I was talking to a lady today who takes one of the highest pain medications you can get without a prescription for period cramps and pain... ouch! This is not uncommon unfortunately with many women needing any form of pain relief and often trying multiple different types for the one that might work to relieve their monthly agony. Some have it worse than others but ultimately if you do have it bad enough to need pain relief you wonder whether there are alternatives to use in conjunction or to reduce the cramping and pain to start with, no one wants to or should be taking these high potency medications for long!
I mentioned to her the possibility of magnesium supplements assisting in period pains, it is something i have come across before and now it is what i want to know more about today so the next time someone comes across my path with period pains i have more advice to give them...
Starting with a brief introduction - Period pain or primary dysmenorrhea is most common with women in their teens often starting 2-3 years after the first period when regular ovulation begins. Although it can sometimes be associated with endometriosis or uterine fibroids (non-cancerous growths), it usually does not mean a more serious problem. The pain usually starts a day or two before menstrual flow and may continue through the first 2 days of menstruation. It typically gets better as women get older due to uterine nerve degeneration or after having children.
Common signs and symptoms are variable and can include abdominal cramping/a dull ache that moves to the lower back and legs, headache, nausea, heavy menstrual flow, constipation or diarrhea, frequent urination and possibly vomiting.
It is caused by strong contractions of the uterus triggered by chemicals in the body that are involved in inflammation and pain known as prostaglandins. Generally the higher the level of prostaglandins, the more severe the pain. Secondary dysmenorrhea is due to an underlying cause such as endometriosis (inflammation in the lining of the uterus), blood and tissue being passed through a narrow cervix, uterine fibroid or ovarian cyst, infection of the uterus, pelvic inflammatory disease or an inter-uterine device (IUD). Generally a doctor may performs an internal examination, laparoscopy and ultrasound and PAP smear sample.
Initial drug treatment is focused on relieving pain and includes:
- Non-steroidal anti-inflammatory such as Ibuprofen, these may cause stomach upset and should be taken with food and long term use can increase the risk of stomach bleeding and stomach ulcers. These should be taken 1-3 days before the menstrual period begins.
- Buscapan - initially formulated to relieve intestinal spasms and IBS symtpoms, it is also an effective reliever of mentural cramps and can be bought over the counter without a prescription (talk to your pharmacist or doctor first)
- Birth control pills and patches particularly prescribed for endometriosis
- Antibiotics for pelvic inflammatory disease
Alternative treatments- Diets! Some women may find that changing their diet may reduce cramps:
- Eat foods that are rich in calcium - beans, almonds, and dark green leafy vegetables such as spinach and kale.
- Eat foods that are high in antioxidants, including fruits such as blueberries, cherries, and tomatoes, and vegetables such as squash and bell pepper.
- Avoid refined foods, such as white breads, pastas, and sugar.
- Eat more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
- Use healthy cooking oils, such as olive oil or vegetable oil.
- Some women find that adding soy milk to their diet helps relieve menstrual pain as spy has been known to increase estrogen in the body
- Eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
- Avoid caffeine, alcohol, and tobacco.
- Drink 6 - 8 glasses of filtered water daily.
- Exercise at least 30 minutes daily, 5 days a week.
Supplements may also help relieve menstrual pain:
- Omega-3 fatty acids, such as fish oil, about 6 g per day, to help lower inflammation. A few studies have found that women who took fish oil had less menstrual pain than those who took placebo. Omega-3 fatty acids may raise the risk of bleeding, especially for people who take blood-thinners such as clopidogrel (Plavix), warfarin (Coumadin), or aspirin. Ask your doctor before taking omega-3 fatty acids.
- Calcium citrate, 500 - 1,000 mg daily. Your body needs calcium for healthy bones. Calcium may also help reduce menstrual pain because it helps maintain muscle tone. Evidence isn't clear, one study found that calcium did reduce menstrual pain, but in another study it seemed that calcium reduced premenstrual pain but did not help after a woman's period started. Calcium citrate is the form of calcium that your body absorbs most easily. Remember that you may be getting some calcium in the food you eat, so ask your doctor before taking calcium supplements.
- Vitamin D, 400 IU daily, helps your body use calcium and may reduce inflammation. Vitamin D may interact with a number of medications, so ask your doctor before taking more than the recommended daily allowance.
- Vitamin E, 500 IU daily, may help reduce menstrual pain. In one study, 100 young women took either 500 IU of vitamin E or placebo for 5 days (2 days before and 3 days after their periods started). Those who took vitamin E reported less pain than those who took placebo. Vitamin E may increase the risk of bleeding, especially if you already take blood-thinners. People with heart disease, diabetes, retinitis pigmentosa, or cancer of the head, neck, or prostate, should avoid high doses of vitamin E without first asking their doctor.
