Herb Teas to Soothe Menstrual Cramps

Sip herbal tea to soothe menstrual cramps

Chamomile, fennel, ginger, and red raspberry leaf are delicious herbal teas that specifically support menstruation and ease cramps. Drink three cups a day of these warming teas to help you feel better.

Painful menstrual period cramps can be a nuisance for some and debilitating for others. Painful menstruation, in fact, is the leading cause of lost time from work or school for females in their teens and early 20s, according to the University of Maryland Medical Center (UMMC). There are, of course, pharmaceutical options for relief. Women who want a more natural remedy, however, have several herbal options:

Peppermint

Peppermint's calming and numbing effect makes it useful for treating menstrual cramps as well as headaches, diarrhea and GI issues. These same qualities may make it useful for treating the irritable bowel syndrome symptoms that sometimes accompany menstrual cramps. Peppermint can be taken as tea, with 1 tsp. loose leaves or a tea bag steeped in 1 cup hot water for about 10 minutes. You can drink four to five cups of this tea daily. Peppermint also comes in capsules that can be taken up to three times a day.

Ginger

Ginger alleviates menstrual cramps because it has six pain-relieving compounds as well as six anti-cramping compounds. Ginger frequently is used to treat inflammation. Fresh ginger root can be used to make tea or premade tea bags are available. Steep 2 tbsp. ginger root in hot water for at least 10 minutes to make a tea, which can be consumed up to three times daily.

More Natural Solutions to Soothe Menstrual Cramps

Load up on foods rich in magnesium.

Magnesium relaxes muscles and decreases cramping which helps reduce menstrual pain. There’s nothing quite as comforting as a bowl of warm chicken soup! Bone broths are an excellent source of magnesium (as well as calcium and other minerals).

Other great sources of magnesium include halibut, legumes and seeds such as navy beans and sunflower seeds, almonds, dark leafy greens, apples, figs, grapefruit, corn and whole grains.

These remedies are really helpful to ease discomfort. For even more relief, I suggest experiencing the healing powers of Chinese Medicine. Studies support the use of the TCM approach for treating menstrual pain. With regular acupuncture and herbal treatments, Chinese Medicine can effectively get you out of the monthly cycle of pain for good. Call today for an appointment!

Natural Solutions to Soothe Menstrual Cramps

If you suffer from menstrual cramps, here are some remedies to bring relief during your period:

1. Apply heat

This is the most effective remedy for most women. Use a hot water bottle or heating pad on your belly for 20-30 minutes as needed to alleviate cramps.

A hot bath is another great way to use heat to ease menstrual pain. Add in some bath salts, essential oils, and light some candles for extra pampering.

2. Stay away from cold iced foods two days before and during your period.

My patients are often surprised by how much better they feel with this simple shift in their diet. Traditional Chinese Medicine generally believes cold foods cause the body to contract and tighten, thereby worsening cramps. Just like using ice on an injury causes blood vessels to contract to stop bleeding, so do iced foods cause menstrual blood flow to stop, causing the body to require stronger contractions to push out the blood.

I recommend avoiding iced foods like ice cream, iced water, and frozen fruit smoothies before and during your period. I even recommend letting your dairy products - like milk or yogurt - get to room temperature before consuming. Also, try warm cooked foods and drinks like hearty soups, whole grains, steamed vegetables, and hot teas.

In the next post, I'll provide some more great tips!

One More: Superfood to Boost Your Immune System

Green and Black Tea are also beneficial to boost your immune system. Just don't overdo it! Green tea is a traditional drink in Chinese Medicine. Modern research is constantly confirming the health benefits of green and black tea, including containing an ingredient that can stop a cold from spreading.

Most people do well with a cup or two of tea per day. Just make sure that you don't drink tea after 3PM so that the caffeine doesn't keep you up at night. I recommend a pinch of loose green or black tea to a cup of hot water. Steep. Strain and enjoy.

For those with migraines, insomnia, anxiety or other issues where it's best to avoid caffeine, choose an herbal tea such as an antioxidant-rich red rooibos.

