How To Stop Period Pain Naturally: 7 Key Steps
Period pain, also known as dysmenorrhea, affects millions of women worldwide, disrupting daily life and well-being. For years, I struggled with severe cramps that left me bedridden and unable to function. However, by exploring natural remedies and holistic approaches, I found relief that transformed my monthly cycle into something manageable. This guide will help you understand why period pain happens and introduce practical, research-backed solutions to reduce or eliminate it naturally.
Understanding Period Pain
Period pain occurs when the uterus contracts to shed its lining, causing cramping, inflammation, and discomfort. While mild cramps are normal, intense pain could signal underlying issues like endometriosis, fibroids, or pelvic inflammatory disease. Recognizing the type and severity of your pain is the first step toward effective management.
Types of Period Pain:
- Primary Dysmenorrhea: Pain caused by normal uterine contractions during menstruation.
- Secondary Dysmenorrhea: Pain linked to medical conditions such as endometriosis or fibroids.
If you suspect secondary dysmenorrhea, consult a healthcare professional to address the root cause .
Disorders that cause period pain:
- Endometriosis
- Adenomyosis
- Pelvic Inflammatory Disease (PID)
- Fibroids
- Cervical Stenosis
Natural Remedies to Stop Period Pain
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Instant Menstrual Pain Relief Guide
- Dietary Changes for Pain Relief
- Anti-inflammatory Foods: Incorporating foods like leafy greens, beets, berries, olives, capers, healthy oils and fatty fish can reduce inflammation and ease pain.
- Magnesium-Rich Foods: Nuts, seeds, and dark chocolate can help relax uterine muscles and reduce cramping.
- Limit Processed Foods: Avoiding sugar, refined carbs, and processed snacks can prevent inflammation from worsening period pain.
- Superfoods: Sea Moss, chlorophyll, beets, and pumpkin seeds can make a big difference.
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My Experience:
Switching to an anti-inflammatory diet was a game-changer for me. Adding spinach and chia seeds to my morning smoothies helped significantly reduce my cramps within a few months.
- Supplements for Menstrual Health
- Magnesium: Known for its muscle-relaxing properties, magnesium can alleviate cramps effectively.
- Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s help reduce inflammation and pain intensity.
- Vitamin B6: Supports hormonal balance, which can alleviate PMS symptoms and cramps.
Research Spotlight:
A study published in the Journal of Women’s Health found that omega-3 supplementation reduced period pain severity in participants by 64% compared to a placebo.
- Herbal Remedies
- Ginger: Reduces inflammation and acts as a natural pain reliever.
- Turmeric: Its active compound, curcumin, has anti-inflammatory properties that can reduce cramps.
- Chamomile Tea: Promotes relaxation and helps alleviate pain by calming uterine contractions.
Quick Tip:
Make a warm ginger-turmeric tea during your cycle to soothe cramps and promote relaxation.
- Heat Therapy Applying heat to the lower abdomen can relax uterine muscles and improve blood flow. Studies show that heat therapy can be as effective as over-the-counter pain medications for period pain relief.
Personal Tip:
I use a microwavable heating pad infused with lavender to add an extra layer of relaxation.
- Exercise and Movement
- Gentle activities like yoga and stretching can improve circulation and reduce cramping.
- Focus on poses that target the lower abdomen, such as child’s pose or reclining bound angle pose.
What Worked for Me:
Regular yoga sessions during my cycle have made a significant difference in reducing both pain and stress.
Holistic Approaches to Pain Management
- Acupuncture: This traditional Chinese medicine technique has been shown to relieve period pain by improving blood flow and balancing hormones.
- Mindfulness and Meditation: Deep breathing and guided meditation can help manage stress, which often worsens period pain.
- Lymphatic Drainage Massage: Regular massages can reduce bloating and inflammation associated with menstrual pain.
Research on Period Pain Relief
Protesting for a Healthier Life
1. Heat Therapy:
A study published in PubMed found that applying a heating pad for 20 minutes reduced pain intensity by up to 60%, making it comparable to ibuprofen for mild to moderate pain relief.
2. Omega-3 Fatty Acids:
Research highlights that omega-3 supplementation not only reduces pain severity but also decreases the duration of period pain episodes.
