50 Natural remedies for period cramps
How to Reduce Period Cramps Naturally
Reducing period cramps naturally is possible! It may seem impossible to do this without traditional pain medication or birth control, but it is not with natural remedies. This is my fifth year of being pain-free with stage IV Endometriosis pain. And I hope this proves you can overcome an estrogen dominance disorder like period cramps with natural remedies.
First, you need to know that period cramps are a medical condition that often signals that something is out of balance in your body and life. You also need to know that no two bodies are the same, and environmental factors play a major role in your menstrual health. ]
Becoming pain-free is a moving target. Similar to meeting the needs of a child, as you grow on your pain-relief journey, continue to check in with your body. Keep track of what is working and how things change with your body and life. Now, let’s break down what period pain is, menstrual health factors, and the 101 ways to reduce period cramps.
My Personal Journey with Finding Period CRAMP relief naturally
If you have been following me on Youtube, you would know that I have tried everything under the sun to stop my menstrual pain. I started with taking doctor recommendations—birth control, surgery, Lupron, and every type of pain medication. Nothing seemed to work for me.
Later, after discovering I had endometriosis, I started to work on lowering my inflammation levels naturally. I started with vitamins by ensuring I had no deficiencies. Then, I slowly started changing my diet. Developed an evolving workout regiment. And, created a self-care plan focusing on maintaining a stress-free lifestyle.
It took time. But, I found the relief I was looking for over time! It wasn’t a perfect journey. And, along the way, I learned the importance of listening to my body. And, paying attention to how food and certain environments made me feel helped me find long-term pain relief.
My hope is that this becomes a resource that will speed up your pain relief journey! f
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How to ease period cramps
If you are looking for a quick way to ease your period cramps, try the PERIODish Method, starting with the Help stage using natural pain relief methods using CBD, curcumin, and herbal and vitamin supplements.
What is menstrual pain?
Dysmenorrhea, or painful menstrual periods, is a common condition that isn’t normal! “Primary dysmenorrhea (PD) is a common, disregarded, under-diagnosed, and inadequately treated complaint of both young and adult females,” according to the National Library of Medicine.
Unbearable Period Pain
They found that “dysmenorrhea varies between 16% and 91% in women of reproductive age, with severe pain in 2%–29% of the women studied, according to Oxford which summarized the 15 dysmenorrhea studies done between 2002 and 2011. If you are experiencing unbearable period pain that is effecting your daily activities, it is time to get your pain addressed with testing by a gynecologist specialist.
How to get rid of period cramps fast in bed
“My period cramps are so bad I can’t move.” This was often my statement to family and friends every month. And if you can relate to this statement, this is what you need to know about how to get rid of period cramps in bed:
- Heat pads with caster oil and/or CBD creme and elevate your relief faster
- Sip on mineral water with liquid curcumin, an herbal tea, or beet juice will benefit you.
- Take a herbal supplement like Seamaine before the pain starts will make a difference in your pain levels.
That being said, that pain is not in your head! Your pain is valid and should be taken seriously.
What causes period cramps?
Prostaglandins are hormone-like substances that play a key role in causing period cramps or dysmenorrhea. They are produced in the uterus, where they trigger uterine muscle contractions and inflammation in the process of expelling the lining of the uterus. It’s important to note that prostaglandins are driven by estrogen. Meaning, period cramps are activated in the same way as estrogen dominate disorders like fibroids and endometriosis.
If you are dealing with period pain, you probably have heard that it is a part of the journey of womanhood. At least, that was the message I constantly kept hearing when my cycle first came on. Not because the women in my life didn’t care about what I was going through, but because for decades, generations of women before me were told it was expected, and they found ways to keep living their life beyond the pain. It is a cycle we have to stop today.
No one explained it, nor did they have the language to describe it as the gateway sign to so many other menstrual disorders.
Let me be the first to tell you that menstrual pain is not normal! If you are experiencing period pain, it is time to get a hold of it before it gets a hold of you. Period cramps that controls how you live your daily life are a sign that your pain is linked to a more significant issue.
Birth control soon became the answer for automated relief beyond pain medication. But if you are looking for other solutions, let’s break it down here:
Steps to Reduce Menstrual Cramps Naturally
Step 1 to Reduce period cramps Naturally: Blood Work
The first step to finding real relief from your menstrual cramps is to understand how you feel during your cycle. And, it is often a reflection of your body asking for help with an imbalance. Take the time to ask your doctor to run your bloodwork.
