Restructuring diet to relieve menstrual cramps

Dear Donovan,

I have terrible menstrual cramps. Sometimes the pain medications are of no help. I have heard that restructuring my diet could help provide some relief. Please help.

Menstrual pain or cramps (dysmenorrhoea) is considered the most common gynaecological condition that affects millions of women around the world. Research suggests that at least 68 per cent of all women have had menstrual cramps at some point in their lives. In addition, about 10 to 15 per cent of women have menstrual pain so severe that it can interfere with their work and other activities for one or more days on a monthly basis. Sometimes these menstrual pains are reduced after childbirth, but for many women they continue long after.

There are two types of dysmenorrhoea — primary and secondary. Primary dysmenorrhoea refers to menstrual pain or cramps that are not associated with any other medical condition. Secondary dysmenorrhoea is caused by an underlying disease or disorder; for example, endometriosis. In addition, an unusually narrow cervical cavity, lack of exercise, or even stress have all been associated with menstrual cramps.

From several studies it has become evident that chemicals called prostaglandins are a main part of the problem. These chemicals are made from small amounts of fat stored in the cell membrane. Prostaglandins promote inflammation, muscle contraction, blood vessel constriction, blood clotting and pain. Just before menstruation begins, the cells that form the uterus produce small amounts of prostaglandin. When the cells of the uterus are released during menstruation, the prostaglandins are also released with them. Prostaglandins will constrict the blood vessels in the uterus and cause the muscle layers of the uterus to contract, causing painful cramps. In addition, some of the prostaglandins enter the bloodstream and cause headaches, nausea and even diarrhoea. Research has shown that women with menstrual pain usually have higher amounts of prostaglandin produced by their endometrial cells.

Menstrual pain can be treated with non-steroid anti-inflammatory drugs. These usually reduce the production of prostaglandins. In addition, oral contraceptive pills have also been shown to reduce menstrual pain.

Several studies have shown that dietary changes may also be able to reduce menstrual pain. The menstrual cycle is basically controlled by two main hormones, oestrogen and progesterone. Each month, the amount of oestrogen and progesterone rises and falls in women of child-bearing age. When there is an increase in oestrogen levels, the uterine wall thickens, while when there is a decrease in oestrogen levels, menstruation occurs.

The amount of oestrogen in a woman’s body is constantly being adjusted. A low-fat, high-fibre diet can significantly reduce the oestrogen levels in the body. A high level of oestrogen in the body can lead to painful menses and even to cancer. Oestrogen is usually removed from the body by the liver and passes to the intestine by the bile duct. In the intestine the oestrogen is mopped up by fibre. A diet with a high proportion of animal products may not provide the fibre needed to clean up the oestrogen. In this case, waste oestrogen may pass back to the bloodstream and double the amount of oestrogen in the blood. High-fibre vegetables, vegetable juices, beans, fruits and whole grains help the body to eliminate oestrogen. On the other hand, it is best to avoid or reduce animal products, salad dressings, margarine, cooking oil, fatty foods, fries, pastries, etc.

A good diet will not only reduce menstrual cramps, but will also aid in weight loss and increase energy levels. In addition, drinking adequate amounts of fluid, especially water, is helpful in relieving menstrual cramps. Exercising and reducing stress could also be helpful.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.