More Super Foods & Tips to Boost Your Immune System

Don't Forget Your Scarf!

As the weather cools and the wind picks up, it's important to keep our neck warm. When our defenses are down, we are more susceptible and vulnerable to pathogens such as colds and flus. In TCM, we believe that "wind carries a thousand diseases" and we are moving into that time now. So remember your scarf before heading out the door!

As for more Superfoods to add to your diet to avoid colds/flu this season: Garlic is a staple in many traditional diets, garlic is a powerful immune-boosting and infection-fighting ingredient. Allicin, the active ingredient in garlic kills bacteria and helps fight infection.

Integrate fresh, raw garlic into your recipes. Mince a fresh clove into your home-made salad dressing or spoon a dollop of fresh pesto onto fish, chicken or vegetables. Although eating garlic raw is best, gently sauteing will still retain most of the medicinal properties (and can tame the potent breath effects).

Super Foods to Boost Your Immune System

Cold & Flu Season Already?!
Ready or not, we are moving into cold and flu season. Chinese Medicine offers effective treatment and prevention for colds and flus. And, the best time to start implementing these tools is now! Schedule an appointment for an acupuncture treatment and/or an herbal consultation. I am happy to develop a customized treatment plan to boost your immune system so that you can smoothly sail through this Fall and Winter.

In the meantime, here are some dietary tips to get started. A diverse diet of organic and fresh foods is essential for a healthy immune system. The following posts will explore some super foods that are especially immune-boosting. Integrate these delicious foods into your diet to stay healthy this season:

1. Fermented Foods. Did you know that 70% of your immune system is in your intestines? Fermented foods are packed with naturally-ocurring healthy bacteria that boost the health of your intestines. It's crucial that the fermented foods are raw and unpasteurized, since cooking these foods will destroy the healthy-promoting bacteria.Include the following probiotic-rich foods in your daily diet: Sauerkraut, fermented vegetables, kim chi, yogurt, kefir, cottage cheese, miso, kombucha, beet kvass, rejuvelac, and naturally fermented sodas (such as kefir soda and whey soda).

Late Summer: Preparing for Less Light

Chase the Blues Away

As the days are getting shorter, we are just beginning to experience less daylight. For many people, depression or melancholy can begin to set in. It’s important to manage these feelings from a psycho-emotional standpoint, perhaps with a therapist or meditation practice. Below, I will introduce a meditation exercise that is great for stress reduction, relaxation and is something you can even practice on the subway!

As it gets cooler, it is especially important to pay special attention to our respiratory health not only to prevent colds and flus, but also because according to TCM, our Lungs are associated with the emotion melancholy. Thus, focusing on breathing exercises is a great way to support this vital organ system during this time of year.

A useful Lung opening and stress reduction exercise is called “Coherent Breathing,” the strategy of consciously controlling your breathing rate to 5 breaths per minute. When done properly, it rapidly balances the autonomic nervous system. There is an alignment between the sympathetic and parasympathetic system and synchronization between the energy of the heart and the energy of the brain. Within a few weeks of regular practice, your heart rate variability (HRV) typically increases, which is considered to be an indicator of an increase in overall well-being, both physically and mentally. In the moment, this exercise is helpful for calming you down and bringing you to the present.

Here are the basic instructions:

1) With eyes open or closed, inhale to the count of 6, then exhale to the count of 6. You can use a noisy clock that ticks off the seconds or count silently to yourself.

2) Since the highest density of blood vessels are located in the base of the lungs, breath deeply into that region first. This is also known as belly breathing or diaphragmatic breathing. Breathe slowly and rhythmically (think of a pendulum).

3) Allow the air to flow naturally. Guide but do not force the process.

4) Each time you exhale, relax your face, neck, shoulders, and the rest of your body.

You can do this on the subway, at your desk, or anywhere and for any amount of time to achieve the immediate physical and mental benefits.

A CD to help with pacing the breath is available titled “RESPIRE 1” by Stephen Elliott at http://www.coherence.com/ and more information is available in print: “The New Science of Breath” by Stephen Elliott with Dee Edmonson.