Personally, staying pain-free with stage IV Endometriosis and getting my blood work done at least twice a year has been crucial for staying pain-free from menstrual cramps. This step will serve as your blueprint for what you need to focus on in your life to stay balanced.
From here, it is time to find a combination of relief methods that make sense for your lifestyle based on factors like stress, diet, and environment. Please remember stress can play a major role in menstrual pain. When deciding on a combination that works for you, please ensure that it is not causing unnecessary mental, physical, emotional, or financial stress.
How to reduce period cramps Naturally
The following are 50+ ways to find relief from menstrual cramps:
Medication and Supplements for Menstrual Pain
Best Medicine for Menstrual Cramps
Can you take pain medicine to control period cramps?
Yes. You can take pain medicine to control period cramps. However, if you find yourself taking more than two pills a day to manage your menstrual cramps, it is time to start considering what is causing your pain.
With that being said, there are natural “pain medicine” options to consider when tackling menstrual pain for immediate relief. Here are some medications to consider on your journey that I personally use:
1. Semaine for period cramps.
Semaine is a natural PMS and period pain supplement. It is packed with herbs, vitamins, and minerals that our body needs during your menstrual cycle.
2. Shilajit for menstrual cramps.
Shilajit has anti-inflammatory properties, which could help alleviate the inflammation and pain associated with menstrual cramps. Used in Ayurvedic medicine. It is a natural substance that contains both selenium and minerals our body needs to stay balanced.
3. Curcumin for period pain.
Curcumin is the main active compound found in turmeric, and it fights inflammation. Add a curcumin supplement or liquid, and you can find relief fast. CuraMed, a supplement, or Manna, a liquid, can be a great option when looking for immediate relief.
4. CBD/THC for period pain relief.
CBD is non-psychoactive, meaning it won’t give you the “high” that’s often associated with THC. CBD is believed to interact with the body’s endocannabinoid system, which helps regulate various physiological processes, including pain. Unlike CBD, THC is psychoactive and is what gives marijuana its characteristic “high.” THC can act as a muscle relaxant and has analgesic properties, which could potentially help alleviate menstrual cramps. Additionally, THC can affect the perception of pain, potentially providing further relief.
5. Chlorophyll for period inflammation relief.
The chlorophyll green pigment, found naturally in plants, has been suggested as a potential remedy for menstrual pain due to its anti-inflammatory properties. If you aren’t able to eat enough daily leafy greens, adding chlorophyll to your diet can help with cramps.
Food For Menstrual Health
What helps period cramps food
A cornerstone to reducing period cramps lies not in the medicine cabinet but in the kitchen. Food can be your source of medicine, and it can be done in a delicious way! Focusing on a balanced diet that includes colorful fruits and veggies with good oils can be a great place to start.
Foods to Reduce Period Cramps Naturally
However, the goal is to be intentional about adding foods that have both anti-inflammatory and antioxidant properties. And, removing “estrogen-like” foods can be a key factor in supporting pain relief with menstrual cramps.
6. Eliminate “estrogen-like” foods and substances.
High levels of plant estrogen, phytoestrogen, found in soy products, flaxseeds, and sesame seeds to name a few.
7. Replace cooking oil with Extra Virgin Olive Oil.
One of the main active compounds in extra virgin olive oil, oleocanthal, has been shown to have anti-inflammatory properties similar to those of ibuprofen, a common over-the-counter anti-inflammatory drugs and can aid with pain.
8. Add lemon to your diet.
Lemons are high in vitamin C and can promote hydration. Both vitamin C’s potential anti-inflammatory effects and hydration could potentially help alleviate menstrual pain.
9. Drink more water!
Water can help reduce bloating, a common issue during menstruation that can intensify cramps. It also helps your body eliminate waste, keeping you overall healthier.
10. Add garlic to your diet.
Garlic contains compounds that may have anti-inflammatory and pain-relieving effects, which could potentially help reduce menstrual cramps. In addition, garlic is knowing a natural blood thinner. This can promote healthy blood flow and potentially help alleviate menstrual cramps.
11. Reduce high-sodium foods.
High levels of sodium can lead to water retention, which can exacerbate bloating and discomfort associated with menstruation. By reducing high-sodium foods, it’s possible to decrease water retention and potentially lessen menstrual discomfort.
