You are not alone…
Dysmenorrhea significantly interrupts the lives of women, keeping them from work, school, and general life activities. Absenteeism is an unappreciated problem among 34 to 50 percent of women, tallying up to an annual 600 million lost work hours and $2 billion lost productivity.
How do good fats help relieve menstrual cramps?
Omega-3 fatty acids make up the membranes of all cells in the body. They are also responsible for producing eicosanoids, a key part of fighting inflammation that plays a role in the prevention and treatment of various diseases. Dysmenorrhea is a disturbed balance between anti-inflammatory, vasodilator eicosanoids (derived from Omega-3) and pro-inflammatory, vasoconstrictor eicosanoids (derived from omega-6). By increasing the intake of Omega-3, painful cramping symptoms can be reversed, decreasing the amount of Omega-6 in cell membranes.
Linolenic acid (Omega-3) and linoleic acid (Omega-6) are precursors to muscle-relaxing prostaglandins. PgE1 prostaglandins are responsible for the antispasmodic and anti-inflammatory effect. It is essential for the body to use linoleic acid in order to convert gamma linolenic acids (GLA), which produces PgE1 prostaglandins. The conversion pathway of linoleic acid to GLA requires magnesium, vitamin B6, zinc, vitamin C, and niacin. It is commonly seen among nutrient deficient women to have more cramping because they cannot properly make this conversion.
Balancing through Diet
There are several ways to naturopathically treat these symptoms of dysmenorrhea. Linolenic acids and linoleic acids are found in fatty acids, such as seeds (pumpkin and flaxseeds). Supplementing with flax oil (high in Omega-3 FA) or borage oil, black current oil, and evening primrose oil are other excellent in promoting the synthesis of the beneficial prostaglandins and fewer uterine contractions and menstrual pains. Top three foods rich in nutrients needed for proper linoleic acid conversion are: papaya (rich in vitamin C), spinach (rich in magnesium), and lentils (rich in thiamine).
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