The Top Nutrients To Help Relieve Menstrual Cramps

Credit: Design elements: Getty Images and Abbey Littlejohn. EatingWell collage.

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If you dread your period because of painful cramping, you’re not alone. Up to 80% of menstruating people experience menstrual cramps (a.k.a. dysmenorrhea). Why do cramps happen? Blame it on prostaglandins, hormone-like substances that trigger muscle contractions and restrict blood flow to the uterus, leading to period pain, says Kendra Tolbert, M.S., RDN, RYT, a dietitian specializing in women’s health….Continue reading….

By Isabel Vasquez, RD, LDN

Source: EatingWell

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Critics:

Soaking in a hot bath or using a heating pad, hot water bottle or heat patch on your lower abdomen might ease menstrual cramps. Try dietary supplements. A number of studies have indicated that vitamin E, omega-3 fatty acids, vitamin B-1 (thiamin), vitamin B-6 and magnesium supplements might reduce menstrual cramps. During your menstrual period, your uterus contracts to help expel its lining. 

Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps. Prostaglandins cause the muscles and blood vessels of the uterus to contract. On the first day of a period, the level of prostaglandins is high. As bleeding continues and the lining of the uterus is shed, the level goes down. This is why pain tends to lessen after the first few days of a period.

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Ibuprofen (Advil, Motrin) and naproxen (Aleve) usually work better than aspirin. Be safe with medicines. Talk to your doctor or pharmacist before you take any of these medicines. Cramping may become more noticeable without daytime distractions. Certain sleep positions may improve period symptoms when lying down. Sleeping in the fetal position, on the back with knees supported by a pillow, or on the side can help.

Chamomile tea also seems to be effective. A large study in China found that drinking green or oolong tea was helpful in lessening period cramps. Scientists think these teas, compared to black tea, might be helpful in easing period cramps because they have substances called catechins. Meat, oil, sugars, salts, and coffee worsened menstrual cramps, while foods containing omega-3 fatty acids are anti-inflammatory and may alleviate them.

Those wanting a more holistic approach to their menstrual health may wish to try certain dietary modifications. Several factors, such as heavy and lengthy periods and stress, may cause period pain to get worse with age. In some cases, underlying health conditions like endometriosis and uterine fibroids may cause period pain later in life. Some people do experience fainting spells during their periods. In many cases, hormonal changes in the body during your period may be part of the reason.

These can lead to lower blood pressure, less blood volume, lower blood sugar, anemia, and a more sensitive vagal response. All of these can lead to fainting. Some people do experience fainting spells during their periods. In many cases, hormonal changes in the body during your period may be part of the reason. These can lead to lower blood pressure, less blood volume, lower blood sugar, anemia, and a more sensitive vagal response. All of these can lead to fainting.

Molinaro, MD, MSCE, FACOG, of Reproductive Medicine Associates (RMA), many women experience water retention (ie, bloating) during their periods, so it’s best to avoid high amounts of sodium. Since salty foods tend to be very dehydrating, your body overcompensates by stockpiling hydration. While it may sound counterintuitive, drinking water regularly throughout the day can help reduce bloating during your period and alleviate some of the pain it causes.

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Try carrying a water bottle around with you and fill it up several times during the day. Period cramps may be caused by recent lifestyle changes like sleep problems, stress, starting or stopping a new medication, or eating habits. A sudden change in your period cramps could be caused by a health condition like endometriosis, ovarian cysts, pelvic tumors, uterine fibroid, ovarian torsion, or IBD.

Heat helps the uterine muscle and those around it relax, which may ease cramping and discomfort. A person can also place a heating pad on the lower back to get rid of back pain. Another option is to soak in a warm bath, which can help relax the muscles in the abdomen, back, and legs. As noted by Healthline, a pillow between your thighs for side sleepers or tucked beneath your knees if sleeping on your back can help alleviate discomfort and allow for better rest.

You can also add an additional pillow beneath your neck if sleeping flat on your back. “If you’re having horrible period cramps, so bad you can’t move, see a provider,” Larter says. “You could have an underlying condition that causes severe period cramps. These can include, but aren’t limited to, endometriosis, fibroids, polyps, infections, pelvic inflammatory disease or ovarian cysts.”

Taking too many medications during your period can cause an ulcer to form in your stomach or small intestine. This can bleed, and it is frequently extremely painful. You could end up in the hospital as a result of this risky situation. Primary dysmenorrhea tends to become less painful with age and after giving birth. But it’s important to note that excess prostaglandin production is possible, which can result in particularly painful cramps.

