10 Natural Home Remedies for Period Cramps and Pain Relief

Periods are an uncomfortable time of the month for many women, but there are things you can do to help. Let's take a look at natural home remedies for period cramps and pain relief.

Most women experience some discomfort during their periods, and according to the Women’s Health Concern, period pains affect 80 percent of women at some stage of their lives. The technical word for period cramps is dysmenorrhea. Cramps are characterised by aching, throbbing pains in the lower abdomen, as well as pain in the lower back, hips and inner thighs.

Period cramps are caused by an excess of the hormone prostaglandins, which is what causes the uterus to contract. When you have strong uterine contractions, this can cause pain, as blood flow is reduced and the supply of oxygen to the uterus muscle tissue decreases. Period cramps are often accompanied by other symptoms such as nausea, vomiting, and headaches. 

1. Hot Water Bottle

Applying heat to the lower abdomen increases blood flow to the area, which helps to flush out excess prostaglandin and reduces the cramping. A 2018 study found that applying heat to the lower abdomen such as by using a heating pad was as effective as using non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and paracetemol. Applying heat will also help the uterine muscle to relax. 

If you don’t have a hot water bottle or heating pad handy, try having a hot shower or bath as this will have a similar effect. Until your next period however, you might have time to sew yourself a homemade heating pad with natural ingredients only.

2. Exercise

One of the best home remedies for period cramps is engaging in some light exercise. If you feel up for it, try doing some exercise, such as yoga, swimming, or going for a light jog. A 2019 study found that women under the age of 25 that took part in both low-intensity exercise and high-intensity exercise may experience less period pain compared to those who do not exercise. The endorphins released from doing exercise will help to boost your mood and reduce stress, and provide some pain relief. Exercising will also improve your blood circulation, so opening up the blood vessels in your uterus will increase circulation and work to reduce period cramps. 

3. Essential Oil Massage

Essential oils are concentrated plant extracts and they can be used in massage therapy to help relieve period cramps and pain relief. You can either take two to three drops of essential oils, mix them with a carrier oil and massage your lower belly, or add them to your bath water. Carrier oils include coconut oil, avocado oil or almond oil. A study from 2018 has found that aromatherapy can help manage pain in dysmenorrhea.

• Lavender oil is known for its anti-inflammatory properties, so it helps to relax your muscles. 
• Cinnamon is known to reduce inflammation in the body. 
• Peppermint can be applied to the lower abdomen and the tingling sensation can help to promote blood flow to the area. 
• Clary sage can be used to promote calmness and relaxation. 

4. Stay Hydrated

Staying hydrated is particularly important while you are on your period – a 2021 study has found that water intake may have a role in reducing period cramps and pain. Not drinking enough water can lead to bloating and cramps, as your oestrogen and progesterone levels are already low during this time of the month, which means your body retains more water. As well as this, not drinking enough water can lead to migraines and feelings of tiredness. 

Drinking herbal teas while you are experiencing period cramps can help to relax your muscles. Try these calming herbal tea recipes.

5. Ginger

Ginger is a powerful plant with anti inflammatory properties, so it is a great home natural remedy for period cramps and pain relief. A study from 2016 confirmed that ginger can help reduce pain associated with dysmenorrhea. Primarily, ginger is found to protect against inflammation by inhibiting the bodies production of prostaglandins. Ginger is also soothing on digestion, so it can also be useful to use as a natural home remedy if you have other symptoms such as bloating or nausea. 

Try drinking some ginger tea, which can help to relax the uterine muscles, or enjoy some ginger infused water. 

6. Magnesium Supplements

Magnesium may have a big role to play for some people in their period cramps. A 2020 study has found that taking magnesium supplements can reduce the severity of period cramps and pain. Magnesium can work to relax and soothe the muscles and reduce production of prostaglandins, the hormone that causes the uterus to contract. Taking a magnesium supplement is a good alternative to always relying on painkillers such as ibuprofen and paracetamol. 

As well as taking a magnesium supplement, you can add magnesium rich foods to your diet. These foods include:

• Leafy greens such as kale, spinach.
• Nuts such as cashews, almonds, and walnuts. 
• Legumes such as beans, chickpeas and lentils. 
• Whole grains such as buckwheat and quinoa. 

Before adding a new vitamin or supplement to your diet, consult with a healthcare professional.

7. Omega-3 Supplement

Another supplement to try for period cramps is a supplement containing polyunsaturated fatty acid omega 3. The natural anti-inflammatory properties of omega-3, which is found in fish oils, can help to relieve menstrual cramps as it reduces inflammation in the body. A study from 2011 found that the reduction of the intensity of period pain after taking omega-3 was higher than the reduction of the pain after taking ibropofen. 

You can also add more foods to your diet are rich in omega-3. Foods that are high in these healthy fatty acids include: 

• Oily fish likes salmon and mackerel.
• Leafy greens like kale and spinach.
• Seeds like flax seeds and chia seeds. 

8. Chinese Herbal Medicine

Another natural home remedy to try for period cramps and pain relief is Chinese herbal medicine. There is an incredibly wide array of herbs that can be used for period cramps, that have been used for over centuries in Chinese medicine. A 2008 study provided evidence for Chinese herbal medicine being an effective treatment for period pains, when compared to pharmaceutical drugs. Here are some of the most effective herbs for helping with period pains: 

• Angelica Sinensis: in Chinese medicine, this herb is considered both a blood mover and a blood nourisher, so it can help to promote blood flow to the uterus to prevent cramping. 
• White Peony: this herb can calm muscles spasms, so it works to reduce inflammation and relax the uterine muscles from contracting.
• Corydalis: this herb helps to combat inflammation by inhibiting the release of histamine, as well as working as a muscle relaxant and having pain relieving effects. 

9. Skip Inflammatory Foods

Sugar, processed foods, and anything with preservatives can make cramping worse, so skipping them is on of the best home remedies for period cramps. These types of foods all lack in antioxidants which means that are inflammatory on the body and can increase period cramps. In comparison, foods such as fruits, vegetables, whole grains, nuts, and seeds will help to reduce inflammation as they are all high in antioxidants. A 2019 study found that balanced diets that are rich in vitamins and minerals and contain fruits, vegetables, fish, and milk are associated with less period cramps. 

10. Limit Caffeine Intake

Caffeine is a vasoconstrictor, which means that it makes the blood vessels constrict, including the ones that reach your uterus. This means that less blood and oxygen can flow to them, which can lead to period cramps that are more intense and frequent. A 2014 study provides evidence for this, as it found that the risk of dysmenorrhea was approximately two times higher in women with a high caffeine intake.

https://utopia.org/guide/caffeine-withdrawal-symptoms/

Read on: 

• Period Panties: Choosing the Best Period Underwear
• How to Clean Menstrual Cups the Natural Way
• Herbal Remedies: 5 Yarrow Benefits and Uses

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