Ask Dr. K: Drug-free therapy cuts menses pain

DEAR DOCTOR K: Can you recommend drug-free ways to relieve menstrual pain and cramping?

DEAR READER: Most women experience pain and cramping known as dysmenorrhea during menstruation. For some women, the pain is so severe that it causes them to miss work and social events. Some doctors don’t regard menstrual pain as a “serious” problem. But any symptom that interferes with your personal or work life needs to be attended to and not dismissed.

The cause of menstrual pain appears to be overproduction of the chemicals known as prostaglandins. Prostaglandins are shed with the lining of the uterus during a woman’s period. A combination of one or more of the following non-drug therapies should help relieve your menstrual pain:

HEAT. Applying heat to the stomach or back may provide temporary relief of pelvic pain. You can use a heating pad, a thermal pack or a hot water bottle. Try a hot shower or bath.

HERBAL PREPARATIONS. Fennel and ginger preparations may be effective when taken as needed for menstrual symptoms.

Chinese herbalists sometimes recommend preparations containing angelica root, fennel and cinnamon bark, among other herbs. These are taken on the days you feel pain.

SUPPLEMENTS. Vitamin E, taken before your period starts, and then during the first three days of menstruation, has been shown to reduce the pain and severity of dysmenorrhea. It likely works by reducing the production of prostaglandins. Vitamin B1 may also help.

ACUPUNCTURE. There is limited but promising evidence for the effectiveness of acupuncture for menstrual pain. The acupuncture sites that usually are stimulated for dysmenorrhea include above the ankle, the upper part of the foot, and the fleshy skin between the thumb and forefinger.

RELAXATION TECHNIQUES. Progressive muscle relaxation, mindfulness meditation and biofeedback are examples of relaxation techniques. They can have a calming effect when you have menstrual pain.