Cisgender men don’t have menstrual periods, but testosterone levels vary from day to day, which may cause some mental and physical effects. Like women, men experience hormonal shifts and changes. Every day, a man’s testosterone levels rise in the morning and fall in the evening. Some people describe labor contraction pain as intense menstrual cramps that increase in intensity, says Dr. du Treil. “It starts out like menstrual cramps—and the crampy sensation progressively gets worse and worse.”

‘I did not want to leave anyone behind’: Mpumalanga teacher gives menstrual health demo News24 20:00 

Menstrual Drugs Market to grow by USD 3.61 billion (2024-2028), driven by increased focus on women’s menstrual health education, AI powered report- TechnavioPR Newswire (Press Release) 01:29 

Days for Girls and Pittsburgh’s “Period Pastor” want to eliminate menstrual poverty Pittsburgh City Paper 13:53 Fri, 13 Sep 

How startups are building communities around menstrual health awareness YourStory 05:58 Wed, 11 Sep 

NASA’s strategies for space exploration and menstrual cycles in space Central Florida Public Media 04:38 Wed, 11 Sep 

Neurodivergent women ‘urgently’ need workplace support around menstrual health Medical Xpress 19:29 Fri, 06 Sep 

My lung collapses every month – perfectly timed with my menstrual cycle Liverpool World 19:10 Fri, 06 Sep 

Increasing Menstrual Hygiene Awareness to Reduce School Dropout among Adolescent Girls in Madagascar The Abdul Latif Jameel Poverty Action Lab 13:02 Fri, 06 Sep 

California bill aims to end ‘dangerous barrier’ to menstrual care in prisons Yahoo! UK & Ireland 18:39 Thu, 05 Sep 

MomMe APP: Advanced Tool for Menstrual and Fertility Tracking GlobeNewswire (Press Release) 16:33 Thu, 05 Sep 

Study reveals menstrual cycle’s role in spreading mutant cells in breast tissue News-Medical.Net 05:22 Thu, 05 Sep 

Menstrual cycle found to influence the spread of mutant cells in mammary tissue Medical Xpress 18:49 Wed, 04 Sep 

Researchers find teenage girls don’t know vulvas from vaginas or when their menstrual cycle starts Medical Xpress 19:51 Mon, 02 Sep 

The debate around menstrual leave in India The Week 17:23 Mon, 02 Sep 

A menstrual cup can cost as little as €12 and last up to a decade The Irish Times 08:36 Sun, 25 Aug 

‘Period Poverty’: Reducing Barriers To Menstrual Product Access West Virginia Public Broadcasting 19:34 Wed, 21 Aug 

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MenstrualCramps ,PeriodPain ,MenstrualHealth ,WomenWellness ,CrampsRelief ,PeriodCare ,MonthlyCycle ,WomensHealth ,Cramps ,HealthyPeriods ,PainRelief ,MenstruationMatters ,CrampsSolutions ,EmpoweredWomen ,SelfCare ,HolisticHealth ,NaturalRemedies ,HealthTips ,ComfortDuringPeriod ,BodyAwareness, WomenHealth, FoodsForCramps

Menopause Symptoms: How To Prepare For Effects on Your Brain

Afriandi/Moment RF/Getty Images

Menopause, which marks the end of a woman’s reproductive life, is something roughly half of the world’s population will go through if they live long enough. But this stage like so much surrounding women’s health  is poorly understood. A drop in hormones, primarily estrogen, is the driving force behind menopause’s signature event:The reduction and eventual end of fertility. Yet women experience a long list of other symptoms during perimenopause…..Continue reading…

By : Andrea Kane

Source: CNN

.

Critics:

Menopause, also known as the climacteric, is the time when menstrual periods permanently cease, marking the end of reproduction. It typically occurs between the ages of 45 and 55, although the exact timing can vary. Menopause is usually a natural change. It can occur earlier in those who smoke tobacco. Other causes include surgery that removes both ovaries or some types of chemotherapy.

At the physiological level, menopause happens because of a decrease in the ovaries’ production of the hormones estrogen and progesterone.While typically not needed, a diagnosis of menopause can be confirmed by measuring hormone levels in the blood or urine. Menopause is the opposite of menarche, the time when a girl’s periods start.

In the years before menopause, a woman’s periods typically become irregular, which means that periods may be longer or shorter in duration or be lighter or heavier in the amount of flow. During this time, women often experience hot flashes; these typically last from 30 seconds to ten minutes and may be associated with shivering, night sweats, and reddening of the skin. Hot flashes can recur for four to five years.

