Sarah’s Health Notes: Period pains? Why magnesium could be your best friend
We’ve been fans of magnesium baths for decades, ever since we discovered the soothing and relaxing properties of this vital mineral. Not only that but, while supplements are also helpful, an Oxford University researcher told Sarah that transdermal absorption – through the skin – is the most efficient way to get it into your system (and you can’t overdose). And another thing to remember: many if not most people of all ages are deficient in magnesium, which is needed for over 600 cellular reactions, relaying signals between your brain and body.
To highlight Endometriosis Action Month in March, Penny Hamilton, co-founder of Westlab – makers of magnesium flakes – is focusing on the benefits of magnesium baths for period pains and the chronic painful symptoms of endometriosis. (We’re happy to feature Westlab as the quality is top and the prices reasonable.)
Just a note for any older readers suffering from restless legs syndrome: it’s really worth exploring magnesium to help with this.
Here Penny explains how magnesium can help period pains:
What causes period pains?
Period pain is caused by prostaglandins (hormone-like substances) causing the muscle wall of the uterus to contract, which results in pain and inflammation. It’s thought that more severe period cramps are caused by a build-up of prostaglandins.
How is magnesium thought to help these pains and cramps?
Magnesium is the mineral that’s essential for muscle relaxation in the body. Magnesium deficiency is linked to muscular tension and cramps. To help keep our muscles functioning correctly we need to ensure we get enough magnesium. In terms of period pains, research is still limited at this time, but early indications have also shown that there is a definite link between magnesium deficiency, prostaglandins, and PMS symptoms – including period pain and headaches. One review abstract here.
How much do we need?
Estimates of magnesium deficiency vary widely but many people are likely to have sub-optimal levels, as we may not get enough through our diets due to processed foods and modern farming. Plus, lifestyle practices such as heavy exercise, stress and alcohol tend to deplete us quickly of magnesium. It’s not stored by the body so we need to constantly replenish this important mineral. Daily amounts are 300mg for men and 270mg for women (more during pregnancy and breastfeeding).
For period pains, how should you take magnesium?
Penny recommends a ‘360 approach’ to getting good supplies of magnesium though diet (whole grains, dark green leafy veg, milk, cheese and yogurt, nuts, dried beans and legumes), supplements if/when needed and regular baths with magnesium. ‘This should be a general lifestyle approach, not just during monthly cycles,’ she says. It’s important to keep your magnesium levels topped up regularly for your overall health and wellbeing. So, ensure you’re getting enough magnesium-rich foods in your diet, and if you think you may need supplements too then consider speaking to your doctor to get your levels checked. (I’d say this applies to all of us.)
Warm baths with magnesium for period pains and endometriosis
A warm bath with added Magnesium such as Epsom Salts or Magnesium Flakes can be a comforting and soothing way to boost your magnesium when you have period cramps (also post achey making exercise, as I know from mucking out stables!). Epsom Salts are particularly good when you’re suffering with the cramps as the form of magnesium they contain (magnesium sulphate) is excellent for helping with muscle aches and cramps. Magnesium flakes are helpful between periods, as this form of magnesium chloride is retained especially well by the body. A warm bath before bed can also help the body to sleep better, which helps us all. Try Westlab SLEEP Salts with magnesium-rich Epsom and Dead Sea Salts blended with lavender, jasmine and valerian.