3. Acupuncture:
According to a review in the Journal of Women’s Health, acupuncture treatments resulted in significant pain relief in women with dysmenorrhea, particularly for those with primary dysmenorrhea.
When to Seek Medical Help
While natural remedies can be highly effective, severe or persistent period pain may indicate an underlying condition. Speak with a healthcare provider if you experience:
- Pain that disrupts daily activities.
- Heavy bleeding or irregular cycles.
- Symptoms of secondary dysmenorrhea.
I honestly never thought I would see that day of being able to live my life without pain pills. Living a life with Endometriosis pain free is something I have been praying and affirming for years. And, I am finally living it! This has been a roller coaster ride full fo trails and errors. And, I hope me sharing this will help someone else find relief faster on their journey. Here is how I have been able to reverse my Endometriosis and stop my period cramps naturally:
7 Step Process for Relieving Period Cramps and Pain
How to Stop Period Cramps
It’s time for an Period Cramps “CHECKUP” – Self-Care, Herbs, Eat Well, Chlorophyll, Keep Moving, Rest Up, Pop Vitamins
7 steps you need to take to help relieve Period Cramps Pain:
- Practice Self-Care
- Use Herbs
- Eat Well
- Drink Water with Chlorophyll
- Keep Moving
- Get Rest
- Take Your Vitamins
1. Practice Daily and Radical Self-Care.
Exploring Local Tea in Charleston, South Carolina
Self-care is not an option when dealing with a chronic pain disorder, it is a requirement. You may what I mean by self care, and I love Everyday Health’s Definition –
“…Self-care includes everything related to staying physically healthy — including hygiene, nutrition, and seeking medical care when needed. It’s all the steps an individual can take to manage stressors in his or her life and take care of his or her own health and well-being.”
Endometriosis is a full-body disorder that is hormone driven. An Endometriosis flare up can occur due to the food you eat, the environment you are in, the chemicals you come in contact with, and/or the stress you allow in your life.
Once you understand the importance of Endometriosis self-care in you life, the faster you will be able to get in tuned with what is causing your body to be in pain and developing a lifestyle for living pain free.
Check out a few self-care ideas, here.
2. Herbs For Period Pain Relief.
Literally! Herbs have been a go-to for natural pain relief. Also for mood boosting, hormone balancing, and toxin cleansing for as long as we have been on this Earth. This is nothing new, and finding a way to get key herbs in you life can be a game changer. Simply drinking herbal tea everyday can give your body what it needs. Taking a hot bath with herbs bi-weekly. Enjoying a yoni steam monthly. And, adding herbal drops to your water can help relieve your pain.
Check out my herbal guide and journal with over 70+ herbs for your health journey to get your started, here.
If you are looking for herbal drops to put in your water, check out Elix. I absolutely love using their cycle balancing herb drops because that customize it based on where you are in your journey. You can use my code KYLA15 for 15% your next order.
3. Eat Well.
Eating well for period pain relief can be a little tricky. One might say, just go on a diet! Become a vegan, you will feel better! But, it’s not that simple. You can easily stress yourself out when removing thing you love from your diet that can lead to a flare-up.
You have to apply grace in this area, and give yourself time to evolve in your food journey.
Set a goal that you want to get to achieve, and take daily steps to enjoy the process of change. For instance, getting rid of sugar in your diet. You could easily go on a Keto Diet, but experiencing a Keto Flu while trying to reaching your goal would be counterproductive. Instead, try the latter approach — remove processed sugar, only use honey or agave, turn to dates, consume only keto friendly fruits like strawberries and watermelon.
Take your time! Find recipes that help you explore and fall in love with new foods. But, most of all, listen to your body!
You could be eating all “the right foods’, but because Endometriosis is an individualized disorder you could be having a reaction to even foods that considered good for you.
4. Drink Water with Chlorophyll.
I have talked a lot about the benefits of Chlorophyll, and I am going to stick by it! The reality is consuming greens serves us in a major way with combating inflammation triggered by free radicals in our body. Taking a concentrated amount of Chlorophyll in the form of a wheatgrass shot from our local juicer or simply adding a few drops in our water will supercharge our system to fight off free radicals and help tremendously with Endometriosis pain relief.