Other symptoms may include vaginal dryness, trouble sleeping, and mood changes. The severity of symptoms varies between women. Menopause before the age of 45 years is considered to be “early menopause” and when ovarian failure/surgical removal of the ovaries occurs before the age of 40 years this is termed “premature ovarian insufficiency“.

In addition to symptoms (hot flushes/flashes, night sweats, mood changes, arthralgia and vaginal dryness), the physical consequences of menopause include bone loss, increased central abdominal fat, and adverse changes in a woman’s cholesterol profile and vascular function. These changes predispose postmenopausal women to increased risks of osteoporosis and bone fracture, and of cardio-metabolic disease (diabetes and cardiovascular disease).

Medical professionals often define menopause as having occurred when a woman has not had any menstrual bleeding for a year. It may also be defined by a decrease in hormone production by the ovaries. In those who have had surgery to remove their uterus but still have functioning ovaries, menopause is not considered to have yet occurred. Following the removal of the uterus, symptoms of menopause typically occur earlier. Iatrogenic menopause occurs when both ovaries are surgically removed along with uterus for medical reasons.

The primary indications for treatment of menopause are symptoms and prevention of bone loss. Mild symptoms may be improved with treatment. With respect to hot flashes, avoiding smoking, caffeine, and alcohol is often recommended; sleeping naked in a cool room and using a fan may help. The most effective treatment for menopausal symptoms is menopausal hormone therapy (MHT).

Non hormonal therapies for hot flashes include cognitive-behavioral therapy, clinical hypnosis, gabapentin, fezolinetant or selective serotonin reuptake inhibitors. These will not improve symptoms such as joint pain or vaginal dryness which affect over 55% of women.Exercise may help with sleeping problems. Many of the concerns about the use of MHT raised by older studies are no longer considered barriers to MHT in healthy women. High-quality evidence for the effectiveness of alternative medicine has not been found.

During early menopause transition, the menstrual cycles remain regular but the interval between cycles begins to lengthen. Hormone levels begin to fluctuate. Ovulation may not occur with each cycle. The term menopause refers to a point in time that follows one year after the last menstruation.During the menopausal transition and after menopause, women can experience a wide range of symptoms.

However, for women who enter the menopause transition without having regular menstrual cycles (due to prior surgery, other medical conditions or ongoing hormonal contraception) the menopause cannot be identified by bleeding patterns and is defined as the permanent loss of ovarian function. During the transition to menopause, menstrual patterns can show shorter cycling (by 2–7 days); longer cycles remain possible.

There may be irregular bleeding (lighter, heavier, spotting). Dysfunctional uterine bleeding is often experienced by women approaching menopause due to the hormonal changes that accompany the menopause transition. Spotting or bleeding may simply be related to vaginal atrophy, a benign sore (polyp or lesion), or may be a functional endometrial response.

The European Menopause and Andropause Society has released guidelines for assessment of the endometrium, which is usually the main source of spotting or bleeding. In post-menopausal women, however, any unscheduled vaginal bleeding is of concern and requires an appropriate investigation to rule out the possibility of malignant diseases. Urogenital symptoms that may appear during menopause and continue through postmenopause include:

• painful intercourse
• vaginal dryness
• atrophic vaginitis – thinning of the membranes of the vulva, the vagina, the cervix, and the outer urinary tract, along with considerable shrinking and loss in elasticity of all of the outer and inner genital areas.

The most common physical symptoms of menopause are heavy night sweats, and hot flashes (also known as vasomotor symptoms).Sleeping problems and insomnia are also common. Other physical symptoms may be reported that are not specific to menopause but may be exacerbated by it, such as lack of energy, joint soreness, stiffness, back pain, breast enlargement, breast pain, heart palpitations, headache, dizziness, dry, itchy skin, thinning, tingling skin, rosacea, weight gain, urinary incontinence, urinary urgency.

Psychological symptoms are often reported but they are not specific to menopause and can be caused by other factors.They include anxiety, poor memory, inability to concentrate, depressive mood, irritability, mood swings, and less interest in sexual activity. Menopause-related cognitive impairment can be confused with the mild cognitive impairment that precedes dementia.

