Stop Doing This To Improve Cramps & Fertility
Ugh. Bloating. In a culture that glorifies the elusive flat stomach, this can be a source of constant frustration. Not to mention the discomfort and the constant pressure from having a belly that looks like you’re pregnant. Yeah, yoga pants quickly become the favorite.
Combined with cramps and cravings, bloating may be part of some very familiar PMS symptoms you experience in the days or week before the start of the next cycle month after month. Normally they die down towards the end of your menstrual bleed only to return again.
But those cramps!! If you are anything like me, you have probably found your formula for dealing. At least with the cramps. I remember a time when I could NOT survive without something for the pain. I figured out just how much to take and how often to take it, to make sure the pain never managed to surface. Because if it did?? Whew chile! I would not be caught dead without a stash of pills on the first day of my period. Sounds familiar? What I didn’t know, and what you might not know is that all that pill popping may be making your PMS symptoms, especially bloating, worse.
Cramping and bloating
Let’s first look at what is causing the pain in the first place. Menstrual pain and cramps come from inflammation centered around the uterus, cervix, and even fallopian tubes as your body sends signals to contract and release the endometrial lining. The problematic pain associated with cramps is caused by prostaglandins (PG). This is a type of hormone created in the reproductive tract. They are involved with the inflammatory process so they definitely show up when it’s time for your period to start. The issue is there are some helpful and not so helpful forms of PG so if you are experiences anything other than mild discomfort during your period, you probably have a few too many of the not so good PGs.
Which brings us back to the bloating. Although they may be our saving grace, pain pills could be adding to the discomfort of PMS and bloating. NSAIDS and acetaminophen have been clearly identified as a cause of digestive tract issues. NSAIDs, like Ibuprofen, are nonsteroidal anti-inflammatory steroids that help reduce pain by turning off the inflammatory response to reduce pain. Acetaminophen, like tylenol, also help manage pain but don’t affect the immune and inflammatory response. The side effects of these is that you may have increased things like reflux, poor digestion, and a disturbance to the delicate balance of your gut bacteria, dysbiosis, with repeated and continued use. They affect your whole body and don’t just target your reproductive organs that are causing you pain. If the balance is shifted the wrong way, the less beneficial organisms that are now more plentiful can create more gas and cause the bloating that just won’t go away.
The most common signs of gut dysbiosis:
Bloating
Chronic constipation
Gas
IBS
Loose stools
It should also be said that some changes in your poops and some belly fullness is normal due to changes in your estrogen and progesterone levels that affect how well you eliminate. For instance, the sudden drop in estrogen before your period can cause you to have looser stools, while the rise is progesterone post-ovulation can cause your bowels to constrict and cause constipation. This isn’t very problematic and is expected, but when it persists and is an issue all month long not just at certain points in your cycle, then it needs your attention as there may be something else going on beside normal hormone fluctuations.
Fertility. It’s kind of a big deal
But maybe you think dealing with bloating is better that dealing with the pain of cramps. If so, let me explain some of the more serious long-term effects of NSAID and acetaminophen use that you should consider. Even using ibuprofen for five days cans cause issues and most women use pain meds every month for days on end. This chronic use is not benign and alternatives should be considered. There is certainly an gut-fertility connection that should be considered. For example 90% of women with endometriosis suffer from digestive issues. Even one study showed that 79% of women who were diagnosed with IBS actually had endometriosis. So, the overlap and correlation between fertility and gut health is obvious and the bi-directionality of the two needs to be accepted.
Long term effects of NSAID
Liver health: your liver is responsible for metabolizing and neutralizing every drug you take. All the pain meds could be putting an added stain on the health and function of your liver, which is needed for hormone balance not to mention healthy digestion
Destruction of the gut lining: The lining of your gut is made up of a mucus layer that helps protect the actually tissue. Continued use of NSAIDs aggravate the gut environment so much that eventually the mucus layer becomes damages exposing the sensitive tissues underneath which can affect how well you absorb nutrients need for whole body health and fertility
Ulcers: a potential result of damage to the tissues of the digestive tract
Microbiome: there are a multitude of microorganisms that inhabit the gut, all living in a delicate balance in the environment there. The unexpected shifts that happen with NSAID use may prolong the disturbance between the good and the bad bacteria causing the unusual build of gas that we know as bloating
Fertility: healthy fertility is affected by every component of whole body health. Poor liver health affect fertility hormone production and balance. Damage to the gut lining affect the absorption of the ever important nutrients needed for womb health. The microbiome plays a key role in whole body function, including the reproductive and immune system. The continual disruption of the normal balance can affect your ability to get pregnant by interrupting implantation, or your ability to stay pregnant by increasing miscarriage risk.
Natural support
So what’s the solution? What if you could help reduce your menstrual pain and cramping without adding to your own problems. Here are a few natural solutions that can help reduce cramping and menstrual pain without causing more side effects.
Essential fatty acids: fats are one of three top nutrients needed in every healthy diet (the other two are protein and carbohydrates). The category of essential says these fats are needed for proper health and function, but your body cannot make it on its own.
Omega 6: Evening primrose, borage, or blackcurrent seed oil have very beneficial Omega 6s that support the proper production of PG to ensure they are not created in excess and are of the right type. They help reduce the inflammation associated with menstrual pain
Omega 3: Also supportive as an anti-inflammatory
Sources: salmon, fish oil pills, flax seeds/oil, chia seeds, walnuts
Prostaglandins are oils themselves so providing your body healthy oils for their synthesis is beneficial compared to a diet high in saturated or trans fat.
Restoring gut health: Go to the source of the issue. And no, flat tummy tea is not going to save you. Feed your gut what it needs to stay healthy and in balance to reduce the possible effects of the over use of NSAIDs and provide general digestive health support.
Probiotics: Do your best to preserve the healthy bacteria and keep your digestive tract functioning properly. Look for beneficial strains of probiotics such as Lactobacillus. Adding fermented foods like sauerkraut, cured olives, or kimchi to your diet will be helpful as well to reduce the excess production of gas that causes bloating
Fiber: Supports the digestive system and feeds the healthy bacteria, which is needed for hormone balance as well as proper digestive function. Make a point to eat 5-8 servings of fruit and vegetable daily, aiming for at least 25 g of fiber daily. Start slowly so that your body can get used to the added fiber and not add to your discomfort. Add up to 2 tbsp of flax seeds or psyllium to your morning smoothie or even your salad.
L-Glutamine: This is a specific amino acid that helps heal the gut lining and prevent further damage. Found in food sources like turkey, eggs, almonds, tofu, and tempeh
Your menstrual cycle should not be a main event. It should happen peacefully and without disturbing your life and function. Most women menstruate for 40 years. No matter what stage of life you are in, you still have time to change the path of your reproductive health and fertility.
