Menstruation is the monthly shedding of the uterus lining, which happens when not pregnant. During this time, the body goes through several hormonal changes, which can cause various symptoms such as cramps, mood swings, and bloating. During this time, the inflammatory response is elevated. Inflammation increases during menstruation due to the production of prostaglandins which stimulates the release inflammatory cytokines.
Prostaglandins and Arachidonic Acid
Prostaglandins are hormone-like substances that are produced by the uterus. They play a crucial role in the menstrual cycle, as they help to stimulate contractions that are necessary for the uterus to shed its lining. However, the release of prostaglandins can also cause inflammation.
Prostaglandins are made from arachidonic acid via the COX-2 enzyme pathway. When the body senses that the uterus needs to shed its lining, it signals the production of the COX-2 enzyme to start producing prostaglandins from arachidonic acid. Once the prostaglandins are released, they bind to receptors in the uterus and cause it to contract, which leads to the shedding of the lining. Excessive prostaglandin production may lead to uncomfortable cramping.
The release of prostaglandins also causes inflammation. This is because prostaglandins stimulate the production of cytokines, which are proteins that are involved in the inflammatory response.
Managing Inflammation and Menstrual Symptoms
Inflammation during menstruation can vary in severity from woman to woman. Some women may experience mild discomfort, while others may have more severe symptoms that can interfere with their daily lives. When addressing uncomfortable menstrual symptoms, it’s important to take a broad approach by changing diet and other lifestyle factors.
Arachidonic acid has an important role to play in a healthy inflammatory response. However, in severe cases, it’s imperative to reduce arachidonic acid in order to subdue the prostaglandin and cytokine pathways. This can be accomplished in several ways.
- Decrease consumption of foods high in arachidonic acid. This includes many animal products, including red meat, egg yolks, and dairy products.
- Increase consumption of foods low in arachidonic acid: This includes vegetables, fruits, whole grains, and fish.
- Increase consumption of omega-3 fatty acids: Omega-3 fatty acids help to counteract the effects of arachidonic acid in the body. Foods such as fatty fish, chia seeds, flaxseeds, and walnuts are all rich in omega-3s.
- Include natural COX-2 inhibitors in your diet: This includes foods and supplements like garlic, turmeric, quercetin, ginger, willow, licorice, and omega-3 fatty acids. Be sure to consult with your healthcare professional before starting a new regimen.
- Exercise regularly: Regular exercise can help to reduce inflammation in the body and lower arachidonic acid levels.
- Manage stress: Chronic stress can increase inflammation in the body. Practicing stress-reducing techniques such as yoga, qigong, meditation, or deep breathing exercises can help to manage stress and reduce inflammation in the body.
