Combatting Dysmenorrhea: Natural Prevention for Menstrual Pain Relief

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Dysmenorrhea, commonly known as painful periods, affects many women worldwide. Symptoms include:

• Severe lower abdominal cramps
• Back pain
• Nausea
• Headaches
• Fatigue

This condition is often triggered by prostaglandin release during menstruation. Prostaglandins are hormone-like substances produced by the body's tissues, including the uterus. During the menstrual cycle, the uterine lining sheds, releasing prostaglandins, which trigger the uterine muscles to contract and expel the lining. However, in cases of dysmenorrhea, excessive amounts of prostaglandins lead to increased and more forceful uterine contractions.

Elevated levels of prostaglandins cause intense, painful cramping due to their ability to induce inflammation and muscle contractions in the uterus. Additionally, these prostaglandins can constrict blood vessels, limiting blood flow to the uterine muscles and resulting in oxygen deprivation, intensifying the pain.

If you are struggling with painful periods, I recommend testing your:

• Vitamin E
• Vitamin D
• Melatonin (can be tested with a DUTCH test which can provide more insights in terms of your cortisol curve that directly impacts melatonin synthesis, or simply by paying attention to your sleep quality - learn more about sleep quality here)

Vitamin E and hormonal imbalances (e.g., Vitamin D, Melatonin) can trigger dysmenorrhea. Prioritizing natural hormone synthesis over supplementation is key. We can optimize Vitamin D through UVB exposure without SPF, and melatonin by blocking all blue/artificial light after sunset. I recommend using the Circadian App to find out when UVB is present in your area based on the season and location. 

Three effective natural remedies to prevent menstrual pain:

1. Vitamin E
   
   • 400-500 IU taken with meals from two days before to three days after the onset of menstruation for four months
   • Full spectrum Vitamin E supplements:
     • Vitamin E Antidote (code PAOLA)
     • Ultimate-E (Fullscript 20% off)
2. Ginger
   • 1000mg daily for 4 months with meals 
   • Alternatively, 500mg 3-4 times a day, with meals from two days before to three days after the onset of menstruation for four months
   • Ginger supplements;
     • Ginger extract (Fullscript 20% off)
3. Bromelain
   • 1000 mg once or twice daily, between meals, from one day before to three days after the onset of menstruation
   • Alternatively, only supplement on those painful days
   • Bromelain supplements:
     • Bromelain (Fullscript 20% off)

Some women find relief with one therapy while others may need a combination of two or all three of these natural agents.  

Physical Manipulation: The Psoas Release

Lastly, we cannot improve dysmenorrhea if we are not improving circulation in the pelvis, uterus and ovaries. The psoas muscle plays a crucial role in the body's core stability, posture, and movement. When the psoas is overly tight or constricted, it can lead to compression of the surrounding blood vessels, impeding circulation. In the context of dysmenorrhea, a tense psoas can exacerbate discomfort by disrupting blood flow to the pelvic area, intensifying menstrual pain and cramping. Releasing the psoas through stretching, massage, or specific exercises can potentially alleviate this issue by reducing the muscle tension and enhancing blood circulation in the pelvic region. This may help ease the severity of dysmenorrhea symptoms and provide relief during menstruation.

I recommend the following instructional video to help release the psoas muscle: The Best Psoas Release