FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Addressing a Root Cause of Menstrual Pain: Inflammation
Margo Gladding on
Menstrual pain, such as cramps, nausea, backache, headache, and digestive complaints can be a common experience for many women around the start of their period. These uncomfortable symptoms are most often caused by the release of inflammatory chemicals prior to and during menstruation. Higher levels of these inflammatory chemicals are associated with more severe symptoms. Addressing underlying inflammatory triggers and supplementing with specific nutrients can make a big impact on easing menstrual pain.
5 Effective Ways to Reduce Inflammation
1. Eat an Anti-Inflammatory Diet
An anti-inflammatory diet includes a lot of colorful fruits and vegetables, whole grains, nuts and seeds, legumes, as well as healthy fats and high-quality proteins. Eating fiber-rich foods (especially cruciferous vegetables) as well as fermented foods (sauerkraut, kimchi, miso, etc.) is very important, as it supports detoxification and elimination, as well as microbiome health. Aim for at least 8 servings of veggies and 2 servings of fruits daily. Limiting/avoiding sugar, processed white flour products, poor-quality oils, alcohol, and foods you are sensitive to, such as dairy, can also make a big difference in reducing inflammation.
2. Avoid Toxins / Endocrine Disruptors
Toxins in our air, water, food, homes, and everyday products that we use, are believed to be a significant driver of countless health problems. Chemical contaminants, also known as hormone disruptors, can cause major hormonal imbalances by inducing, inhibiting, mimicking, or blocking hormones. Limiting your exposure to hormone disruptors can have an enormous impact on your health. Even small changes can help to reduce your daily toxin exposure.
3. Support Gut Health
The GI system plays a central role in health and well-being. Factors such as stress, toxins, nutritional deficiencies, medications, and food choices can harm the lining of the gut. When the gut lining becomes more permeable (“leaky”), uncomfortable GI symptoms can occur and result in systemic inflammation. A healthy gut lining in addition to a diverse and rich microbiome are essential to health.
4. Prioritize Sleep and Stress Reduction
Sleep loss and stress can trigger inflammation, negatively impact hormone balance, and increase your risk of chronic diseases. Managing stress is not only helpful for promoting healthy sleep, but also very helpful for reducing inflammation.
5. Supplement
Omega-3 essential fatty acids, magnesium, and vitamin D3 have been shown to play very important roles in controlling inflammation. In addition to eating a healthy diet, taking the following supplements can help to ensure that you are getting optimal daily amounts.
- Omega-3 Essential Fatty Acids – Eating cold water fish (salmon, mackerel, herring, tuna, halibut) one to two times per week and taking a high-quality fish oil supplement daily, such as Pathway Super Omega-3, is recommended to help reduce the production of anti-inflammatory chemicals in the body. Taking two to four softgels per day (providing 1000-2000 mg) of EPA/DHA is recommended.
- Magnesium – Magnesium is an important mineral that many people are deficient in. It has been shown to help with back pain and lower abdominal pain during the menstrual cycle. Magnesium plays a role in relaxing skeletal and smooth muscles. I recommend taking 400 mg of magnesium glycinate daily.
- Vitamin D3 – Vitamin D plays an important role in regulating the production of inflammatory chemicals in the body. Studies show that having an optimal level of vitamin D levels can help to improve menstrual pain. Ask your doctor about having your vitamin D level checked. Many experts recommend having a vitamin D blood level between 50-70 ng/ml, which often means taking 2000-4000 IU of supplemental vitamin D3.
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.