Are cramps normal or common?
Let's start this one by saying, YES, it is certainly possible to have a pain-free, PMS-free period. We looked at in the last post the difference between, Normal and Common, and that although PMS and painful periods are common, they are not normal. I myself was always under the impression it was, but then came to realize, that that wasn't the case. Once you make changes into your routine, your body starts to come to balance, and the pain and PMS go away. It depends on many factors, and we will look at some very important aspects on 6 Ways to Have a Healthy, Happy, Hormonally Balanced Period and to Say Good-bye To Painkillers!!
#1. DO YOUR BLOOD WORK!
This may not sound like a way to improve periods, but it is in fact an important step in ruling out any deficiencies or imbalances. Many people rely on the word of their healthcare providers, to hear whether things Normal or Abnormal. But I encourage each individual to be aware and informed of their lab values, and what the trend is for them over the years. Your normal, may be someone else's abnormal based on the progression of values, and it is important to know what YOUR normal is. A few things to look for are:
Ferritin (Iron Stores)
Checking your Iron stores will let you know if you are deficient in the element that is responsible for hemoglobin to do its job properly, which is to carry oxygen to all parts of the body. This includes to the brain, eyes, uterus, hands and feet, scalp and tissues in the body. When iron stores are low, the circulating levels are also typically low and can cause symptoms of hair loss, cold extremities, irregular cycles, painful periods, acne, FATIGUE!, poor concentration especially in conversations, a sense of lethargy and easy bruising.
Lab Values:
Now "normal" medical ranges for Ferritin is very wide: 12-300ng/mL. This is where ND's differ. A healthy menstruating female is expected to have a Ferritin of at least between 60-80ng/mL. Keeping your ferritin in this range will make a huge difference in symptoms experienced. It is preferred to supplement with iron, increase iron sources in the diet, and eliminate any foods that prevent the absorption of iron until this range is reached. Many females have a much lower iron level, and because they are still within the medical normal range, they wait till it's quite late to take iron supplements.
A NOTE ON TAKING IRON SUPPLEMENTS
I have come across many individuals who have been taking iron supplements for years.. Why is it that the changes in iron levels are not seen as much in these patients? Now there are actually several factors to consider, which we will look at in another post, but for now the MOST COMMON reason for low levels of iron, not elevating is the inconsistency in supplementing.
A red blood cell life span is about 120 days or 4 months. This is the time from when a cell is produced and is expired. In order for you to effectively change your iron stores, it is imperative that you take the iron regularly for at least 4 months. In these four months, taking 11mg of elemental iron three times daily or 40 mg of carbonyl iron, once a day are some of the ways iron may be prescribed and recommended to use. Commonly prescribed forms by ND's include: Ferrous glycinate, Carbonyl Iron, Ferrous citrate typically with some B vitamins to aid in optimizing absorption.
TSH (Thyroid Stimulating Hormone)
TSH is crucial in healthy periods, pregnancy and menopause as well. This small gland calibrates in a small range, needing for the women to pay attention to the minor fluctuations in this hormone. Not only does TSH affect metabolism, weight gain/loss, it is intertwined with the female reproductive cycle affecting fertility.
Estrogen and TSH are interlinked. Elevated Estrogen in the body, can depress the function of the thyroid gland, leading to HYPO-thyroidism. Excess estrogen sources can be any xenoestrogen, coming from stress or conventional meat products injected with hormones. When the body is stressed, inactive Estrogen is freed to become active, and inhibits conversion of T4 to T3. This leads to accumulation of estrogenic effects seen with breast tenderness/cysts, moodiness, weight gain, water retention and other PMS symptoms. This is why it is important not to ignore signs of PMS and dismiss them as normal, when it is in fact a sign of imbalance.
Lab Values:
A healthy medical range is now 0.4-4mIU/L, however, ND's prefer to see the TSH within a range of 1-3mIU/L. Anything above a 3, is treated to prevent the development of hypothyroidism, as PREVENTION is the best cure. Leaving the values to increase, means that a life-long prescription of Synthroid is made, and ND's seek to avoid this by introducing many changes to reduce the TSH.
Something, very important, is also the anti-bodies (anti-thyroglobulin antibodies and the anti-microsomal antibodies) which indicate the presence of Autoimmune disorders. This is treated more rigorously by ND's and I am thrilled to say, that reversing the presence of Anti-bodies is indeed possible, depending on how soon the intervention occurs.
Vitamin B12
Now B12 is important for energy, and is a co-factor in many processes in the body. Low levels of this vitamin can be seen when the diet is poor, in the case of low stomach acid, when taking reflux medications, in people with Celiac disease or other malabsorption issues, diabetes and more. Low B12 is also an indication that other B vitamins essential for women's cycles may be low. Inadequate levels are rectified with dietary modifications, supplements and/or injections.
Lab Values:
The medical ranges for this nutrient fall with 200-1476pg/ml, and ND's like to see this value at minimum around 600pg/ml and up. B vitamins are water soluble which means if you have any excess in the body, there is good chance you'll be peeing it out, but you still don't want to take more than necessary. That goes for the other B vitamins as well, and if you are ever on a B complex, you will notice that the urine is more orange due to vitamin B2 (ribofalvin) and is not to be a concern if you are starting supplements for the first time.
Hormone Panel (estrogen, progesterone, FSH, LH, testosterone, DHEA-S)
Now I'm not going to go through each hormone, and may save that for another post, but essentially this is an important test to rule out conditions like PCOS, in which the LH:FSH ratio which should typically be 1:1, is greater. PCOS is further investigated with an ultrasound to reveal if there are actually any cysts visible on the ovaries. Symptoms such as irregular cycles, facial and abdominal hair growth, sensitivity to cold, painful periods are all some symptoms that are indications of PCOS as this is closely linked to elevated TSH levels. Fluctuations in Estrogen, can also affect the cycles, with common symptoms of PMS. Keeping an eye on these hormones if you have any symptoms is a good idea, even if its just a one time hormone check!
