Dysmenorrhea, more commonly known as menstrual cramps, are cramping pains in the lower abdomen, experienced by most women just before or during their monthly periods. The prostaglandin hormone is mainly responsible for the menstrual cramps and inflammation during a woman’s period, but is also caused by endometriosis, uterine fibroids, pelvic inflammatory disease (PID), cervical stenosis, and adenomyosis.

 Ginger has been effective in relieving inflammation and pain, and it can help alleviate the pain associated with menstrual cramps. Ginger also is used for nausea and an upset stomach, symptoms that sometimes accompany menstruation. The University of Maryland Medical Center recommends taking ginger two to three times a day while you are experiencing menstrual cramps.

Ginger

Ginger lowers pain levels causing prostaglandins and soothes menstrual cramps and calms the stomach.

Methods:

• Eat ginger raw or cooked the form of ginger ale, cookies, snacks, or candies.
• Boil slices of ginger, honey, and a pinch of salt for 4 – 6 minutes and drink twice daily.
• Steep ½ teaspoon of ginger (either dried powder or grated) in a cup of boiling water for 3 – 5 minutes and drink three times daily for best results.

Diet

Poor nutrition can lead to deficiencies which will worsen menstruation symptoms. Include essential vitamins and nutrients in your diet to rid cramps.

• Drink as much water as possible to prevent painful bloating during menstruation.  Drink warm or hot water will increase blood flow to the skin and relax cramped muscles.
• Eat water-based food or fruits such as celery, watermelon, cucumber, berries, and lettuce to increase hydration and get relief from cramps.
• Eat foods containing calcium such as milk, other dairy products, sesame seeds, almonds, and leafy green vegetables to reduce muscle cramping during menstruation.
• Eat foods containing vitamin B, especially vitamin B6, such as brown rice to reduce bloating.
• Eat foods containing vitamin E such as olive oil and broccoli for relief from menstrual cramps.
• Eat foods rich in magnesium such as walnuts, almonds, and pumpkin seeds to absorb calcium and ease cramps.
• Eat foods rich in iron such as chicken, fish, and green leafy vegetables to replace the iron lost during menstruation.
• Avoid fatty foods, alcohols, chocolates, carbonated beverages during your menstrual cramps. They cause bloating and water retention, making cramps worse.
• Avoid coffee and other caffeinated products. Instead, eat soothing ginger, mint teas, or hot water with lemon.
• Eat yogurt and banana to soothe cramps.
• Flax seeds reduce prostaglandin production (responsible for menstrual pain or cramps) in the body due to its herbal properties. Consume 2 tablespoons of flaxseeds daily for best results.
• Swallow 2 teaspoons of apple cider vinegar (ACV) after each meal.

Tips:

 

1. Relax and listen to soothing music, read a book, or engage yourself in any interesting activity as anxiety and stress will make cramps worse.
2. Women who stay warm will be less prone to menstrual cramps.
3. Take vitamin D regularly to help cure menstrual cramps.
4. Apply a few teaspoons of warm olive oil to the stomach and leave for 15 – 20 minutes.
5. Take a mineral bath to get relief from cramps. Add a cup of sea salt and a cup of baking soda to water. Soak for 15 – 20 minutes to relax muscles.
6. Acupuncture, a traditional Chinese treatment of sticking the skin with small needles to stimulate certain pressure points, effectively relieves menstrual cramps

Important Note:

Make sure you're getting enough vitamin D

Prevention is always better than the cure, which is why making sure your body has enough vitamin D is important in preventing menstrual cramps. A study found that high doses of vitamin D3 led to a significant decrease in menstrual cramps. "40 Italian women were split into two groups: one receiving a single oral dose of 300,000 IUs of vitamin D3 and the other getting a placebo five days before the expected start of their menstrual periods." Their pain scored dropped by 41 percent, while those in the placebo group saw no change in their pain scale.

Also Read  health and powerful medicinal properties of ginger

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Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties

Ginger is a flowering plant that originated from China.

It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal.

The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.

Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.

Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.

1. Ginger Powder May Significantly Reduce Menstrual Pain

Menstrual pain (dysmenorrhea) refers to pain felt during a woman’s menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain.

In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period.

Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.

2. Ginger Contains a Substance That May Help Prevent Cancer

Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.

Ginger extract has been studied as an alternative treatment for several forms of cancer.

The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger.

In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon.

However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings.

There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.

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3. Ginger May Improve Brain Function and Protect Against Alzheimer’s Disease

Oxidative stress and chronic inflammation can accelerate the aging process.

They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.

Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain.

There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory.

There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function.

4. The Active Ingredient in Ginger Can Help Fight Infections

" Gingerol,  is the active constituent of fresh ginger. Chemically, gingerol is a relative of capsaicin and piperine, the compounds which give chilli peppers and black pepper their respective spicyness It is normally found as a pungent yellow oil, but also can form a low-melting crystalline solid."

Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.

In fact, ginger extract can inhibit the growth of many different types of bacteria .

It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis.

Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.

5. Ginger May Lower Cholesterol Levels

High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease.

The foods you eat can have a strong influence on LDL levels.

In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers.

This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin.

Both studies also showed reductions in total cholesterol and blood triglycerides.

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6. Ginger Can Help Treat Chronic Indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.

It is believed that delayed emptying of the stomach is a major driver of indigestion.

Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition.

After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes.

In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50%.

7. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors

This area of research is relatively new, but ginger may have powerful anti-diabetic properties.

In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%.

It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.

There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.

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8. Ginger May Reduce Muscle Pain and Soreness

Ginger has been shown to be effective against exercise-induced muscle pain.

In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises.

Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain .

These effects are believed to be mediated by the anti-inflammatory properties.

Important Note:  

Ginger is among the healthiest (and most delicious) spices on the planet.

It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.

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