- Magnesium, 360 mg daily for 3 days on the day before menstruation starts. One study that used this dosage found that it reduced menstrual cramps in women who took it. A few other preliminary studies have also suggested that magnesium may help reduce menstrual pain. Too much magnesium can cause diarrhea and lower blood pressure. If you have digestive problems or heart disease, ask your doctor before taking magnesium. Magnesium can interact with many medications, including antibiotics such as ciprofloxacin (Cipro), levofloxacin (Levaquin), and tetracycline; bone-building drugs such as alendronate (Fosamax), and risedronate (Actonel); diuretics (water pills); and other drugs.
- Zinc supplements taken prior to menstrual periods may slow down prostaglandin metabolism and reduce prostaglandin production.
A healthy diet consisting of fruits, vegetables, fish, whole grains and low-fat dairy products along with regular exercise can relieve you of those "pesky" menstrual cramps, allowing you to return your normal daily activities.
Pineapples - According to the website Epigee, fresh pineapples and pineapple juice contain a large amount of bromelain, an enzyme that is thought to help with menstrual cramps by relaxing uterine muscles.
Broccoli contains a large amount of magnesium. Magnesium is good for menstrual cramps because it is a muscle relaxant. Magnesium can be found in spinach, flax seeds and coldwater salmon.
Raspberries are a good source of fiber. According to Revive, foods that are high in fiber help to alleviate menstrual cramps by helping the body maintain its hormonal balance. Fiber cleans out the digestive system and helps to eliminate waste products from the body. Once estrogen and progesterone have been used by the reproductive system they are processed by the liver and deposited into the bowels to be removed when a woman has a bowel movement. If a woman does not have daily bowel movements, then those hormones get reabsorbed into her body and begin to act on her ovaries, uterus and brain. This process disturbs the body's homeostasis causing a menstrual imbalance. Other foods that contain a healthy dose of fiber are whole wheat spaghetti, split peas, lentils and artichoke hearts.
Eggs - According to the website ObGyn, eggs are high in Omega-3 fats (lineolic acid). Lineolic acid, a healthy fatty acid helps to relax uterine muscles by functioning as an anti-inflammatory agent which is beneficial to women who suffer from menstrual cramps. Other foods that contain lineolic acid are salmon, tuna, romaine lettuce and walnuts.
Low-Fat Yogurt - The website Go Ask Alice states that low-fat yogurt is rich in calcium which can relieve menstrual cramps and pain. Calcium prevents menstrual cramping by assisting the body in maintaining a natural muscle tone. Calcium absorption fluctuates across the menstrual cycle causing a hormonal imbalance in some women. A calcium deficiency can cause water retention and menstrual cramps. Additional foods that contain calcium are milk, pinto beans, cheddar cheese and kale.
Herbs are generally available as standardized dried extracts (pills, capsules, or tablets), teas, or tinctures or liquid extracts (alcohol extraction, unless otherwise noted). Mix liquid extracts with favorite beverage. Dose for teas is 1 - 2 heaping teaspoonfuls in a cup of water, steeped for 10 - 15 minutes (roots need to be steeped longer).
No scientific studies have been done on whether these herbs can reduce menstrual pain, but some have been used traditionally for pain relief. Some researchers think these herbs may act like estrogen in the body. Women who have a history of hormone-related cancer, who are taking hormone replacement therapy, or who have a bleeding disorder or are taking blood-thinning medication should ask their doctor before taking these herbs:
- Chaste tree or chaste berry (Vitex agnus castus) standardized extract, 20 - 40 mg daily before breakfast. Chaste tree may interact with a number of medications, inluding chlorpromazine (Thorazine), haloperidol (Haldol), levodopa, metoclopramide, olanzapine (Zyprexa), prochlorperazine (Compazine), quetiapine (Seroquel), ropinirole (Requip), risperidone (Risperdal). It may also may birth control pills less effective.
- Cramp bark (Viburnum opulus), taken as a tea. Boil 2 tsp. dried bark in 1 cup water then simmer for 15 minutes; drink 3 times per day. People who take diuretics (water pills) should ask their doctors before taking cramp bark.
- Black cohosh (Actaea racemosa) standardized extract, 20 - 40 mg two times a day. Black cohosh may interact with many medications processed by the liver, including acetaminophen (Tylenol), atorvastatin (Lipitor), carbamazepine (Tegretol), isoniazid (INH), methotrexate (Rheumatrex), and others.
- Evening primrose oil (Oenothera biennis) standardized extract, 500 - 1000 mg daily, as a source of gamma linolenic acid (GLA). Some studies -- but not all -- have found evening primrose oil to be effective at relieving symptoms of premenstrual syndrome (PMS). People with a history of seizures should not take evening primrose oil.
