The Best Natural Ways to Relieve Menstrual Cramps

For many women, menstrual cramps are painful monthly test. Symptoms such as bloating and nausea can make you feel uncomfortable and make menstrual cramps feel worse. However, you are not alone.

More than half of menstruating women experience some pain for one or two days during the period.1 This article will cover a number of natural remedies and lifestyle changes that can help relieve cramps painful.

What causes menstrual cramps?

Every month, your body builds up the uterine lining to feed the developing fetus. If you are not pregnant, your body expels it as a monthly bleeding. And while the periods may vary in length and the amount of bleeding, it can also be painful and accompanied by severe cramping (dysmenorrhea is the medical term).

painful menstrual cramps, usually among teenagers and younger women, are affected by fatty substances called prostaglandins that act like hormones that cause your uterus to contract. These are the same chemicals that induce labor. The most prostaglandins produced by the body, the worst are menstrual cramps. This is called primary dysmenorrhea.

Older women who suffer from underlying conditions such as uterine fibroids, endometriosis or pelvic inflammatory disease (PID) are also more likely to experience pain and painful menstrual cramps. These cramps are called secondary dysmenorrhea. Fortunately, there are home remedies to relieve and even prevent painful menstrual cramps.

Symptoms of painful menstrual periods

symptoms of painful periods may include any of the following signs:

  • abdominal cramps with low back pain
  • gastrointestinal (GI) symptoms such as nausea, diarrhea, vomiting or
  • headaches
  • Dizziness
  • heavy menstrual flow

home remedies to relieve painful menstrual cramps


Several home remedies to relieve the pain of menstrual cramps and other symptoms. They range from lifestyle changes to other methods that focus on relieving menstrual pain, such as natural supplements and natural painkillers. Let’s take a look at some of the natural treatments to relieve severe menstrual pain.

Healthy Diet


Magnesium is an essential mineral that plays a role in more than 300 reactions in the body and can also help relieve menstrual cramps. One study found that magnesium was more effective than placebo for menstrual pain. Another important finding of this study was to take magnesium reduces the need for additional pain medication. You can find magnesium rich food in my article on the main signs that you have magnesium deficiency.

In addition to foods rich in magnesium, the University of Maryland Medical Center recommends eating foods rich in calcium and foods rich in antioxidants such as berries to help relieve cramps.

should also include protein-rich foods such as lean meats and beans. Avoid processed and refined foods such as white bread and pasta can provide additional relief Cramp period. A healthy diet can also help relieve other symptoms such as nausea, which often accompany painful cramps.

Vitamin D

Vitamin D may be effective in reducing the painful uterine cramping remedy. A study published in the Archives of Internal Medicine examined the effects of a vitamin D3 supplement given to women with a previous history of painful periods before the start of their menstrual women received vitamin D3 cycle.8 experienced a significant reduction in painful menstrual cramps . The researchers added that supplementation with vitamin D also allowed women to reduce the use of NSAIDs.

fish oil and vitamin B1

There are other foods that can also relieve painful menstrual cramps. Supplements such as fish oil and vitamin B1 can help soothe their painful menstrual pain and without medication.

A study published in the Journal of Global Health Sciences studied the effects of supplemental vitamin B1 daily capsule of fish oil, and the two combined.9 researchers found that all three groups experienced fewer menstrual pain intense while taking complete or combination of the two.

Other herbal supplements for pain relief Period

Several other supplements herbal such as black cohosh, chaste berry, cramp bark and evening primrose oil can also provide relief from the pain of menstrual cramps and other symptoms associated with menstruation. However, it is wise to be cautious before taking any of these supplements.

Black cohosh, for example, presents a risk of liver toxicity and can interact with some medications. Other herbs such as evening primrose oil can have serious interactions with other drugs such as anticoagulants.

Some other supplements that showed positive effects on pain period lies in its estrogen-like properties.3 However, this same feature carries a risk of serious interactions for women with hormone-related hormone replacement therapy or cancers.