5. Keep Moving.
Working out can be a relief or a trigger when living with period pain. It’s a balancing act, and it doesn’t look the same for everyone. Some individuals can workout for hours everyday and feel great, while others will experience bad flares from simply stretching the wrong way. However, there is a lot of benefits to keeping your circulation flowing and maintaining a healthy body weight.
Make it a point to have some type of daily activity that gets your heart pumping a little and feels good. That could be walking for 30 minutes, taking the stairs daily at work, a full body work out, a yoga session, or intentional stretching.
Stay in motion and your body and hormones will appreciate it.
6. Rest Up!
The grind has to stop. As much as I would like to think we can be like everyone else in the World, we can’t. Living off of 3 or 4 hours of sleep is not an option. Often times with menstrual pain, you will experience moments of fatigue. And, that is because your body is working extra hard to fight off free radicals that are causing inflammation in your system.
Your body needs time to reboot and heal itself.
Allow your body the time and capacity without having a system overload. You and your body deserves a good night sleep.
7. Pop A Vitamin
The right vitamins can play a major role in how you can stop your period pain. The amount of vitamins can change along your journey. In the beginning, I would take 12 vitamins every week until my body reached its optimal levels.
Boost your system with vitamins that will recharge your body as overworking is key. It’s like having a car that doesn’t run on regular fuel. You have to give your body what it needs to keep up on the highway of life.
B-Complex will add energy back to your system, Magnesium to help fight off inflammation, Selenium for thyroid health, and more!
Don’t let your body run on fumes.
I shared the 12 vitamins I would recommend for period pain and Endometriosis pain relief, here.
You Can Do This!
Following the “CHECKUP” System will take time, but it will work! After years of trying everything under the sun, I have been able to live pain free with Stage IV Endometriosis, and my hope is that every woman with menstrual pain finds the relief that deserve.
Take Control of Period Pain
Download: Period Pain Relief Manual
Managing period pain naturally is possible with the right combination of diet, supplements, movement, immune system balancing, mindfulness and holistic approaches. By making small, consistent changes, you can reduce pain and reclaim your time and energy during your cycle. Remember, your journey is unique—experiment with these strategies and discover what works best for you.
For more tips on menstrual health and natural pain relief, visit PinkProverb.com. Join our newsletter for updates, resources, and tools to support your wellness journey.
MORE PERIOD PAIN RELIEF
If you are looking to take a deeper dive into period pain relief, here are some other articles to check out:
- 7 Steps for Natural Period Cramp Relief
- 50 Natural Remedies for Period Cramps
- How to Stop Period Period Naturally
- 100 Health Affirmations for Period Pain Relief
- Free Instant Period Pain Relief eBook
- Menstrual Cramp Home Remedies to Manage Pain
hello!
It’s Kyla
Hi Healthy Fam!
Living healthy my way is my thing, and Pink Proverb is my place for health and wellness. Focusing on being proactive about health, and living and creating a self-care lifestyle that allows me to be my best self!
I am taking you a long for the ride, and I hope it inspires you to do the same.
I am a Stage IV Endometriosis mom, working hard to stay pain-free. This is my sacred place of inspiration, journaling the things that have helped me along the way.
For more, check out Healthy Kyla on Youtube!
FAQs About Period Pain
What is PMS?
Also known as premenstrual syndrome, PMS affects 90 percent of menstruating women.
How do I talk to my doctor about my period pain?
Keep a journal documenting all of your symptoms during all stages of your menstrual cycle. It’s important to share with your doctor about about everything that is reoccurring specifically during your menses and ovulation stages. From brain fog, pain, headaches, mood swings — it’s all important to note.
If you feel like you are still not getting the answers you need for your pain, ask specifically to explore ifDysmenorrhea or Endometriosis is the cause of your pain.
Is my menstrual pain in my head?
No! If you feel it, it is real. Should you find a doctor that tells you it is just in your head, find another doctor. Also, keep a journal of all of symptoms along your journey. This will help you speak to everything that is happening on your journey.
Is period pain normal?
No! Period pain is not normal. Any type of pain that you are experience should be taken seriously. If you find yourself cancelling your daily activities during your period or taking pain pills but still experience pain, it is time to explore what is causing your period pain.