- Turmeric (Curcuma longa) standardized extract, 300 mg three times a day, for inflammation. Turmeric can increase the risk of bleeding, so ask your doctor before taking it. People with gallstones or gallbladder problems should ask their doctor before using turmeric. Turmeric may increase the risk of bleeding, especially if you already take blood-thinners.
Homeopathy - Few studies have examined the effectiveness of specific homeopathic remedies. However, a professional homeopath may recommend one or more of the following treatments for menstrual pain based on his or her knowledge and clinical experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type - your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual.
- Belladonna - for acute menstrual pain that often resembles labor pains; for pain often described as sharp, throbbing pressure in the pelvis accompanied by heavy bleeding; and for pain that may extend to the back and tends to worsen with walking or moving.
- Chamomilla - for menstrual pain with mood changes, including irritability and anger, and pain occuring after bouts of anger. The individual may have the sensation of a weight on her pelvis.
- Cimicifuga - for pain that moves from one side of the abdomen to the other and that is worsened by movement.
- Colocynthis - for sharp pain accompanied by anger and irritability.
- Lachesis - for pain and pressure that extend to the back. Symptoms tend to worsen at night.
- Magnesia phos - for cramps or sharp, shooting pains that are relieved by warmth, pressure, and bending forward.
- Nux vomica - for cramping pains that extend to the lower back; these pains are often accompanied by nausea, chills, irritability, and a sensitivity to light, noise, and odors.
- Pulsatilla - for menstrual pains accompanied by irritability, moodiness (including feelings of sadness), dizziness, fainting, nausea, diarrhea, back pain, and headaches; there may be more pain when there is no menstrual flow.
Physical methods may also help relieve pelvic pain:
- Castor oil pack. Apply oil directly to skin, cover with a clean soft cloth (for example, flannel) and plastic wrap. Place a heat source (hot water bottle or heating pad) over the pack and let sit for 30 - 60 minutes. For best results use 3 consecutive days in 1 week.
- Contrast sitz baths. Use two basins that you can comfortably sit in. Sit in hot water for 3 minutes, then in cold water for 1 minute. Repeat three times to complete one set. Do one to two sets per day, 3 - 4 days per week.
Acupuncture has become a popular treatment for menstrual pain. The National Institutes of Health recommends acupuncture either by itself or along with other treatments for menstrual pain. In a well-designed study of 43 women with menstrual pain, women treated with acupuncture had less pain and needed less pain medication.
Acupuncturists treat people with dysmenorrhea based on an individualized assessment of the excesses and deficiencies of energy (called qi) located in various meridians. In the case of dysmenorrhea, a qi deficiency is usually detected in the liver and spleen meridians. Moxibustion (a technique in which the herb mugwort is burned over specific acupuncture points) is often added to enhance needling treatment, and qualified practitioners may also recommend herbal or dietary treatments.
Acupressure also works to relieve pain. A study of 216 female students found that acupressure and ibuprofen were better than placebo at reducing pain.
Chiropractic - Some people with menstrual pain may find relief with spinal manipulation, particularly in areas that supply sensory and motor impulses to the uterus and lower back.
Adequate sleep, abdominal massage and moderate exercise is important as part of a balanced lifestyle in reducing and preventing period pain.
We can see there are a number of alternatives to try, we should not simply resort to the drugs! In terms of magnesium it is a good option to try, you have nothing to lose...
The Benefits of MagnesiumMagnesium is a versatile mineral, which helps create more than 300 biochemical reactions in the body. Magnesium promotes good muscle tone and healthy nerve function. It helps the heart remain steady, boosts immunity, keeps bones strong and helps to regulate blood sugar. In addition, people with adequate magnesium stored in the body may be protecting themselves against disorders such as cardiovascular disease and immune dysfunction. Magnesium is thought to relieve cramping in many different ways, such as by helping relax muscles and increasing the absorption of calcium.
Magnesium in the Diet
Foods high in magnesium include halibut, mixed nuts, soybeans and yogurt. Dark-green leafy vegetables such as spinach are another good source of magnesium, as are whole grain breads, cereals and brown rice.
Types of Magnesium Supplements
According to the NIH, a study that compared four forms of magnesium preparations suggests that magnesium oxide is more difficult for the body to absorb than other preparations. The absorption of magnesium chloride and magnesium lactate was found to be higher than that of magnesium oxide, therefore these types of supplements may be more beneficial.
So if you suffer from period pain and cramps don't give up and settle for the drugs until you have tried other alternatives, pain is a way of telling you something is not quite right in your body and it is up to us to find out what that is before we simply mask it with medication. Find it and you will increase your quality of life in more ways than you thought possible :)