There is evidence of small decreases in verbal memory, on average, which may be caused by the effects of declining estrogen levels on the brain, or perhaps by reduced blood flow to the brain during hot flashes. However, these tend to resolve for most women during the postmenopause. Subjective reports of memory and concentration problems are associated with several factors, such as lack of sleep, and stress…

Irish women fear menopause symptoms are damaging their relationships The Irish Independent 7h

Hormone Replacement Therapy Global Health

Hot flashes may indicate higher Alzheimer’s risk Prevention.com 1d

Global Health Health

Council ‘colluded against’ social worker over menopause symptoms, tribunal told Belfast Telegraph 5d

Kelly Ripa praises menopause perks, is no longer ‘terrified to wear white pants’ Page Six 3d

NHS trust to give staff paid leave for ‘male menopause’ ITV 4d

Wuka enters $17bn menopause market with world-first: “Menopause-Friendly” Pee-Proof Undies Retail Times 2d

Naturally Healthy: Are you talking about the Menopause? The Kerryman 5d

Opinion – Rachel Johnson: Now it’s the ‘manopause’, but can’t we finish the fight for female equality first? Yahoo! UK & Ireland 3d

Superdrug launches new £7 menopause skincare which gives the look of a full night’s sleep OK! Magazine 2d

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Menopause ,Perimenopause ,WomensHealth ,HealthAndWellness ,HotFlashes,MenopauseAwareness ,Midlife ,HormoneBalance ,MenopauseSupport ,MenopauseRelief ,MenopauseJourney ,AgingGracefully ,HealthEducation ,EmpoweredWomen ,MenopauseCommunity ,BrainFog ,SleepDisorders ,HRT ,WellnessJourney ,MenopauseFacts ,UnderstandingMenopause ,MyMenopauseStory,MenopauseExplained ,MenopauseTips ,LifeAfterMenopause ,AskAboutMenopause ,MenopausePodcast ,MenopauseMonday ,MenopauseTalk ,KnowYourBody

Why Your Pelvic Floor Becomes Weak During Menopause And What You Can Do About It

Getty Images

Going through the menopause triggers a lot of changes in your body, including your pelvic floor. This is the group of muscles that sit at the base of the pelvis. They play an important role in bladder and bowel function, which means a weak pelvic floor can lead to incontinence and affect sexual function. Women are more likely to be impacted by pelvic floor issues than men. One small study shows that 83% of women between the ages of 18 and 59 have experienced a pelvic floor health symptom in the past year…….Continue reading….

By: Alice Porter

Source:  Fit&Well

.

Critics:

Menopause, also known as the climacteric, is the time when menstrual periods permanently cease, marking the end of reproduction. It typically occurs between the ages of 45 and 55, although the exact timing can vary. Menopause is usually a natural change. It can occur earlier in those who smoke tobacco. Other causes include surgery that removes both ovaries or some types of chemotherapy.

At the physiological level, menopause happens because of a decrease in the ovaries’ production of the hormones estrogen and progesterone.While typically not needed, a diagnosis of menopause can be confirmed by measuring hormone levels in the blood or urine. Menopause is the opposite of menarche, the time when a girl’s periods start.

In the years before menopause, a woman’s periods typically become irregular, which means that periods may be longer or shorter in duration or be lighter or heavier in the amount of flow. During this time, women often experience hot flashes; these typically last from 30 seconds to ten minutes and may be associated with shivering, night sweats, and reddening of the skin. Hot flashes can recur for four to five years.

Other symptoms may include vaginal dryness, trouble sleeping, and mood changes. The severity of symptoms varies between women. Menopause before the age of 45 years is considered to be “early menopause” and when ovarian failure/surgical removal of the ovaries occurs before the age of 40 years this is termed “premature ovarian insufficiency“.

In addition to symptoms (hot flushes/flashes, night sweats, mood changes, arthralgia and vaginal dryness), the physical consequences of menopause include bone loss, increased central abdominal fat, and adverse changes in a woman’s cholesterol profile and vascular function. These changes predispose postmenopausal women to increased risks of osteoporosis and bone fracture, and of cardio-metabolic disease (diabetes and cardiovascular disease).

Medical professionals often define menopause as having occurred when a woman has not had any menstrual bleeding for a year. It may also be defined by a decrease in hormone production by the ovaries. In those who have had surgery to remove their uterus but still have functioning ovaries, menopause is not considered to have yet occurred. Following the removal of the uterus, symptoms of menopause typically occur earlier. Iatrogenic menopause occurs when both ovaries are surgically removed along with uterus for medical reasons.

The primary indications for treatment of menopause are symptoms and prevention of bone loss. Mild symptoms may be improved with treatment. With respect to hot flashes, avoiding smoking, caffeine, and alcohol is often recommended; sleeping naked in a cool room and using a fan may help. The most effective treatment for menopausal symptoms is menopausal hormone therapy (MHT).

