The female monthly reproductive cycle consists of 4 hormonal phases (each lasting 4-12 days). A woman’s body has different jobs in each phase. Every month, an egg is matured and released allowing for a potential pregnancy. In the follicular phase (the week right after the bleed), the ovary is growing a follicle (which will grow into an egg). The next phase is ovulation in which the ovary releases the mature egg. The third phase is the luteal phase (more commonly known as the PMS week). In this phase, the body is thickening the uterine lining in anticipation of a pregnancy. If there is no embryo to implant, the lining sheds causing the 4th phase which is the monthly menstrual bleed.
Because the hormone levels are different for each phase, the body needs different nutrients in each week of the cycle to function optimally. Diet and other lifestyle habits (such as exercise, and social activities) should be altered based on the phase of the cycle to ensure the best performance with the least symptoms all month long.
Lower abdominal cramps can occur in both the luteal (PMS week) and menstrual (bleeding) phases of the monthly cycle. Sometimes the pain can radiate to the legs or back. These cramps can be caused by inflammation or hormone imbalance. Common remedies include taking pain medications and using a heating pad on the belly. Here are 5 ways to reduce your cramps naturally every month:
- Eat foods rich in omega-3 fatty acids
- This type of fatty acid is anti-inflammatory (the omega-6 fatty acids are inflammatory and can increase cramps)
- Use olive oil, avocado oil, or sesame oils instead of vegetable or canola oils
- Eat salmon, avocados, nuts, or seeds (pumpkin seeds, flaxseeds, sesame seeds)
- Get magnesium
- Eat dark leafy greens (spinach, kale, collard greens)
- Take a bath with Epsom salts (with magnesium)
- Take a magnesium supplement
- Eat a small piece of good quality dark chocolate (70% or more cacao)
- Vitamin E
- This vitamin is an antioxidant that calms inflammation
- Almonds, hazelnuts, and kiwis are a good source of vitamin E
- Avoid saturated fats
- Fried foods, processed foods, junk foods with trans-fats or saturated fats (read the labels)
- Omega-6 fatty acids increase inflammation in the abdomen which can lead to cramps
- Yoga
- Try triangle pose, or downward dog to calm cramps
If you have questions or would like to learn how to make your monthly hormone fluctuations work to your advantage instead of causing symptoms, please use the link below to book a FREE call with me and learn about my coaching programs.