Recipes To Treat Menstrual Cramps

More than half of young women’s monthly periods come with pain. In one study, 20 percent of female college students had cramps that were severe enough to cause them to miss class. Doctors aren’t exactly sure what causes cramps. A prominent theory is that the pain has to do with rising levels of inflammatory chemicals in the uterus. These chemicals cause the uterus to contract and the local blood vessels to constrict, thus diminishing blood flow. These chemicals tend to rise in all women during the latter half of the cycle. But some research shows that these levels are higher in women who experience more pain.

Other causes of discomfort include endometriosis (a condition in which uterine lining tissue grows in other areas of the body), uterine fibroids (benign tumors), and pelvic infections. The good news is that monthly cramps usually diminish with age. That’s cold comfort if you’re doubled over in pain now. But there are some therapies and recipes for relief. Natural therapies can help reduce cramps, but work best if started before the pain begins or right at the start of mild symptoms. Once pain becomes severe, it’s often better to take an over-the-counter or prescription pain reliever.

Recipes To Treat Menstrual Cramps

Warm Monthly Relief 
2 cups (480 g) Epsom salts 5 to 10 drops peppermint essential oil
Preparation and use:
As you run a warm bath, mix in the Epsom salts until they dissolve. Swish in peppermint drops. Soak.
Yield: 1 soothing soak
How it works:
Heat increases blood flow and relaxes muscles (and the uterus is a mainly made of smooth muscle). One of the theoretic problems with cramps is vasoconstriction (constricted arteries). Increased circulation might also help flush out inflammatory chemicals. Years of tradition and, now, scientific papers do show that heat works and can be as effective as overthe- counter pain relievers. Epsom salts are magnesium sulfate, and magnesium helps muscles relax. Peppermint relaxes intestinal smooth muscle. Scientists have yet to examine its effects on uterine muscle.

Castor Oil Pack
2 cups (475 ml) hot water (or enough to fill a hot water bottle) ½ cup (120 ml) castor oil 2 to 3 drops lavender or peppermint essential oil
Preparation and use:
Heat the water to your desired temperature and pour into a hot water bottle. In a large bowl, mix the castor oil and lavender or peppermint oil. Fold a piece of flannel or woolen cloth into two or three layers. Dip the folded cloth into castor oil mixture. Lie down and apply the soaked cloth to your abdomen. Cover with a sheet of plastic wrap or a plastic bag laid flat. Place the hot water bottle on top of the plastic. Lay the large towel over the hot water bottle and tuck it under each side of your body to hold in warmth. Keep the pack in place for at least 30 minutes. Repeat daily, as long as cramps persist.
Yield: 1 application
How it works:
Castor oil has been known to relax the uterine muscles involved in cramping. Lavender relaxes smooth muscles and mental tension. Peppermint relaxes smooth muscle and acts as an analgesic.

Sweet Spice Tea
2 cups (475 ml) water 2 teaspoons (4 g) aniseeds 1 teaspoon (2 g) celery seeds 1 tablespoon (2 g) dried peppermint leaves ¼ teaspoon saffron Honey or stevia (optional)
Preparation and use:
Boil the water. Place the aniseeds, celery seeds, peppermint, and saffron in a teapot or bowl. Pour in the boiling water. Let steep for 15 to 20 minutes. Strain. Sweeten to taste, if desired.
Yield: 2 servings
How it works:
One study found that when women with a history of menstrual cramps took a special, concentrated extract of saffron, celery seeds, and aniseeds three times a day, their severe discomfort diminished in intensity and duration. Peppermint is included in this recipe for its muscle-relaxing qualities. Note: The spice saffron is made from dried stigmas (threadlike female parts of the flower) of a species of crocus (Crocus sativus). One gram costs about fifteen dollars.

