Few women look forward to “that time of the month” especially if they suffer from painful menstrual cramps. While some women are fortunate enough to experience very little pain during the five days of menstruation, others experience discomfort that forces them to stay home from school or work. Although medications such as nonsteroidal anti-inflammatory drugs like Advil can offer relief, these medications are sometimes difficult to tolerate due to their effect on the gastrointestinal tract. Are there natural remedies for menstrual cramps that really work?

What causes painful menstrual cramp to occur in the first place? It’s believed that menstrual cramps are caused by the action of a particular type of prostaglandin produced by the body. These prostaglandins stimulate the uterus to contract producing the sensation of pain you know of as cramps. Menstrual cramps tend to be more common in women who are young and those who haven’t had children. Some studies have also shown an association between menstrual cramps and the presence of anxiety and depression.

If you suffer from painful menstrual cramps, you may have already tried a number of home remedies with varying degrees of success. What are some natural remedies for cramps that have proven successful?

Make Healthy Lifestyle Changes

Two unhealthy lifestyle habits that have been shown to be associated with more severe menstrual cramps are smoking and the use of alcohol. Not only do smokers experience more intense menstrual cramps, but their cramps tend to last longer than those of non-smokers. Some studies have also shown that being inactive or overweight increases the risk of experiencing severe menstrual cramps, although this association has been inconsistent.

Reassess Your Diet

If you’re eating a high fat diet with lots of meat, you may be making your menstrual cramps worse. Studies have shown that a low fat, vegetarian diet can decrease the severity of menstrual cramps in most women. Animal based foods tend to increase the production of a type of prostaglandin that aggravates menstrual cramps. It can also be helpful to add more omega-3’s to your diet which helps to shift prostaglandin production to a form that promotes relaxation of the uterus rather than contraction. If you can’t eat fatty fish at least several times a week, try taking two grams of fish oil supplement to your diet. Check with your doctor first if you’re on a blood thinner or have a history of bleeding problems.

Add Thiamine

Studies have shown that adding supplemental thiamine to the diet can help some women experience less painful menstrual cramps. In one study, 100 mg. of thiamine given each day reduced the pain of menstrual cramp in Indian women. Thiamine can be found at most stores where vitamins are sold.
Vitamin E

A study published in the British Journal of Obstetrics and Gynecology showed that women given 200 mg. of vitamin E twice a day several days before and during their period had shorter and less severe menstrual cramps than those who didn’t receive this supplement. It’s thought that vitamin E may reduce the formation of prostaglandins that cause the uterus to contract.

If the above natural remedies for cramps fail to work, talk to your doctor. Prescription anti-inflammatory medications and even the birth control pill are sometimes used for severe cases of menstrual cramps that fail to respond to other measures. The good news? Menstrual cramps usually become less severe as you get older and after you have your first pregnancy.