Let’s start with what causes cramps? Menstrual cramps are triggered by hormone-like substances called prostaglandins. Prostaglandins are lipid autacoids derived from arachidonic acid [AA], both of which are a necessary part of the body’s inflammatory response, both in promotion and resolution of inflammation. It is hypothesized that the higher your level of prostaglandins, the more severe your cramps, we call this dysmenorrhea. A certain level of pain during your period is normal and expected, it is possible to relieve most of this pain through a healthy diet and lifestyle, and without the use of pharmaceuticals.

Prostaglandins stimulate the contraction of blood vessels leading to the shedding of your uterine lining, they are also responsible for inducing labor, and for period poops. This is because they stimulate uterine muscle contraction in order to remove the endometrium, but that also affects your bowels, because many of the muscles are shared. So period cramps are essentially muscle cramps.

Nutritionally, there is a lot you can do to have easier, less painful, or even pain-free periods. None of these include taking NSAIDs [Nonsteroidal anti-inflammatory drug; i.e. ibuprofen], or other over the counter pain relievers, which I don’t recommend, except in rare, extreme cases. Why? Because while they might fight inflammation and pain in the short run, they end up causing and contributing to it, and worse in the long run, especially if you have gut sensitivities.

First, you can up your intake of Vitamins A, B6, C, D3, E, and K2, as well as magnesium paired with vitamin B6, and in some cases, iron [if you struggle maintaining your levels]. You can also take bromelain, and papaya enzymes, eat balanced omega 3’s and omega 6’s [1:3 ratio], get plenty of sleep, adequate exercise, drink water consistently, and manage your stress. Manganese and calcium are also currently being studied for menstrual pain relief. It will take your body a minimum of 2 months to acclimate to these positive changes before seeing steady improvements, so be patient. In the meantime, that’s what bromelain, heating pads, papaya enzymes, and chocolate are for.

To be clear, I’m not recommending the use of any supplements, except bromelain and papaya enzymes, everything else on this list is best if found in whole foods in your diet. This is much easier to do than you might think, as most of these things are found in delicious foods, that you’ll probably crave anyways.

For example, your entire list of vitamins can be found in whole fat cheeses, cream, butter, eggs, animal fats, liver pate, or other organ meats, and fish, or seafood. So eat those oysters you’ve been craving, or the shrimp, or salmon that sounds delicious with a hollandaise sauce, have cheese, pate, and sourdough bread with butter, eat dark chocolate, and whole fat ice cream [straus is the only brand i’ve found without god-awful additives, and unnecessary industrialized seed oils]. Put whole fat cream in your coffee! Eat the fatty cuts of meat, drink bone broth, or cook your grains, beans, or legumes in it. Eat like a queen as often as you can!

Hot tip! Regeneratively raised butter and properly prepared bread are the perfect balance of omega 3 to omega 6. So eat toast and butter for the first day of your period, throw an egg on there, go crazy!

Now for the details:

Our first supplement is Bromelain. Bromelain is an enzyme that aides in digestion and is also a natural painkiller. It’s found in papaya and pineapple, and it helps to break down proteins, and might also be used to help treat osteoarthritis, or relieve sinusitis. Bromelain also reduces inflammation which may be one reason why it is so effective at relieving cramps. Research is currently being done to determine whether it reduces certain compounds associated with cancer inflammation or tumor growth, in preliminary cell and animal studies the results are positive.

Personally, I use bromelain in combination with papaya enzymes for a natural menstrual pain relief, which for me is much more effective than ibuprofen or midol as long as i take it consistently every 4-6 hours. I usually begin taking it the day before I start, and continue until day 2 or 3, or until I can comfortably exist without pains. It works like a charm and I would recommend it to anyone with 5 stars. It also works for non-menstrual pain, though which types have not been specifically studied. Whenever I experience pain related to my gut or digestion I this is my go-to. I haven’t had success with bromelain for migraines, or back pains, unless directly related to my shark week [menstruation].

Another great way to relieve menstrual cramps is magnesium. A number of studies have confirmed that magnesium helps with period cramps, and possibly other muscular cramps. This is due to it’s relaxing effect on muscles. It has this effect by playing an active role in the transport of calcium and potassium ions across cell membranes, a crucial process in muscle contraction, as well as nerve impulse conduction and a regular heart rhythm.

