Menstruation may accompany premenstrual symptoms such as cravings, irritability, fatigue, and sore breasts. And if you also experience menstrual cramps, you may have considered how you can relieve your menstrual cramps naturally. Believe it or not, there’s an array of natural remedies for menstrual cramps!
For myself, some months my menstrual cramps feel more severe than others; however, I stay away from pharmaceuticals unless I’m unable to listen to my body and I need to go out and move a lot or concentrate on something like an exam.
Learn more about why I stay away from pharmaceuticals (when reasonable) here: “Toxic Chemicals You Need to Avoid for Your Fertility.”
What Causes Menstrual Cramps?
During your period, your uterus must contract to shed its lining. These cramps are primarily due to the release of prostaglandins by the uterus, which results in uterine contractions.
Prostaglandins are chemical compounds in the body made of fats that have hormone-like effects. Studies have shown the more prostaglandin inflammation you have, the worse your menstrual cramps can be [19].
This is also true towards the end of your pregnancy! However, earlier in your pregnancy, the hormone progesterone prevents the uterus from contracting and going into labor prematurely [20].
Your Premenstrual Diet
On the months my menstrual pains are worse, my diet is usually the culprit.
Evidence-based diet tips to relieve your menstrual cramps naturally include:
- Limiting inflammatory foods such as: red meat and excess dairy
- Limiting certain foods that cause bloating and water retention, such as: fatty foods, alcohol, carbonated drinks, caffeine, and salty foods
Herbs to Relieve Your Menstrual Cramps Naturally
Chamomile Tea:
One study reports that chamomile tea increases urinary levels of glycine, which helps relieve muscle spasms [1]. Additionally, glycine acts as a nerve relaxant [1].
You may drink one or more cups of chamomile tea daily starting a week before your period. This is one routine I’ve implemented to prevent intense menstrual cramps, and I love it!
Dill:
One study found that taking 1,000 mg of dill was as effective as mefenamic acid (an OTC drug) for relieving menstrual cramps [2].
Try taking 1,000 mg of dill for 5 days, starting two days before menstruation begins.
French Maritime:
One study found that women who took 60 mg of French Maritime Pine Bark Extract during each day of menstruation helped ease moderate menstrual pain [3].
Dietary Supplements to Relieve Your Menstrual Cramps Naturally
Magnesium:
Taking magnesium daily can prevent menstrual cramps by relaxing the smooth muscle of the uterus and reducing prostaglandins that cause period pain [4, 5].
Magnesium may be taken in the form of magnesium capsules or magnesium topical spray.
Ginger Root Extract (Ginger Powder) :
Ginger is effective in relieving nausea and vomiting, but it’s also effective in easing menstrual cramps naturally [6]. Another study confirmed its anti-inflammatory and pain-relieving properties, ensuring it may help with both pains and bloating associated with menstruation [7].
Another study even concludes that taking 200 mg of Ginger Root Extract (Ginger Powder) every 6 hours was as effective as the drug Novafen, which combines ibuprofen, acetaminophen, and caffeine to reduce menstrual pain [8].
Fennel Seed Extract:
In a 2012 study with girls and women ages 15-24, the ones taking fennel seed extract reported menstrual pain relief, and the ones taking the placebo said none [9].
When your period starts, you can take 30 mg of fennel seed extract 4x daily for 3 days for menstrual cramp relief.
More Supplements to Naturally Relieve Menstrual Cramps
Cinnamon:
One study found women who took cinnamon capsules reported less bleeding, pain, nausea, and vomiting during menstruation compared to the placebo group [10].
Try taking 840 mg of cinnamon capsules 3x daily for the first 3 days of your period.
Vitamin E:
Multiple studies have found that vitamin E can reduce the severity of menstrual cramps naturally [11-14]. One of those studies, in particular, found that combining vitamin E and omega-3 can reduce pain severity with dysmenorrhea (severe menstrual cramps during menstruation) by reducing prostaglandin synthesis [13].
You may take 400 IU of vitamin E daily to help reduce prostaglandins in your body, thus reducing menstrual pain, or take 200 IU of vitamin E with 300 mg of omega-3 capsules (180 mg EPA and 120 mg DHA) for similar, possibly even better effects!
