Get painful cramps during your period? Breathing in the scent of fragrant oils the week before your period can ease the discomfort, reveals a study reported in the Journal of Alternative and Complementary Medicine.

In the study, women with severe menstrual cramps were divided into three groups; during the week before their period, one group received a daily 15-minute abdominal massage with a blend of fragrant essential oils (lavender, clary sage and rose) in an almond oil base, another group got the same massages with just the almond oil, and the last group received no massage or fragrances. Once their periods began, those in the aromatherapy group reported experiencing the least discomfort. In fact, they had 50% less cramp pain than before the study began.

While this study didn’t examine how aromatherapy works, past research suggests that the oils used in this study lower anxiety and prompt relaxation, which may reduce stress hormones that aggravate inflammation and exacerbate menstrual cramp pain.

Want to try this cramp-buster yourself? Mix up the aromatherapy blend used in the study by adding two drops of lavender oil, one drop of clary sage oil, and one drop of rose oil to an almond oil base. Massage into your abdomen once a day for 15 minutes for a week before your period

[photo: hill.josh]

If you’ve read my book, 28 Days, or are a longtime fan of the Daily Hormone Horoscope, then you know by now that my favorite tip of all is an easy way to make menstrual cramps less severe or eliminate them altogether: Simply take one to three ibuprofen (such as Advil or Motrin) on the three days leading up to your period (Days 26, 27 and 28 in a 28-day cycle). Studies show that ibuprofen blocks the buildup of prostaglandins—hormone-like chemicals that transmit pain signals to the brain. No prostaglandins=no period pain. All doctors know this, but with the short time we all have in their offices, a very few ever get around to mentioning this little cramp-quashing tip, which is why I repeat it pretty frequently. Now, all that said, this tip is totally useless if you forget to actually take the ibuprofen on the three days before your period. Wait until your period starts and it’s too late—prostaglandins have already built up and you’re stuck with painful cramps. Luckily, there’s an easy way to remind yourself to take the pain-busting ibuprofen on the days you need to: log onto memorari.us and schedule a text message, phone call, email or IM to be sent to you on the last three days of your cycle (you can guesstimate if you’re not sure). This reminder service is free and the adminstrators promise not to retain any of your private information.

Tip: Experiment with how many ibuprofen you need to eliminate your cramps. I need only one or two a day for this to work, but I have friends who need three. But, never exceed the recommended dosage on the label, since ibuprofen can lead to serious liver problems or stomach bleeding. And, if you’re not sure you can take ibuprofen, talk with your doctor first.

Natural alternative: Prefer to avoid medications? Try popping one gram (1000 mg.) of omega-3 supplements with EPA and DHA per day throughout your cycle. These healthy fatty acids block the production of prostaglandins and reduce inflammation that cause menstrual cramp pain. Since omega-3s have a blood thinning effect, avoid if you’re on a blood thinner or your doctor says you should avoid blood thinners.

In a recent study, PMS sufferers who popped 40 mg. of this herb daily during the second half of their cycle had 20% less breast tenderness, bloating, irritability and other premenstrual woes, reports The Journal of Alternative and Complementary Medicine. Credit goes to flavonoids in Ginkgo biloba that reduce inflammation, improve blood flow and reduce the stress hormone cortisol.

[photo: jam343]

If you suffer from uncomfortable menstrual cramps, you may be surprised to learn that there’s an easy way to prevent them: take one to three ibuprofen (such as Advil or Nuprin) daily on the three days leading up to your period. Research shows that ibuprofen—but not acetaminophen (Tylenol)—blocks the body’s production of prostaglandins, those pesky hormone-like chemicals that cause the pain of cramps. So, when you prevent the build-up of prostaglandins, you prevent period pain! I only need one to two ibuprofens on the three days before my period to prevent cramps, but I have friends who need to pop three a day for this to work. Experiment by starting with a low dose. But, of course, never exceed the recommended maximum daily dose, which is noted on the bottle.

Tip: Not sure exactly when your period is supposed to begin? Start keeping a journal to get better acquainted with your personal cycle. Till then, you can guesstimate.

[photo: hyperscholar]

A study in the Journal of Alternative and Complementary Medicine found that ginger was as effective as ibuprofen for relieving painful periods. “Ginger contains anti-inflammatory compounds and decreases painful spasms in the uterus,” explains Laurie Steelsmith, N.D., a licensed naturopathic physician and author of Natural Choices for Women’s Health. Using it is easy: Nibble a few pieces of crystallized ginger candy or brew ginger tea by steeping two tablespoons of fresh ginger root in water for 15 minutes, strain and enjoy with honey or lemon.

[photo: TheDeliciousLife]