Tea for Ginger Tummies
This general soother works especially well for menstrual cramps. 2 cups (475 ml) water 2 teaspoons (5 g) grated fresh ginger 1 tablespoon (20 g) honey
Preparation and use:
Boil the water. Place the ginger in a teapot. Add the boiling water and allow the ginger to steep for 15 minutes. Stir in the honey. Sip.
Yield: 1 serving
How it works:
Ginger reduces pain and in- flammation. One study found that a special ginger extract taken four times a day eased pain as effectively as ibuprofen.

Omega Time
In one study, Danish women who regularly ate fish had milder menstrual symptoms. 1 tablespoon (15 ml) olive oil ¼ teaspoon dried ginger, or 1 teaspoon (3 g) grated fresh 2 salmon steaks Salt and freshly ground black pepper Pinch of curry powder Lemon slices, for garnish
Preparation and use:
Mix the olive oil and ginger. Set the oven to broil, and place the fish on a broiler pan. Mix the olive oil and ginger. Baste the salmon on both sides with the oil mixture. Season with salt and pepper on both sides. Broil until the fish is opaque, 4 to 5 minutes for each side. Add a final pinch of pepper and the curry powder. Garnish with lemon slices.
Yield: 2 servings
How it works:
Salmon is rich in omega-3s. These anti-inflammatory fatty acids that counter the small chemicals that cause uterine cramps. An Italian study found that young women who consumed more fish, fruit, and eggs (and less wine) were less likely to have cramps. Ginger and curry powder have anti-inflammatory properties.

Olive-Topia Tapenade
¼ cup (25 g) pitted black olives, chopped finely 1½ teaspoons (5 g) minced fresh garlic Olive oil Pinch of sea salt Small loaf of crusty French bread
Preparation and use:
Preheat the oven to 350°F (180°C, or gas mark 4). Combine the chopped olives and garlic in a small bowl and mix fully. Drizzle with enough olive oil to bind the mixture. Stir in a pinch of sea salt. Cut the bread in 1-inch (2.5 cm) slices. Spread with the tapenade and briefly heat in the oven until just warm. Savor!
Yield: 4 servings
How it works:
Black olives are rich in vitamin E. Two studies have shown diminution of menstrual pain with supplements containing 400 to 500 IU of the vitamin a day.

Lifestyle Tip
Generally improving your health can go a long way to relieving cramps. Research supports the following practices:
• Give up cigarettes and stay away from other people’s smoke; smoke inhalers have more severe monthly cramps.
• Drink only in moderation and reduce your alcohol intake or abstain during the days before your period.
• Maintain a healthy weight (being overweight or underweight increases the odds of painful periods).
• Exercise regularly.
• Manage stress and try to stay calm de - spite discomfort. Biofeedback and working with a therapist can help.
• Don’t skip meals. Studies indicate that teens who skip meals or diet are more likely to develop monthly cramping when their periods begin.
• Reduce your intake of high-fat dairy, meat, pork, and poultry. meanwhile, increase intake of fruits, vegetables, whole grains, and fish.
• Practice good posture and avoid constricting clothing.
• Stay regular. Constipation can aggravate pelvic discomfort.

When simple doesn’t Work
Try ibuprofen or naproxen and take as directed. Going a step further, you may also want to try acupuncture or chiropractic manipulation. Studies suggest that both treatments can reduce menstrual pain.

When to call the doctor 
Any time you experience severe pain, you should see your doctor. It’s also a good idea to make an appointment if cramping is new for you. In that case, you want to find out if there’s an underlying, treatable cause, such as endometriosis, fibroids, ovarian cysts or tumors, or infection. Bladder infection could generate pain in the same region as the uterus, though it’s usually also accompanied by frequent, urgent, painful urination. Pelvic inflammatory disease (PID) is a serious, treatable infection of the uterus and fallopian tubes. Signs and symptoms of PID include lower abdominal pain with or without intercourse, foul-smelling vaginal discharge, irregular menstrual bleeding, and fever. If you have any doubts about the cause of pelvic pain, call your doctor’s of- fice.