I use the Now 1,000 mg Omega 3-6-9 to help me satisfy all of my omega needs on days I may need extra support!
Essential Oils to Relieve Menstrual Cramps Naturally
A 2018 review of multiple studies found that massage therapy and aromatherapy can ease period pain [16]. For using massage to relieve menstrual cramps, some essential oils this study looked at included:
- Lavender Essential Oil
- Rose Essential Oil
- Peppermint Essential Oil
- Ginger Essential Oil
- Cinnamon Essential Oil
- Clove Essential Oil
- Clary Sage Essential Oil
- Nutmeg Essential Oil
- Fennel Essential Oil
- Marjoram Essential Oil
My personal favorite combination of essential oils to ease menstrual pain with massage therapy are Lavender Essential Oil, Clary Sage Essential Oil, and Marjoram Essential Oil.
This combination was included in this 2018 review of studies and was found to provide menstrual pain relief and reduce the duration of menstrual pain compared to those who received synthetic fragrances [17].
Yoga and Exercises to Relieve Menstrual Cramps
One study found that exercise is effective at easing menstrual pain and may even eliminate or reduce the need for pain-relieving medications [21].
Another study found that yoga decreases menstrual pain and improves overall health [22]. Yoga can also help you better cope with emotional symptoms commonly associated with menstruation, such as depressed feelings and irritability. Furthermore, yoga before bed may help you sleep better!
Some helpful yoga poses to relieve your menstrual cramps naturally include:
- Cat-Cow pose
- Child’s pose
- Plank pose
- Cobra pose
TENS Device
TENS stands for Transcutaneous Electrical Nerve Stimulation, which is a non-pharmacological way to help manage pain by sending low-voltage electrical currents to your body through electrodes stuck to the skin of your back.
Researchers believe TENS works by changing how a person perceives pain. The Gate Control Theory helps explain how distractions help reduce pain. Like when a headache goes away while watching a movie but returns when the movie ends. Although the pain stimulus never goes away, your awareness decreases when your brain receives other stimuli. Since your brain is busy processing other messages, it can’t pay as much attention to the painful sensations creating physiologic responses to the pain [23].
TENS units have been used to relieve pain for a variety of conditions since the 1970s. Various conditions TENS has been used for including menstrual cramps, arthritis, labor contractions, and more!
During labor, research has found that a TENS unit applied to the lower back does seem to lower pain compared to placebo or routine care. One recent study even compared TENS to injectable opioids and found that TENS relieved pain just as well as the opioids, but without causing side effects for the mothers and babies [24].
“Both HF (high frequency) and LF (low frequency) TENS been shown to provide analgesia specifically when applied at a strong, non-painful intensity and HF TENS may be more effective for people taking opioids” [24].
Keep in mind that TENS should never be used with heat or anywhere near water.
Check out this TENS device with fantastic reviews from mothers who used it during labor for about $20!
Other Lifestyle Tools
Rest:
For many women, it’s common to experience disturbances in sleep during their periods [18]. This is because when your hormones drop, your body temperature rises, which can throw off your circadian rhythm (your daily schedule for sleep and wakefulness).
However, sleep is an essential tool for recovery. Check out my tips for How to Improve Your Sleep During Pregnancy, as these tips will also help you during menstruation! (Coming soon!)
Orgasm:
Having an orgasm triggers the release of neurotransmitters such as endorphins and oxytocin.
Endorphins decrease pain perception, moderate the release of oxytocin, and help you enter a dreamlike state [15].
Oxytocin has a calming effect and enhances smooth muscle contraction of the uterus, so with an orgasm, you may experience more blood coming out of your vagina.
Therefore, the endorphins and oxytocin released with an orgasm help you feel good and relieve pain!
A Heating Pad:
Heating pads offer topical heat therapy to help soothe aching muscles and joints and relieve pain.
Check out this high-quality and affordable heating pad from Amazon!
If All Else Fails…
If all else fails or you don’t have access to these natural methods to help ease your period cramps, taking non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, aspirin, or naproxen, blocks prostaglandins and can help reduce menstrual pain.
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