12. Drink more green tea.
A study found “that drinking green tea was associated with a lower prevalence of dysmenorrhoea among reproductive-age women in China.” – NIH
13. Add beets.
Beets are high in dietary nitrates. Dietary nitrates are converted to nitric oxide in the body, which helps relax and dilate blood vessels, improving blood flow. This improved blood flow can potentially help alleviate menstrual cramps.
14. Incorporate Sea Moss.
This algae is packed with minerals the body needs to stay balanced. Sea moss contains bioactive compounds, including sulfated polysaccharides, that have demonstrated anti-inflammatory effects in studies that can help with cramps.
Eating for a healthy menstrual may seem like a big task, but it doesn’t have to be. If you are looking for a specific diet for period cramps, the Mediterranean diet has supporting anti-inflammatory properties. This includes healthy oils, colorful fruits and vegetables, and grains that support a pain-free lifestyle.
Vitamins and Minerals that Help Reduce Period Cramps
Beyond getting your blood work done and determining what your body needs to become pain-free with menstrual pain, here are key vitamins and minerals your body needs to relieve period cramps:
15. Magnesium:
Magnesium plays a role in nerve transmission and muscle contraction. Some studies suggest that magnesium supplements may help reduce menstrual cramps. Magnesium is in foods like almonds, black beans, and spinach.
16. Vitamin E:
Specialist often suggesting Vitamin E in research to help reduce menstrual pain. It’s an antioxidant that helps protect your cells from damage.
17. Vitamin B1 (Thiamine):
Some research has shown that high-dose vitamin B1 can help reduce menstrual cramps.
18. Vitamin B6 (Pyridoxine):
Vitamin B6 plays a crucial role in brain development and function. It helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. Some research suggests that Vitamin B6 can help reduce symptoms of premenstrual syndrome, including cramping.
19. Vitamin D:
Vitamin D might help to reduce inflammation and pain. Some research suggests that high-dose vitamin D can help reduce menstrual cramps.
20. Calcium:
Calcium is a mineral that’s supports bone health. But, it also plays a role in muscle function. It may help the muscles in the uterus to relax. Some research suggests that a calcium-rich diet or supplements can help reduce menstrual pain.
21. Omega-3 Fatty Acids:
While not a vitamin or mineral, Omega-3 fatty acids are worth mentioning for their potential role in reducing menstrual pain. Full of anti-inflammatory properties. It is naturally in fatty fish, flaxseeds, and walnuts.
22. Selenium:
Selenium’s overall role in maintaining good health. Its involvement in reducing inflammation may indirectly contribute to a lesser severity of menstrual cramps.
Lifestyle Changes & Exercises that Help Reduce Period Cramps
23. Mindfulness Meditation:
Mindfulness meditation can help you focus on the present moment. And, may reduce the perception of pain, potentially helping to alleviate menstrual cramps.
24. Getting Enough Sleep:
Sleep allows your body to rest and repair. Lack of sleep can exacerbate pain and discomfort, including menstrual cramps.
25. Managing Stress:
Stress can exacerbate menstrual pain and other symptoms. Techniques for managing stress, such as deep breathing, yoga, and other relaxation practices, can potentially help.
26. Yoga and Pilates:
Both of these practices can help reduce tension in the body, potentially easing menstrual cramps. Certain poses are particularly beneficial for relieving menstrual pain.
27. Stretching Regularly:
Stretching can relieve tension in the muscles and improve blood flow, potentially helping to reduce menstrual cramps.
28. Yoni Steaming:
This self-care practice that knowingly a facial for your yoni can help alleviate menstrual cramps by using steam to relax your muscles.
29. Daily Relaxation:
Relaxation practices can reduce physical tension and mental stress, potentially helping to alleviate menstrual pain.
30. Deep-Breathing Exercises:
Deep breathing can help reduce tension and stress, potentially helping to alleviate menstrual pain.
31. Positive Self-Talk and Affirmations:
Positive self-talk can help improve your mindset and may reduce the perception of pain.
32. Self-Care Practice:
Self-care practices can include anything that makes you feel relaxed and cared for, such as taking a warm bath, reading a book, or practicing skincare. By reducing stress and promoting relaxation, these practices can potentially help alleviate menstrual pain.
33. Daily Physical Activity:
Regular physical activity can help reduce menstrual pain by improving blood flow and releasing endorphins, the body’s natural painkillers.
34. Maintaining a Healthy Weight:
Maintaining a healthy weight can help regulate your menstrual cycle and potentially reduce menstrual pain.