HbA1C
This is the 3 month average of your sugar levels. Why this is important is because fluctuating glucose levels may coincide with fluctuating levels of cortisol, the stress hormone and insulin, the regulator of sugar. Cravings for comfort foods is a good sign that there may be sugar dysregulation, and the intervention here is actually a simple one in theory, balanced eating. Incorporating protein with every meal is vital when we see sugar imbalance.
Lab Values:
The ideal medical range is between 4.0-6.0% where the rough fasting glucose falls between 3.8-6.1mmol/L, and this is also the same with ND's. keeping these levels mid-range helps to maintain a more balanced effect on the body. You can think of it like having a cup of coffee, which spikes insulin/cortisol, and then brings it back down to a low point (the crash) versus, having a steady low-caffeine tea which does not create great variation in these levels. Balancing out the cravings so that ultimately you are not overindulging is really helpful with this.
#2. START INCORPORATING SEED CYCLING
What is Seed Cycling??
Alternating seeds that mitigate the natural hormonal processes in the body, through lignans and other healthy oils.
Day 1 of your period - Day 14 of your cycle = PHASE 1
1 TBSP ground Flax seeds + 1 TBSP ground Pumpkin seeds
These are taken during the first half of the cycle in your smoothie, salad or meal
Keep them ground, refrigerated to prevent them going rancid
Day 15 of your cycle - Day 28, 29, 30 = PHASE 2
1 TBSP ground Sesame seeds + 1 TBSP ground Sunflower seeds
These are taken during the first half of the cycle in your smoothie, salad or meal
Keep them ground, refrigerated to prevent them going rancid
Note: Repeat this cycle 3 times, to see maximum benefit. But you will start noticing changes with the first cycle itself. For a detailed outline of this process, email info@naturopathmom.com.
#3. ADD SOME SIMPLE HERBS TO YOUR REGIMEN
Nettles: Nettles are a great herb to bring up the iron levels in the body naturally. It is also a detoxifying herb so taking this in tea form is beneficial for those with issues in their cycles. I generally recommend having this tea a week before your cycle and continue through your period. The longer you steep this tea, the darker it goes, and the more iron it contains. You can have this tea with Red Rasberry leaf as well, I typically combine the leaves in one cup. For more information here is the link to details on Nettles.
Red Rasberry Leaf: Red Raspberry Leaf is also referred to as a Uterine Tonic. This herb is directly involved with the muscles of the Uterus and is given to pregnant women in their third trimester. Having this as a tea, is also a wonderful idea if you have irregular cycles or painful periods.
Vitex: Chaste Tree Berry is a herb that is typically taken as an extract or tincture, to help regulate irregular periods. It's something that is more potent in balancing the Estrogen: Progesterone ratio, and can be a useful herb for females. Speak to your local ND about starting this herb.
#4. AVOID PAINKILLERS, ADD THE MAGIC TRIO
Okay let's start of by saying that this is not a work of Magic, but rather replenishing some basic anti-inflammatory and nutritive minerals that work together to alleviate menstrual cramping and PMS symptoms. It really does work, and I hope that the next time you want to reach for a pain killer, you reach for Magnesium instead. Incorporating these nutrients for a few consecutive cycles, will help get to a place where you won't have to take them any longer.
Vitamin B6- A vitamin
This vitamin is predominantly a co-factor or an assistant, to hundreds of enzymes in the body, and is researched in the connection to depression and low moods. B6 is important in regulating mood function and in the anti-inflammatory processes in the body and is a very helpful nutrient for PMS.
Magnesium - A mineral
Oh, what would I do without Magnesium?? My patients love this mineral, and truly has replaced pain killers for many who experience muscular pains including period pains, headaches, and back/leg aches. This mineral acts as a vasodilator which relaxes muscles and decreases pain. Unlike pain-killers which suppress the pain, but still have circulating levels of inflammatory markers in the bloods, Magnesium helps by affecting intracellular levels of pH and many people who experience muscular pains and even migraines are seen to be deficient in this nutrient.
Evening Primrose Oil- An anti-inflammatory oil
This oil, is high in the Omega 6 fatty acid, Gamma-Linoleic Acid (GLA), a naturally occurring anti-inflammatory. EPO is useful not only for PMS symptoms, acne, and painful periods, but also hot flashes and other hormonal disruptions in the women's cycles. This is easily accessible at many pharmacy's and health food stores.
#5. INCREASE ANTI-INFLAMMATORY FOODS
Pro-inflammatory foods such as sugars, caffeine, dairy, meats and certain vegetables like the Nightshade Family, contribute to pain symptoms. To figure out what each person's individual triggers are, it is recommended to eliminate the pro-inflammatory foods, increase the anti-inflammatory foods for a period of 4-6 weeks, then re-introduce the foods to see which ones affect you most. This process is also a period where the body gets to heal, guts is able to repair any leakages, and the body is better able to respond to the diet.
Some examples of anti-inflammatory foods are:
Root Vegetables (Squash, Pumpkin, Beets), papaya and all fruits except banana and citrus, lean white meats, wild fish, most nuts, herbal teas and legumes.
#6. DANCE WHILE BRUSHING YOUR TEETH!!
Now this is soo important!!! Movement!!! Getting the body to move, and assist in circulation and lymph flow can be fun. Whether it's through Yoga, Exercise or Dance, moving the body enables happy hormones to be released and decreases the likelihood of stress hormones to circulate!! This is in combination with the herbs and supplements is a definitely worth trying!!
Cheers to a Happy Period!
