Dysmenorrhea can be a debilitating condition for women during fertile years. The root cause of dysmenorrhea is inflammation from over production of proinflammatory cytokines. These cytokines stimulate the production of prostaglandin in the uterus, which leads to contraction and hypoxia of the uterus. 

The first step to manage dysmenorrhea is to reduce inflammation. When a health issue is chronic and proinflammatory, we should always include diet and lifestyle changes as the most important step to go. 

1. Stress reduction

Stress increases cortisol production, and brings the imbalances in the hypothalamic- pituitary- adrenal axis in the hormonal system. This axis also dominates the health of our reproductive system. 

We all know about how stress leads to an unhealthy state of being. We might not be able to run away from the stress, but we can learn ways to manage it. 

Stress reduction techniques don’t have to be fancy. It could simply be to dedicate a certain time of the day to taking a walk, meditate for 5 minutes, and disconnect from your electronic devices for a certain amount of time in the day. The combination of deep breathing and meditation is by far my favorite technique to practice. There are research studies showing that 4-10 breaths per minute can activate our parasympathetic nervous system. This can decrease pain perception and demote fight or flight response (Research Article). 

2. Nutrition and culinary spices 

You will be surprised that the spices on your spice rack can be a powerful tool in helping with the menstrual cramps. There are several commonly used spices/herbs that are also studied for dysmenorrhea. Ginger, fennel, and cinnamon are the ones that are studied the most. 

In TCM, these herbs are in the warming category, which provides analgesic effects for pain. Menstrual cramps in TCM is differentiated as cold stagnation, and herbs with warming properties are commonly used for treatment.

This meta analysis published in 2020 shows that ginger, fennel and cinnamon can effectively reduce not only the intensity of dysmenorrhea but also the duration of pain (Research Article). All three herbs contain the effective phyto chemicals that reduce inflammation (Research Article), anti spasmatic and analgesic effects (Research Article). A mixture of tea with fennel, ginger and cinnamon can add some flavor in your life, but also can be an effective home remedy for pain in dysmenorrhea. 

Although NSAIDs are commonly used for menstrual cramps and discomfort, the long term use can bring unwanted disruption in the gut microbiomes and other unwanted side effects. Looking for a long term solution, management with phytochemicals, and other ways of reducing inflammation best for the long run. 

3. Acupressure

Although regular acupuncture is a great way of health promoting modality, not everyone has regular access to the treatment. Massages on certain acuppoints can also be a good way to health with pain, especially in dysmenorrhea.

The two empirical points applied in the case of menstrual cramps are SP6 (san yin jiao) and LI4 (He gu), both can help with endogenous endorphin production and help with the pain reduction. Applying gentle pressure on these two points before and during menstruation can help relieve the pain. LI4 is known to be one of the master points for energy flow and pain reduction. SP6 is the confluent point for Yin meridians and dominates the menstrual flow and blood. The combination of these two points can work to regulate the energy flow in both Yin and Yang channels.