4 Supplements To Ease Period Cramps
Cramps, the rude awakening at the onset of our periods.
Cramping is caused by hormone-like compounds called prostaglandins and enzymes called cyclooxygenase. Their function is to cause contractions of the uterine lining, allowing us to shed that lining during our menstrual cycle. While this process is necessary it can be a literal pain when these compounds are in excess.
Shedding our endometrium does not have to stop us from going about our day! From a dietary standpoint, reducing inflammation and digestive stress are both very effective ways to reduce painful cramping. In the days leading to and during our period it’s good practice to avoid the below foods!
Some ingredients that exacerbate cramps are:
Poultry
Caffeine
Artificial Sweeteners & Preservatives
Saturated Fats- particularly fried foods and dairy products
To add to the preventative practices during our late luteal phase, there are four heavenly supplements that can help us better prepare for our bleed!
I’ve been rockin with this mineral for years!! Magnesium serves to relax our muscles - hence why we’d want this powerful supplement in rotation for our cramp relief. There are a lot of other benefits to using magnesium. These include decreasing PMS headaches and helping us to manage our stress hormones and improving our mood.
Zinc-
Known for its’ powerful immune support, zinc is a great supplement to use at all phases of our cycle. It’s especially helpful during our mid-late luteal phase when our immune systems tend to be taxed by the shifts in our hormones. Zinc’s greatest benefit for cramps is its’ reduction of inflammation. Reducing inflammation during the shedding our our endometrium allows for a decrease in exhaustion and pain!
Omega 3’s are a great source of unsaturated fat. During luteal phases, it’s beneficial to take Omega’s because they contribute to the reduction of prostaglandin response. This in turn reduces inflammation as well and allows us to have a more pleasant flo!
Baby aspirin, unlike other NSAIDs actually works to reduce the enzyme cyclooxygenase. While other over the counter meds are masking the pain, aspirin is reducing in the immediate and long-term span of our bleed! With OTC medications upsetting our digestion and taxing our liver, the less we have to take and the more effective the dose, the better!
The recommended dose for each is as follows:
Magnesium: 250mg
Omega 3’s: 1g
Zinc: 45 mg
Aspirin: 81mg
Take these supplements before bed 5-7 days out from your bleed and enjoy a much easier flo! This process yields results within the first cycle but gets much better by the second and third so stick with it!