35. Daily Herbal Tea:
Certain herbal teas, such as chamomile and ginger, have properties that may help to soothe menstrual cramps. Additionally, the warm liquid can help relax your muscles, potentially reducing cramps.
Home Remedies and Natural Menstrual Pain Relief
Here’s how each of these home remedies can be great ideas to add to your menstrual self-care routine:
36. Castor Oil Compress:
Castor oil is a helpful remedy for various health conditions for centuries. Having anti-inflammatory and analgesic properties, which could help reduce pain and inflammation associated with menstrual cramps. A castor oil compress is typically a cloth with castor oil on the lower abdomen. All while adding a heat source, such as a hot water bottle or heating pad, on top. The heat can help the castor oil penetrate the skin. Which helps to relax the muscles, improve blood circulation, and alleviate menstrual pain.
37. Epsom Salt Baths:
Epsom salts contains magnesium sulfate. Soaking in an Epsom salt bath can help relax the muscles and relieve tension, which could help alleviate menstrual cramps. Additionally, the magnesium in Epsom salts absorbs through the skin for relief from menstrual pain.
38. Aromatherapy:
Aromatherapy uses essential oils from plants to promote health and well-being. Some essential oils, like lavender, clary sage, and marjoram, have been shown to help with menstrual cramps. This is due to their potential anti-inflammatory and pain-relieving properties. In addition, inhaling these aromas can have a relaxing effect. This may also help reduce the perception of pain.
39. CBD Suppositories:
Using CBD suppositories can help offer menstrual cramp relief fast depending on the potency of the suppository.
It’s important to remember that while these remedies can be helpful. And, these are great additions to the self-care part of your menstrual relief plan.
Treatments of Period Pain Relief
To find relief from menstrual cramps, it’s vital to explore a diverse array of methods that could offer solace. When seeking options beyond traditional medication, natural and holistic practices embrace the body’s mechanisms for healing and pain relief. This can truly help you reach your pain relief goal.
Natural Treatments for Menstrual Cramps
Acupuncture and Acupressure: These traditional Chinese medicine practices are based on the belief that energy, or “qi,” flows through the body along specific pathways called meridians. Acupuncture uses thin needles inserted into specific points on these meridians, while acupressure uses physical pressure. Both methods aim to restore the balance of qi, which might help alleviate menstrual pain. Scientifically, they stimulate the release of endorphins. These are body’s natural painkillers, and possibly help relax muscles to reduce cramping.
40. Pelvic Floor Exercises:
These exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. Strong pelvic muscles can lead to less discomfort during your period. As well as, help the body manage the cramping and pain associated with menstrual cycles.
41. Reflexology:
Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands, and ears. Basing this on the theory that these body parts are connect to certain organs and body systems. For menstrual cramps, applying pressure to points that correspond with the pelvic area, might help alleviate pain.
42. Abdominal Massage:
Massage helps to improve circulation and relieve tension, which can in turn reduce pain. Massaging the abdominal area can help soothe the muscle contractions of the uterus, potentially relieving cramps.
43. Chiropractic Therapy:
Chiropractors work to ensure the spinal alignment correctly. Misalignment, or subluxations, may impact the nerves’ ability to effectively communicate with the reproductive organs, potentially leading to increased pain during menstruation. While limiting evidence, some women report reduced menstrual pain after receiving chiropractic treatment.
44. Red Light Therapy:
Although fairly new, red light therapy uses low-level wavelengths of light. With beliefs to help stimulate energy production in cells, reduce inflammation, and increase blood flow. However, red light therapy needs more research to potentially help reduce menstrual pain.
45. IV Hydration:
A IV Hydration treatment plan help insure your body is staying balanced with all of your vitamin and minerals. It can also address any deficiencies that may be causing menstrual cramps.
Chinese Medicine and Herbs to reduce period cramps
Certain herbs are traditionally used to help manage menstrual cramps. While these remedies can be effective for some people, it’s important to remember that everyone’s body reacts differently. Please consult a healthcare provider before starting a new supplement regimen.
Top 10 Herbs for Period Cramps
Here are herbs suggestions for menstrual cramps:
46. Chamomile:
Chamomile has anti-inflammatory properties according to studies. As well as, have antispasmodic properties that may help to soothe menstrual cramps.
47. Ginger:
Ginger having anti-inflammatory effects may help to reduce menstrual pain. Studies suggest that ginger might be as effective as some non-steroidal anti-inflammatory drugs like ibuprofen in reducing menstrual pain. – NIH
48. Fennel:
Fennel has antispasmodic effects and has been studied for its potential in reducing menstrual pain.
