How can you alleviate menstrual pain naturally at home. What are the most effective remedies for period cramps. Which lifestyle changes can help reduce menstrual discomfort. Why do some people experience more intense menstrual pain than others. When should you seek medical help for severe period cramps.

Understanding Menstrual Cramps and Their Causes

Menstrual cramps, also known as dysmenorrhea, are a common experience for many individuals during their menstrual cycle. These cramps occur when the muscles of the uterus contract and relax to shed the built-up lining. While some discomfort is normal, certain factors can contribute to more intense pain:

• Heavy menstrual flow
• First childbirth
• Being under 20 or just starting menstruation
• Overproduction of or sensitivity to prostaglandins
• Uterine growths
• Endometriosis
• Birth control use

Understanding these factors can help in managing and potentially reducing menstrual pain. For those experiencing severe or persistent pain, it’s essential to consult a healthcare professional for proper diagnosis and treatment.

Over-the-Counter Pain Relief Options for Menstrual Cramps

When it comes to managing menstrual pain, over-the-counter (OTC) medications can provide significant relief. Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary recommended option for menstrual pain and heavy bleeding. But how do these medications work?

NSAIDs, such as ibuprofen (Advil) and naproxen (Aleve), work by lowering the body’s production of prostaglandins, which are compounds associated with menstrual pain. While not as effective as oral contraceptives in reducing prostaglandin levels, NSAIDs can help alleviate discomfort for many individuals.

Are NSAIDs the only OTC option for menstrual pain? While they are the most commonly recommended, some people may find relief with acetaminophen (Tylenol) or combination medications designed specifically for menstrual symptoms. It’s important to follow dosage instructions and consult with a healthcare provider if you have any concerns or pre-existing conditions.

Heat Therapy: A Proven Natural Remedy for Period Pain

Heat therapy has long been a go-to remedy for menstrual cramps, but is there scientific evidence to support its effectiveness? A 2018 review of studies found that heat therapy, typically in the form of a heat patch or pack, was as effective as NSAIDs in treating menstrual pain. Moreover, heat therapy may cause fewer side effects compared to medication.

How can you incorporate heat therapy into your pain management routine? There are several options:

• Use a hot water bottle or heating pad
• Take a warm bath
• Apply a warm towel to the lower abdomen
• Create a DIY heating pad using fabric and uncooked rice

To make your own heating pad, follow these steps:

1. Cut and sew two pieces of fabric together, leaving a small opening.
2. Fill the fabric pouch with uncooked rice.
3. Sew the opening closed.
4. Microwave for a few minutes to the desired temperature, being careful not to overheat.
5. Allow to cool if necessary, or wrap in a towel to reduce heat transfer.

Heat therapy can be particularly effective when combined with other pain management techniques, such as gentle exercise or relaxation methods.

Massage and Aromatherapy for Menstrual Pain Relief

Can massage and aromatherapy really help alleviate menstrual cramps? According to a 2018 review of studies, both massage therapy and aromatherapy can indeed reduce menstrual pain. Massage therapy for menstruation typically involves applying pressure to specific points while moving the hands around the abdomen, sides, and back for about 20 minutes.

Incorporating essential oils into the massage may provide additional benefits. Some essential oils that have shown promise in reducing menstrual pain include:

• Lavender
• Peppermint
• Rose
• Fennel

How can you safely use essential oils for menstrual pain relief? It’s crucial to dilute essential oils with a carrier oil before applying them to the skin. A safe concentration is one drop of essential oil per teaspoon of carrier oil, such as grapeseed or sweet almond oil. You can either purchase a pre-made scented massage oil or create your own blend at home.

Remember that while aromatherapy can be a pleasant and potentially effective complement to other pain relief methods, it should not replace medical advice or treatment for severe menstrual pain.

The Surprising Connection Between Orgasms and Menstrual Pain Relief

While it may seem counterintuitive, there’s scientific evidence suggesting that orgasms could help alleviate menstrual cramps. But how does this work? Vaginal orgasms involve the entire body, including the spinal cord, which signals the release of neurotransmitters such as endorphins and oxytocin.

Endorphins, often referred to as the body’s natural painkillers, can decrease pain perception. Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, explains that vaginal orgasms are described as being internal and involving the whole body, likely due to the different nerve pathways involved compared to clitoral stimulation.

