Menstrual cramps and bloating are common symptoms experienced by many women during their menstrual cycle. These discomforts can significantly impact daily activities, prompting the search for effective and natural remedies. While over-the-counter medications are widely used, many prefer natural solutions due to their holistic approach and minimal side effects. This article explores various natural remedies for menstrual cramps and bloating.
Understanding Menstrual Cramps and Bloating
Menstrual Cramps
Menstrual cramps (primary dysmenorrhea) are highly prevalent, affecting between 17 and 80% of premenopausal women worldwide. Despite this, the pathophysiology of dysmenorrhea is not yet completely understood. (Bann, S. et al., 2022)
Dysmenorrhea, or painful menstruation is the most common gynecologic complaint among young adult females. It is mainly of two types primary and secondary. Dysmenorrhea in young adults is usually primary (functional) and is defined as cramping pain in the lower abdomen occurring just before or during menstruation. Secondary dysmenorrhea is dysmenorrhea which is associated with an existing pelvic pathology such as endometriosis which also includes menses pain. Although it is a normal physiological process, many adolescents hardly have any knowledge regarding normal and abnormal menstruation and do little to alleviate the symptoms. (Lin, P. Y. et al., 2014)
The cause of pain at the time of menses is believed to be due to the production of prostaglandins in the endometrium in an ovulatory cycle. It is one of the most important causes of absenteeism among adolescent girls as it affects their academic performance and also has a negative impact on quality of life. The International Association for the Study of Pain has estimated that at each menstrual period, approximately 10% -15% of dysmenorrheic women are not able to work for 1 to 3 days. Compared with normal women, women with primary dysmenorrhea tend to have an increased activity of the uterine muscles and increased uterine prostaglandins. The inflammatory response mediated by these prostaglandins and leukotrienes produces cramps and systemic symptoms such as nausea, vomiting, and bloating. The prostaglandin F2a, cyclooxygenase (COX) which is a metabolite of arachidonic acid, causes potent vasoconstriction and myometrial contractions, further causing ischemia and pain. (Prabhu, S. et al., 2019), (Yang, N. Y., & Kim, S. D. 2016).
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Bloating
Bloating during menstruation is often due to hormonal changes that cause the body to retain water and salt. This retention leads to swelling and a feeling of fullness or tightness in the abdomen. Diet, stress, and lack of exercise can exacerbate bloating.
A meaningful part of women suffers from premenstrual syndrome (PMS) characterized by behavioral and physiosomatic symptoms appearing during the luteal phase of the menstrual cycle and ameliorating after the onset of menses and including depression (mood swings, sensitivity to rejection, less interest, interference with hobbies and relationships), anxiety (hopelessness, anxious, insomnia, being overwhelmed), psychosomatic (concentration disturbances, lethargy, headache, muscle/joint pain, bloating) symptoms, and appetite and craving and breast tenderness and swelling. (Roomruangwong, C. et al., 2021), (
Natural Remedies for Menstrual Cramps
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Heat Therapy
Applying heat to the lower abdomen is the easiest way to control menstrual cramps. The heat helps relax the contracting muscles in the uterus. Alternatively, Place a heating pad over the lower part of the abdomen and lower back, or use a plastic bottle filled with hot water and apply the heat until the pain is reduced. (Begum, M. et al., 2016)
2. Herbal Teas
Herbal teas, such as chamomile, ginger, and peppermint, have been traditionally used to alleviate menstrual cramps. These teas contain anti-inflammatory and antispasmodic properties that can help reduce pain and relax the muscles.
