Natural Cures Recommendations
Increase
consume of omega-3 oils from fish (salmon, tuna,
halibut, sardines) Recent research suggests fish oil (omega-3) may help
relieve cramps.
Increase
whole grains, fruits, and vegetables Increase,
herring, fruits, vegetables, and whole grains.
Reduce foods that may contribute to an excess of the
prostaglandins that cause uterine contractions such as dairy products, beef,
pork, lamb, poultry, eggs, deep-fried foods, and trans fats found in potato
chips, french fries, and partially hydrogenated packaged foods.
Stress reduction may help to relax the pelvic and
low back muscles area that can worsen cramps
Good posture and
spinal alignment may decrease the tendency toward menstrual cramps because they promote
proper circulation and nerve stimulation to the pelvic organs.
Maintain a
healthy weight because being underweight has
also been shown to be an independent risk factor for dysmenorrhea.
Avoid smoking because it has been
found to worsen cramps.
An increase in exercise may improve blood flow to the
uterus and create an optimal pelvic musculature that will tend to reduce the
incidence of menstrual discomfort. Do these
exercises twice a day for 10 consecutive days before menses.
- Exercise
1 Stand
at a right angle to the wall with left elbow on the wall on a level with the
left shoulder. Keep knees slightly flexed and then move left hip until it
touches wall. Return to original position.
Repeat 10 times. Repeat sequence with the other side.
- Exercise
2 Stand
facing the wall with both elbows on wall on a level with shoulders. Do not move elbows or feet, keepe knees
slightly flexed and move slowly pelvis away from wall and then toward it until
pelvis touches the wall. Return to original position. Repeat 10 times.
- Exercise
3 Stand
with feet a few inches apart and arms raised to the side at shoulder level. Keepe
knees slightly flexed and twist slowly trunk to the right and bend forward,
attempting to touch the right ankle with the left hand. Return to original
position. Repeat sequence in the opposite site. Repeat 10 times.