Non hormonal therapies for hot flashes include cognitive-behavioral therapy, clinical hypnosis, gabapentin, fezolinetant or selective serotonin reuptake inhibitors. These will not improve symptoms such as joint pain or vaginal dryness which affect over 55% of women.Exercise may help with sleeping problems. Many of the concerns about the use of MHT raised by older studies are no longer considered barriers to MHT in healthy women. High-quality evidence for the effectiveness of alternative medicine has not been found.

During early menopause transition, the menstrual cycles remain regular but the interval between cycles begins to lengthen. Hormone levels begin to fluctuate. Ovulation may not occur with each cycle. The term menopause refers to a point in time that follows one year after the last menstruation.During the menopausal transition and after menopause, women can experience a wide range of symptoms.

However, for women who enter the menopause transition without having regular menstrual cycles (due to prior surgery, other medical conditions or ongoing hormonal contraception) the menopause cannot be identified by bleeding patterns and is defined as the permanent loss of ovarian function. During the transition to menopause, menstrual patterns can show shorter cycling (by 2–7 days); longer cycles remain possible.

There may be irregular bleeding (lighter, heavier, spotting). Dysfunctional uterine bleeding is often experienced by women approaching menopause due to the hormonal changes that accompany the menopause transition. Spotting or bleeding may simply be related to vaginal atrophy, a benign sore (polyp or lesion), or may be a functional endometrial response.

The European Menopause and Andropause Society has released guidelines for assessment of the endometrium, which is usually the main source of spotting or bleeding. In post-menopausal women, however, any unscheduled vaginal bleeding is of concern and requires an appropriate investigation to rule out the possibility of malignant diseases. Urogenital symptoms that may appear during menopause and continue through postmenopause include:

• painful intercourse
• vaginal dryness
• atrophic vaginitis – thinning of the membranes of the vulva, the vagina, the cervix, and the outer urinary tract, along with considerable shrinking and loss in elasticity of all of the outer and inner genital areas.

The most common physical symptoms of menopause are heavy night sweats, and hot flashes (also known as vasomotor symptoms).Sleeping problems and insomnia are also common. Other physical symptoms may be reported that are not specific to menopause but may be exacerbated by it, such as lack of energy, joint soreness, stiffness, back pain, breast enlargement, breast pain, heart palpitations, headache, dizziness, dry, itchy skin, thinning, tingling skin, rosacea, weight gain, urinary incontinence, urinary urgency.

Psychological symptoms are often reported but they are not specific to menopause and can be caused by other factors.They include anxiety, poor memory, inability to concentrate, depressive mood, irritability, mood swings, and less interest in sexual activity. Menopause-related cognitive impairment can be confused with the mild cognitive impairment that precedes dementia.

There is evidence of small decreases in verbal memory, on average, which may be caused by the effects of declining estrogen levels on the brain, or perhaps by reduced blood flow to the brain during hot flashes. However, these tend to resolve for most women during the postmenopause. Subjective reports of memory and concentration problems are associated with several factors, such as lack of sleep, and stress…

Doctors want women to know the nuanced reality of hormone therapy for menopause The Washington Times 19h

Dr Hilary Jones explains perimenopause as ‘half of women unaware’ The Mirror 

Y Combinator 2025 spotlights women’s health AI and fertility tech WebProNews 6d

Menstrual health and menopause clinic launched by Oxfordshire NHS trust Oxford Mail 1d

Your Oura Ring just got a major update for free – especially for women’s health tracking ZDNet 22:03 Tue, 12 Aug

OURA

Experts warn against unnecessary menopause testing and treatments News-Medical.Net 4d

Hormone Replacement TherapyReproductive Health

High Cholesterol and 4 More Sneaky Menopause Symptoms You Might Overlook The Tribune, California 18:37 

When the doctor becomes the patient Trinidad & Tobago Guardian Online 07:38 

It’s time to talk about menopause Cosmos 05:18 

Expensive menopause hormone tests ‘a waste of money’, experts warn MailOnline 02:53 

Doctors want women to know the nuanced reality of hormone therapy for menopause The Washington Times 00:48 

Vitamin E Relieved Her Hot Flashes Naturally: ‘I Feel Like a New Woman!’ Rock Hill Herald 21:43 Sat, 23 Aug 

Hot flashes? Night sweats? What to know about hormone therapy during menopause MailOnline 16:39 Sat, 23 Aug 

Menstrual health and menopause clinic launched by Oxfordshire NHS trust Oxford Mail 11:32 Sat, 23 Aug 

How to explain loss of libido to your partner – without hurting their feelings Yahoo! UK & Ireland 20:32 Fri, 22 Aug 

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