In the fifth of a series of articles on hormone balance in women, Nutritionist, Belinda Rennie continues with specific health issues starting with painful periods.

If you dread that time of the month because your periods are so painful that you need to take time off work or school and take pain relief, you need help. You are not alone. Forty to 70 percent of women are affected by dysmenorrhea that interferes with their lives, yet there are natural solutions without having to use the Pill.

For women who have no underlying illness like fibroids, endometriosis or pelvic inflammatory disease the first line of treatment should be diet and nutrition. A low fat, predominantly vegetarian-fish diet affects the production of prostaglandins, hormone-like substances. A diet rich in omega 3 fatty acids from oily fish such as salmon, mackerel and sardines promotes muscle relaxation, improvements in blood flow and less clotting due to the production of these beneficial prostaglandins. In studies, women who ate predominantly vegetables, fruits, wholegrains pulses and some fish had improvements in pain levels, moods and lower cholesterol levels.

Cutting down on butter, milk and aged cheeses as well as less red meat whilst boosting fibre helps with the clearance of estrogens from the circulation. Eating organic yoghurt, fresh white cheese and small amounts of hormone-free meat, chicken and eggs reduces the load of xenoestrogens which can lead to estrogen dominance (see June Connector) and hormone imbalance.

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Nutritional supplements can support dietary changes with the main focus being on the muscle relaxants, calcium and magnesium that help reduce muscle spasm (up to 1200mg of calcium and 600mg of magnesium per day). B complex nutrients especially vitamin B6 is helpful as are Vitamin C and E. Fish oils and evening primrose oil can restore the balance of essential fatty acids towards the more anit-inflammatory type.

There are a whole host of herbs that can help treat period pain and are best prescribed by your health practitioner. Herbs that can reduce muscle spasm and manage pain are recommended, including the well researched, vitex agnus castus, dong quai and wild yam. Vitex is the most useful of the hormone regulating herbs especially if the pain is accompanied by PMS as it restores the oestrogen-progesterone balance. Dong quai and wild yam regulate uterine contractions and have anti-spasmodic effects. Various herbs and liver friendly foods can help the liver to do its job of metabolizing and removing excess oestrogens from the body. Dandelion and milk thistle are useful and these can be taken as a supplement or tea (Yogi Tea).

Warming herbs such as ginger and cinnamon can be used in teas like chai. Avoid regular tea, coffee, alcohol, refined sugars and flours, fried foods and wheat based cereals and breads. Eat lightly of soups, porridges and easy to digest cooked vegetables and take a hot water bottle to bed.

Most traditional cultures encourage women to take it easy during this time of the month, Retreating into the ‘red tent” allows the full cleansing action of the period to take effect. Gentle yoga or walking is recommended and strenuous exercise avoided. You don't have to grin and bear the pain - restoring balance to hormones and reducing PMS paves the way for a healthy monthly cycle.

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