German chamomile oil is best known for its ability to reduce inflammation. This oil is a deep blue in color due to the presence of azulene. It also has some pain-reducing effects, promotes calming of the nerves, and reduces anger, irritability, and depression which are very common symptoms during menstruation. (Begum, M. et al., 2016)
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Regular Exercise
Regular physical activity is very important for promoting the flow of qi in the body. A lack of exercise can increase the severity and duration of symptoms associated with dysmenorrhea. In addition to a regular physical exercise regimen, a good moving meditation can help balance emotions, reduce stress, strengthen the organs, and regulate menstruation. Regular exercise, including exercise right before and during your menstrual cycle, can and will help lessen the severity of menstrual cramping. Swimming can also lessen menstrual flow, and lessen cramps. (Begum, M. et al., 2016)
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Acupuncture
Acupressure and reflexology are alternative medicine techniques that are based on the theory of holistic self-healing using solely physical pressure. The pressure applied at specific points helps in increasing the flow of life energy through the meridians and clears the blockages. PMS or premenstrual syndrome is a batch of symptoms that are linked with the menstrual it can surely disrupt normal life of a woman for a few days. Acupressure therapy can be used to treat the symptoms of PMS quite successfully. Below listed some of the most important points ranging from various parts of the body that are useful for acupressure treatment of premenstrual syndrome. (Begum, M. et al., 2016)
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Dietary Adjustments
Adequate nutrition is very important and since Dysmenorrhea is an inflammatory state in the body, it is important to avoid foods that increase inflammation response. High glycemic foods are known to increase levels of inflammatory chemicals in the body, including PGF2. Therefore, food containing an antiinflammatory activity or an anti-inflammatory diet is important. Several studies have indicated that certain vitamins are very effective in reducing the severity of menstrual cramps. Following a healthy diet is very important at all times and not just during the menstrual cycle. However, healthy foods can help restore energy levels and reduce lethargy, tiredness, weakness, and fatigue. (Begum, M. et al., 2016)
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Natural Remedies for Bloating (Bachynski, M. 2024).
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Hydration
Drinking plenty of water helps flush out excess salt and reduce water retention, which can alleviate bloating. (Bachynski, M. 2024).
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Probiotics
Probiotics are beneficial bacteria that support gut health. Consuming probiotic-rich foods, such as yogurt and kefir, can help balance the gut microbiota and reduce bloating. (Bachynski, M. 2024).
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Fennel Seeds
Fennel seeds are known for their carminative properties, which help relieve gas and bloating. Chewing fennel seeds or drinking fennel tea can provide relief. (Bachynski, M. 2024).
4. Yoga and Stretching
Stretching exercises can improve digestion and reduce stress, and help alleviate bloating. Specific stretches, such as the child's pose and cat-cow stretch, are particularly beneficial. (Bachynski, M. 2024).
Conclusion
Menstrual cramps and bloating can be challenging to manage, but natural remedies offer a holistic and effective approach. Heat therapy, herbal teas, dietary adjustments, regular exercise, acupuncture, hydration, probiotics, peppermint oil, fennel seeds, and yoga are all viable options supported by recent research. By exploring these natural remedies, women can find relief and improve their overall menstrual health.
References
Yang, N. Y., & Kim, S. D. (2016). Effects of a yoga program on menstrual cramps and menstrual distress in undergraduate students with primary dysmenorrhea: a single-blind, randomized controlled trial. The Journal of Alternative and Complementary Medicine, 22(9), 732-738.
Bann, S., Goshtasebi, A., Shirin, S., & Prior, J. C. (2022). A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women. Scientific Reports, 12(1), 4738.
Prabhu, S., Nagrale, S., Shyam, A., & Sancheti, P. (2019). Effect of yogasanas on menstrual cramps in young adult females with primary dysmenorrhea. Int J Physiother Res, 7(4), 3129-3134.
Lin, P. Y., Tsai, Y. T., Lai, J. N., Yeh, C. H., & Fang, R. C. (2014). Bian zheng lun zhi as a complementary and alternative treatment for menstrual cramps in women with dysmenorrhea: a prospective clinical observation. Evidence‐Based Complementary and Alternative Medicine, 2014(1), 460386.
Roomruangwong, C., Sirivichayakul, S., Matsumoto, A. K., Michelin, A. P., de Oliveira Semeão, L., de Lima Pedrão, J. V., ... & Maes, M. (2021). Menstruation distress is strongly associated with hormone-immune-metabolic biomarkers. Journal of Psychosomatic Research, 142, 110355.
Begum, M., Das, S., & Sharma, H. K. (2016). Menstrual disorders: causes and natural remedies. J Pharm Chem Biol Sci, 4(2), 307-20.
Bachynski, M. (2024). Nature's Cure: Healing the Body with Herbal Remedies. eBookIt. com.
Larijani, B., Esfahani, M. M., Moghimi, M., Ardakani, M. R. S., Keshavarz, M., Kordafshari, G., ... & Zargaran, A. (2016). Prevention and treatment of flatulence from a traditional Persian medicine perspective. Iranian Red Crescent Medical Journal, 18(4).
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