49. Cinnamon:
Cinnamon is traditionally used for a variety of menstrual issues, including pain. Some research supports its use for menstrual pain. However, cinnamon needs more research.
50. Cramp Bark (Viburnum opulus):
Traditionally, it is used to relieve cramps, including menstrual cramps. Knowingly, it has antispasmodic properties as well.
51. Raspberry Leaf:
Raspberry leaf, recommended for women’s reproductive health, including menstrual cramps. Traditionally used to tone the uterus, might help to ease menstrual cramping.
52. Dong Quai (Angelica sinensis):
A traditional Chinese herb, it used to help with menstrual cramps. However, more donj quai needs more research.
53. Evening Primrose Oil:
Evening primrose oil is used for a variety of women’s health conditions. And, menstrual cramps is one of those conditions. Some believe it can help to balance hormones. However, evening primrose oil needs more research.
54.Chaste Tree Berry (Vitex agnus-castus):
Chaste Tree Berry is traditionally helpful for relieving menstrual discomfort and hormonal imbalances.
55. Turmeric:
Turmeric contains a compound called curcumin, which has anti-inflammatory properties. Consuming turmeric or curcumin supplements may help reduce menstrual pain and inflammation.
Remember, while these herbs can potentially offer some relief from menstrual cramps, they can also interact with medications. It’s important to consult with a healthcare provider before starting a new herbal regimen.
Step 2 to Reduce period cramps Naturally: Make A Plan
Now that you know all of your natural options for relieving menstrual cramps, it’s time to make a measurable plan. You need to be able to keep track of what you are doing. Knowing how you are feeling, and what is working is how you become proactive in staying pain-free.
How to Stop Menstrual Cramps Fast
There is a method to finding relief! It took me years to figure this out for myself, and if you are looking for a way to stop period pain and cramps fast and naturally, check out my PERIODish Method. I know it will help get the results you want years faster than it did for me. In this ebook, I break down the steps to finding relief fast and how to maintain a long-term pain-free journey.
This ebook will help you outline a healthy cycle plan with all the tools you need, including a monthly planner and specific steps you need to take during different phases of your menstrual cycle.
Use the code HEALTHY10K for 10% off your ebook.
FAQ About Period Cramps Relief
Can reducing caffeine help with menstrual cramps?
Limiting caffeine is often said to help limit pain from period cramps. However, an NIH study found “that current recommendations for women to reduce caffeine intake may not help prevent the development of PMS.”
How to stop period pain immediately.
If you are looking to stop period pain immediately, reaching for an anti-inflammatory medication like ibuprofen can help. However, if you are looking to resolve chronic menstrual pain, the following are combinations that will work:
How to stop period pain one day before YOUR period
1 day before period cramps start: Use a CBD suppository, take a curcumin supplement like CuraMed first thing in the morning and throughout the day, drink water with hydrating fruits and vegetables, take an epsom salt bath, and apply a caster oil compress throughout the day. Avoid eating for that will cause inflammation and remove any stressful scenarios for the day. Practice radical self-care and laugh as much as possible to release endorphins.
How to stop period pain one week before YOUR period
1 week before your menstrual cycle starts: Take a natural PMS supplement like Semaine, get IV hydration that includes vitamins and minerals you may be deficient in, increase your water intake and add fruits that will help you stay hydrated, add leafy greens to every meal, change your schedule. And, remove any stressful moments a week before and during your cycle.
How to stop period pain two weeks before YOUR period
2 weeks before your period starts: Take your vitamins including those that support a healthy, take an epsom salt bath daily, drink a lemon juice and olive shot every morning, add chlorophyll drops in your water throughout the day, get at least 8 hours of sleep.
How to stop period pain three weeks before YOUR period
3 weeks before your period cramps: Take your vitamins to help relieve menstrual pain every day. Drink at least 8oz of water daily with Dong Quai drops and make a tea daily that includes one or all of green tea, raspberry leaves, and cramp bark. Move/workout at least 30 minutes a day. Make an acupuncture appointment, and take an Epsom salt bath once a week. And of course, focus on getting 8 hours of sleep every day.
Women’s Health Blog Posts to Explore:
- Pour a glass! Red Wine for Endometriosis
- Natural Endometriosis Pain Relief. What My Younger Self Needs to Know
- Refreshing Beet Juice Recipe for Women’s Health
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!
