Guest Author - Carolyn Chambers Clark, ARNP, EdD

What causes menstrual cramping?

Studies have suggested that disturbances in calcium regulation may underlie cramps as well as irritability, depression, anxiety, and headache characteristic of PMS.

What foods to eat to reduce cramps?

Base your meals on vegetables, fruits and whole grains. They contain significant amounts of calcium but lower amounts of phosphorus. Good food sources of calcium include collard leaves, salmon, sardines, shrimp, blackstrap molasses, sesame seeds, broccoli, green leafy vegetables, almonds, asparagus, cabbage, carob, dandelion greens, oats, prunes, turnip greens, and watercress.

What foods should you avoid to reduce cramps?

Avoid eating a high protein, high fat and/or high sugar diet. All affect calcium uptake. The average American diet of meat, refined grains and soft drinks (which are high in phosphorus) leads to increased excretion of calcium. Alcoholic beverages, coffee, junk foods, excess salt and/or white flour also leads to loss of calcium from the body.

What else can you do to promote calcium absorption?

* Eat foods high in magnesium

Calcium and magnesium work together to keep you cramp free. Good food sources of magnesium include: soybeans, beet greens, black-eyed peas, shrimp, salmon, and tofu.

*Eat foods high in lysine

The amino acid lysine is needed for calcium absorption. Good food sources of this amino acid are fish, lima beans, potatoes, soy products, cheese and eggs.

* Exercise

Heavy exercise hinders calcium uptake, but moderate exercise promotes it. Walking, light gardening or easy ballroom dancing are examples of moderate exercise.

*Avoid taking calcium with iron

Taking calcium with iron reduces the effect of both minerals.

*Avoid oxalic acid

Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans and cooked spinach) interferes with calcium absorption by binding with calcium in the intestines and producing insoluble salts that cannot be absorbed. A little of these foods won't hurt, just don't overindulge.

* Avoid taking calcium supplements in one huge daily dose

Your efforts to reduce cramping will be more effective if you divide your daily intake of calcium into 3 or 4 doses and take them with meals and prior to bed.

(Antacids such as Tums are not recommended as a source of calcium because they can neutralize stomach acid needed for calcium absorption.)

* Eat fewer dairy products

Dairy products block the absorption of magnesium and increase its urinary excretion. Since calcium and magnesium work in concert, you want to hold onto as much magnesium as you can.

* Eat fewer refined sugars, caffeine and alcohol in all forms.

Refined sugars, caffeine and alcoholic beverages also increase magnesium excretion.

* To relieve cramping, take warm sitz baths (sit in a bathtub in water that covers your pelvis) or use a hot water bottle.

Warmth increases blood flow to the pelvic region and can help relax tense muscles.

* Elevate your feet and use acupressure

Elevate your feet and put your hands on your inner thighs between your groin and knees. Press in with any finger toward your thigh bone.

Place your thumbs on the inside of the biggest part of your ankle bone and press in.

* Sit up and use acupressure

Put your palms on hip bone and let your fingers fall toward your groin, Press down gently with middle fingers.

Lean down and work up the back of your lower legs with your thumbs and index fingers, stopping to massage sore spots.

* Use rosemary in salads, soups, and cooking. It is good for cramps and helps calm you, too.

* Drink 8-10 glasses of water a day

Water relieves pain, and assists in bodily functions.


This article is for information purposes only. For treatment, consult your health care provider.