Magnesium has been shown to be highly effective for relieving cramps when paired with vitamin b6 [found in fish, beef liver, and other organ meats]. This treatment requires consistency, and as with anything, I suggest beginning in your diet and supplementing only as necessary. What this looks like for me, personally, is eating green leafies, and cruciferous vegetables, paired with red meat, whole fat dairy, and occasionally seafood. On the days when I feel like I didn’t get enough through my diet I supplement with a magnesium tablet or CALM drink, and a vitamin b6 tablet.

Next up is Vitamin C. Again, I try to get mine from my diet, so including lots of citrus, berries, and tropical fruits. Vitamin C helps in a few ways, for one thing, you may have noticed that your immune system crashes just before the onset of your bleeding. During your natural cycle, your immune system will be suppressed during ovulation, to allow sperm to enter, and during menstruation while your body is shedding your uterine lining. This has to do with hormone fluctuations.

Sex! Masturbation! Orgasms! Specifically, orgasms help to relieve menstrual cramps due to the contracting and releasing of uterine muscles. Also, when we orgasm from sex, or masturbation, our bodies release endorphins, oxytocin, dopamine, testosterone, and prolactin. Endorphins are your bodies natural pain relievers, and dopamine and oxytocin help you feel good and relax, while testosterone, has been called the hormone of desire, it may help motivate you and give you stamina. Prolactin influences your mood and immune system. Beyond all of that sex and masturbation are wonderful distractions and usually a bit time consuming, with excellent side effects. 10/10 would recommend for anyone.

If you are concerned about period sex due to it’s messy nature, I highly recommend buying a large black towel or sheet and keeping it on hand for this experience, and then just jump in a hot shower immediately after, with or without your partner, and continue the relaxation. If blood frightens you, this is a great time to try sex with the lights off. Don’t worry about the mess, think of it as extra, free, organic lube! Period sex often feels great, but listen to your body and don’t be concerned if you notice that you are less sensitive during this time; that’s also perfectly natural and can just be used as an opportunity to play with different sensations and pressures, or maybe introduce a sex toy for added sensation. It’s perfectly safe for a partner to go down on you during your period. It’s a very personal choice, and if it doesn’t bother either of you, then there’s no harm. If it does bother either of you, opt for different methods.

To summarize, relieving period cramps nutritionally begins long before you begin bleeding, and continues throughout. Magnesium [especially magnesium + vitamin b6, paired], vitamins A-E, and balanced intake of omega 3’s and omega 6’s [meaning a 1:3 ratio], and orgasms are all very important. Equally important are the foods to avoid or limit.

It’s necessary to avoid or eliminate things like alcohol, refined sugars, refined carbs, and really, refined or processed anything, as well as industrial seed, nut, and vegetable oils, which is a topic for it’s own post. It’s important to avoid caffeine, especially if it’s found in highly processed, sugary coffee-like drinks or energy drinks. Try black coffee, or green tea, or coffee with heavy cream, or bulletproof instead. Avoiding high sodium foods is a good idea, merely because high sodium usually equates to highly processed, but there is no reason to avoid salt. Salt only contributes to water retention and bloating if you are not drinking adequate water, and if you follow these guidelines, bloating should be a thing of the past anyways.

I hope this helps you as much as it has helped me.

Resources:

1. Sex for Cramps: https://www.healthline.com/health/womens-health/sex-during-periods#benefits

2. Cramp Relief: https://www.healthline.com/health/severe-menstrual-cramps#relief-tips

3. Masturbation for cramps: https://www.healthline.com/health/healthy-sex/masturbation-effects-on-brain#focus-and-concentration

4. Bromelain: https://www.medicalnewstoday.com/articles/323783.php#benefits

5. Magnesium for cramps: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

6. Prostaglandins: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3081099/

7. Prostaglandins II: https://drbrighten.com/how-prostaglandins-cause-painful-periods-what-to-do-about-it/

8. Vitamin c for menstruation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2479725/pdf/ulstermedj00184-0081.pdf

9. Vitamin Bioavailability: https://academic.oup.com/jn/article/131/4/1349S/4686865