Is there scientific research to support this theory? A 1985 study by Dr. Komisaruk and Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain. While more research is needed specifically on the effects of orgasms on menstrual cramps, the existing evidence suggests it could be a natural and enjoyable way to manage pain for some individuals.

It’s important to note that sexual activity during menstruation is a personal choice, and not everyone may feel comfortable with this approach to pain management. As with any pain relief method, it’s essential to do what feels right for your body and consult with a healthcare provider if you have any concerns.

Dietary Changes to Reduce Menstrual Discomfort

Can the foods you eat affect your menstrual cramps? Research suggests that certain dietary choices may indeed influence the severity of menstrual pain. During menstruation, it’s generally advisable to avoid foods that cause bloating and water retention, as these can exacerbate discomfort.

Which foods should you consider limiting or avoiding during your period?

• Caffeine: It may increase tension and constrict blood vessels, potentially worsening cramps.
• Alcohol: It can lead to dehydration and may intensify mood swings.
• Salty foods: Excess sodium can cause bloating and fluid retention.
• Fatty foods: They may increase inflammation in the body.
• Sugary foods: High sugar intake can lead to energy crashes and mood swings.

On the other hand, certain foods may help alleviate menstrual symptoms:

• Water-rich fruits and vegetables: They can help combat bloating and provide essential nutrients.
• Whole grains: Rich in B vitamins and fiber, they can help stabilize mood and digestion.
• Lean proteins: They provide sustained energy and can help balance hormones.
• Foods rich in omega-3 fatty acids: These may help reduce inflammation and pain.
• Magnesium-rich foods: Magnesium can help relax muscles and reduce cramps.

Remember, everyone’s body responds differently to various foods. It may be helpful to keep a food diary to identify any patterns between your diet and menstrual symptoms.

Exercise and Movement: Natural Pain Relievers for Menstrual Cramps

Can physical activity really help with menstrual pain? While it might seem counterintuitive to exercise when you’re experiencing cramps, gentle movement can actually be beneficial. Exercise releases endorphins, which are natural pain relievers, and can help improve circulation, potentially reducing menstrual discomfort.

What types of exercises are most effective for managing menstrual cramps?

• Yoga: Certain yoga poses can help stretch and relax the muscles in the lower back and abdomen.
• Walking: A brisk walk can boost mood and alleviate pain.
• Swimming: The buoyancy of water can provide relief from cramps and back pain.
• Pilates: These exercises can strengthen core muscles and improve flexibility.
• Light cardio: Activities like cycling or dancing can increase blood flow and reduce pain.

It’s important to listen to your body and not push yourself too hard during your period. Start with gentle exercises and gradually increase intensity as you feel comfortable. If you experience increased pain or discomfort during exercise, stop and rest.

Regular exercise throughout your menstrual cycle, not just during your period, may also help reduce the severity of menstrual cramps over time. Aim for at least 30 minutes of moderate exercise most days of the week for overall health and potential menstrual pain relief.

Specific Yoga Poses for Menstrual Pain Relief

Yoga can be particularly effective in managing menstrual cramps. Here are some poses that may help:

• Child’s Pose: Stretches the lower back and promotes relaxation.
• Cat-Cow Pose: Improves spine flexibility and massages abdominal organs.
• Supine Twist: Helps relieve lower back pain and aids digestion.
• Legs-Up-the-Wall Pose: Promotes circulation and reduces swelling in the legs.
• Reclined Bound Angle Pose: Opens the hips and can alleviate menstrual cramps.

Remember to breathe deeply and hold each pose for several breaths, focusing on relaxing the muscles in your lower abdomen and back.

Herbal Remedies and Supplements for Menstrual Pain Management

Can natural herbs and supplements provide relief from menstrual cramps? While more research is needed, some herbal remedies and supplements have shown promise in managing menstrual pain. However, it’s crucial to consult with a healthcare provider before starting any new supplement regimen, as some may interact with medications or have side effects.

Which herbs and supplements have been studied for menstrual pain relief?

• Ginger: Known for its anti-inflammatory properties, ginger may help reduce menstrual pain.
• Cinnamon: Some studies suggest it may help alleviate menstrual cramps and heavy bleeding.
• Fennel: This herb may help reduce the intensity of menstrual cramps.
• Chamomile tea: It has anti-inflammatory properties and may help reduce menstrual pain.
• Omega-3 fatty acids: These supplements may help reduce inflammation and pain.
• Magnesium: This mineral may help relax muscles and reduce cramps.
• Vitamin B1 (Thiamine): Some research suggests it may help alleviate menstrual pain.

