vitamin B6 helps to relieve the water retention that is associated with the symptoms of premenstrual syndrome such as swollen breasts, mood swings. and headaches.Take 50 to I00mg daily along with a high-potency vitamin-B complex.

Exercise to alleviate mood swings
Regular exercise, which means at least 30 minutes a day, helps to lower oestrogen levels and is a great antidote for the mood swings, depression, and anxiety that often accompany premenstrual syndrome.

Herbal help for PMS
Chaste-tree berries have sedative and antispasmodic properties and help to balance hormone levels.Take half a teaspoon of chaste-tree berry extract three times a day in a small amount of warm water For best results, take the extract for at least six months (it can be taken indefinitely).

Relieve water retention with dandelion
Dandelion leaf is a gentle diuretic that safely helps relieve premenstrual water retention.
250m1(8fl oz) boiling water
I teaspoon dried dandelion leaf
Pour the boiling water over the dandelion leaf, Cover, steep for ten minutes, and strain. Drink as needed, up to three cups a day.

Aromatherapy bath for PMS
A warm bath with Epsom salts and clary sage and lavender essential oils helps to ease emotional tension.
250g (8oz) Epsom salts
10 drops lavender essential oil 5 drops clary sage essential oil
Mix the Epsom salts and essential oils and add to a bathtub of warm water. Soak in the bath for 20 minutes.