While it may not be something that you might think to consider, exercise may provide relief from menstrual pain. When you exercise, your body releases endorphins, creating “high. From the corridor” Dr. Smitha Bhandari call in WebMD explains that endorphins act as painkillers such as aspirin. The reason is that endorphins affect the brain in a similar manner.

Endorphins can also help with other symptoms associated with menstruation such as depression and low self esteem. You can also relieve stress may worsen during your period. The Journal of Family and Reproductive Health reports that both aerobic and stretching exercise can help with painful periods.13 exercise can also provide distraction you need to not stop on your discomfort.

Mindfulness & Relaxation

mindfulness practices can be an effective way to help ease the pain of cramps naturally. Like magnesium, a study at Wake Forest Baptist Medical Center found that mindfulness practices can help relieve pain.

Using brain scans, Fadel Zeidan, Ph.D. explained that the brain responds differently to the way mindfulness meditation. When you meditate, you activate brain regions associated with self-control over pain. The researchers found that meditation reduces pain intensity and perceived unpleasant.

In another study by Wake Forest Baptist Medical Center, researchers found that mindfulness meditation reduces pain perception of participants by 24 percent. The effects acted as a pain medication without opioid.

to calm her menstrual cramps, you can try these simple and effective meditation techniques 7 that can be done in the comfort of your home.


Some essential oils can act as thinking techniques to help relax and relieve pain associated with menstrual cramps.

A study published in the Journal of Complementary and Alternative Medicine the effects of a blend of lavender, sage, pink and essential oils in menstrual pain were examined. The researchers used a ratio of 2: 1 diluted in almond oil: 1. Participants who received an abdominal massage with essential oil blend reported a significant reduction in the severity of menstrual cramps.

According to the University of Maryland Medical Center, lavender can relieve stress and anxiety you may experience when you have periods.17 painful can also help with pain control. A study published in Pain Practice found that patients using lavender essential oil after breast biopsy surgery experienced greater satisfaction with pain control.

To get rid of your stomach pain, you can use other essential oils to relieve stress and anxiety, or these 16 best essential oils to relieve pain and inflammation.

topical heat

Another way to handle your painful cramps is to apply topical heat in your abdomen. hot showers or baths, as well as heating pad or warm compresses can provide soothing relief from pain of his term. You may even want to consider hot drinks like hot to warm you from the inside tea.

A review published in BMJ Clinical Evidence found that topical heat was effective as ibuprofen in the management of pain.18 A study published in Evidence-Based Nursing found that using a heating pad while taking ibuprofen was so effective as only the heating pad to soothe menstrual cramps.

natural painkillers

Ibuprofen is one of several drugs counter nonsteroidal anti-inflammatory drugs (NSAIDs) is suggested for relief of menstrual pain. The advantage is that ibuprofen can reduce the production of prostaglandins that increase the intensity of painful cramping. A study published in the American Journal of Medicine found that ibuprofen reduce the release of prostaglandins and offer relief from menstrual pain.

Although effective, ibuprofen carries a risk of side effects. Some of these effects mimic menstrual symptoms such as abdominal cramps pain and cramping, according to May Clinic.7 However, you can choose natural painkillers to ease her menstrual pain. Some of these natural painkillers such as ginger and turmeric may already be in your kitchen cupboard. You can find a long list of other natural painkillers in my article on the best natural and effective alternatives to ibuprofen.

acupuncture and acupressure

Acupuncture can help get rid of menstrual cramps naturally. A review published in 2011 examined the currently available evidence supporting the use of acupuncture and acupressure to treat menstrual pain. It was found that both acupuncture and acupressure may reduce menstrual pain, however, to do more tests are needed.

menstrual cramps – Seeing your doctor

If you experience any relief from the painful symptoms of age or have a long history of pain, you should consult your doctor. Secondary dysmenorrhea may be the cause of their painful menstrual periods. Also, before taking any new supplements, talk to your doctor, especially if you have an existing condition or take other medications.

Fortunately, you have many options to relieve menstrual pain. Menstrual cramps do not have to ruin your day, and lifestyle changes such as diet and exercise provide additional health benefits.


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