How can you incorporate these remedies into your routine? Herbal teas, such as ginger or chamomile, can be easily added to your daily diet. For supplements, it’s important to follow the recommended dosage and consult with a healthcare provider, especially if you have any pre-existing conditions or are taking other medications.

While these natural remedies may provide relief for some individuals, they should not replace medical treatment for severe or chronic menstrual pain. If you experience persistent or debilitating pain, it’s important to seek professional medical advice.

The Role of Stress Management in Menstrual Pain Relief

Can reducing stress help alleviate menstrual cramps? There’s growing evidence suggesting a connection between stress levels and the severity of menstrual symptoms. Stress can increase muscle tension and inflammation in the body, potentially exacerbating menstrual pain.

What stress management techniques may help reduce menstrual discomfort?

• Meditation: Regular meditation practice may help reduce stress and pain perception.
• Deep breathing exercises: These can help relax tense muscles and promote overall relaxation.
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to reduce overall body tension.
• Mindfulness practices: Being present in the moment can help reduce stress and anxiety related to menstrual pain.
• Adequate sleep: Getting enough quality sleep can help manage stress and may reduce menstrual discomfort.

Incorporating stress management techniques into your daily routine, not just during your period, may help reduce the overall impact of stress on your menstrual symptoms. Experiment with different methods to find what works best for you, and consider seeking guidance from a mental health professional if you’re struggling with chronic stress.

When to Seek Medical Help for Menstrual Pain

While some level of discomfort during menstruation is normal, severe or debilitating pain may indicate an underlying condition that requires medical attention. But how do you know when it’s time to consult a healthcare provider?

Consider seeking medical help if you experience any of the following:

• Severe pain that interferes with daily activities
• Pain that lasts longer than the first 1-2 days of your period
• Pain that doesn’t respond to over-the-counter pain relievers
• Sudden changes in your menstrual pain patterns
• Heavy bleeding that requires changing pads or tampons more frequently than every 1-2 hours
• Menstrual pain accompanied by fever, severe nausea, or vomiting
• Pain during intercourse or between periods

These symptoms could indicate conditions such as endometriosis, uterine fibroids, or pelvic inflammatory disease, which require proper diagnosis and treatment. A healthcare provider can perform necessary tests and recommend appropriate treatments, which may include hormonal therapies, stronger pain medications, or in some cases, surgical interventions.

Remember, severe menstrual pain is not something you have to endure. With proper medical care and management, many individuals find significant relief and improved quality of life.

Tracking Your Menstrual Symptoms

Keeping a record of your menstrual symptoms can be invaluable in managing your pain and identifying patterns. Consider tracking the following:

• Start and end dates of your period
• Intensity and duration of cramps
• Other symptoms (e.g., bloating, mood changes, headaches)
• Effectiveness of different pain relief methods
• Any changes in your diet or lifestyle

This information can help you anticipate and prepare for your symptoms, and it can be extremely useful if you need to consult with a healthcare provider. Many smartphone apps are available for menstrual tracking, or you can use a simple notebook or calendar.

Menstrual Cramp Home Remedies to Manage Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.

During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:

• nausea
• vomiting
• headaches
• diarrhea

Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:

• having a heavy menstrual flow
• having your first child
• being under the age of 20 or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

• growths in your uterus
• endometriosis (abnormal uterine tissue growth)
• use of birth control

For mild to temporary cramps, some home remedies can help provide relief. Read on for tips on getting fast relief, and learn how to potentially lessen the pain during your next cycle.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve).

These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.

Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. However, the authors noted that more research is needed.

If you don’t have a hot-water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:

1. Cut and sew together two pieces of fabric, leaving a hole at the top.
2. Fill with uncooked rice and sew up the hole.
3. Microwave for a few minutes to the desired temperature. Don’t overheat!
4. Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

Learn more about the best heating pads here. You can also purchase a heating pad online.

Massage therapy for about 20 minutes can help.

Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.

Adding essential oils for an aromatherapy style of massage may have additional benefits.

A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:

• lavender
• peppermint
• rose
• fennel

You can buy a scented massage oil with similar ingredients or make your own.

