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.
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Question: if you need more than one, are you supposed to take them all at once, or space them out?
Good question — space them out throughout the day.
I can’t take ibuprofen or any anti-inflammatories and my cramps are bad…so bad. My naturopath started me on a high quality Omega 3 fish oil supplement along with a herbal tincture I take 3 days before my cycle (or at the first sign of PMS…which lately is 7-10 days prior to start date
). It’s a combination of Valerian Root, Crampbark and Capsella. Once the period starts I go heavy on straight Crampbark tincture for days 1 and 2 and sail through – more effective than Midol ever was!
Glad to hear your naturopath has helped you out so effectively, Tara! I’d like to suggest two more natural remedies for your cramp-busting toolkit: Research shows that a heating pad (electric or the self-adhesive type in the drugstore) and chamomile tea are both proven to relieve menstrual cramps. And, some research also suggests that cutting down on saturated fat 14 days prior to menstruation also reduces menstrual cramp pain.