You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help.

Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters such as endorphins and oxytocin. Endorphins can decrease pain perception.

Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC in 2015, “Vaginal orgasms [are described] as being internal and involving the whole-body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.”

Komisaruk’s 1985 study with Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.

These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.

Relief for premenstrual syndrome (PMS) symptoms

Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome (PMS). A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.

If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen. Curcumin supplements are also available online.

Caution

Always make sure you’re buying herbs and supplements from a reputable source, as they are not regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them.

Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.

Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.

Read on for specific diet and exercise tips.

Diet

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:

• Papaya is rich in vitamins.
• Brown rice contains vitamin B6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Boron

Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.

A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain.

Foods with high concentration of boron include:

• avocados
• peanut butter
• prunes
• chickpeas
• bananas

You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.

Water

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also increase your hydration by eating water-based foods, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries, including strawberries, blueberries, and raspberries

Calcium

This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.

Exercise

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

Interested in other women’s health products?

We’ve got you covered. Our reviews and comparisons cover the top products for sexual wellness, total-body health, and more so you can find what’s right for you.

Was this helpful?

4 Yoga Poses to Relieve Cramps

Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms.

One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. However, yoga was more effective than aerobic exercise at reducing symptoms. Helpful yoga poses for PMS may include:

• Cat-Cow pose
• Child’s pose
• Plank pose
• Cobra pose

You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:

• the pain consistently prevents you from doing day-to-day activities
• the pain worsens or bleeding gets heavier over time
• you’re over 25 and severe cramps are a new development
• OTC medication doesn’t work

For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain.

Menstrual Cramp Home Remedies to Manage Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.

During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:

• nausea
• vomiting
• headaches
• diarrhea

Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:

• having a heavy menstrual flow
• having your first child
• being under the age of 20 or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

• growths in your uterus
• endometriosis (abnormal uterine tissue growth)
• use of birth control

For mild to temporary cramps, some home remedies can help provide relief. Read on for tips on getting fast relief, and learn how to potentially lessen the pain during your next cycle.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve).

These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.

Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. However, the authors noted that more research is needed.

If you don’t have a hot-water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:

1. Cut and sew together two pieces of fabric, leaving a hole at the top.
2. Fill with uncooked rice and sew up the hole.
3. Microwave for a few minutes to the desired temperature. Don’t overheat!
4. Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

Learn more about the best heating pads here. You can also purchase a heating pad online.

Massage therapy for about 20 minutes can help.

Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.

Adding essential oils for an aromatherapy style of massage may have additional benefits.

A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:

• lavender
• peppermint
• rose
• fennel

You can buy a scented massage oil with similar ingredients or make your own.

You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help.

Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters such as endorphins and oxytocin. Endorphins can decrease pain perception.

Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC in 2015, “Vaginal orgasms [are described] as being internal and involving the whole-body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.”

Komisaruk’s 1985 study with Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.

These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.

Relief for premenstrual syndrome (PMS) symptoms

Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome (PMS). A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.

If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen. Curcumin supplements are also available online.

Caution

Always make sure you’re buying herbs and supplements from a reputable source, as they are not regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them.

Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.

Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.

Read on for specific diet and exercise tips.

Diet

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:

• Papaya is rich in vitamins.
• Brown rice contains vitamin B6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Boron

Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.

A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain.

Foods with high concentration of boron include:

• avocados
• peanut butter
• prunes
• chickpeas
• bananas

You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.

Water

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also increase your hydration by eating water-based foods, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries, including strawberries, blueberries, and raspberries

Calcium

This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.

Exercise

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

Interested in other women’s health products?

We’ve got you covered. Our reviews and comparisons cover the top products for sexual wellness, total-body health, and more so you can find what’s right for you.

Was this helpful?

4 Yoga Poses to Relieve Cramps

Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms.

One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. However, yoga was more effective than aerobic exercise at reducing symptoms. Helpful yoga poses for PMS may include:

• Cat-Cow pose
• Child’s pose
• Plank pose
• Cobra pose

You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:

• the pain consistently prevents you from doing day-to-day activities
• the pain worsens or bleeding gets heavier over time
• you’re over 25 and severe cramps are a new development
• OTC medication doesn’t work

For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain.

Natural Painkillers | Elena Kornilova

The first reaction to pain in most modern people is to take a pill. Popular painkillers that can “break” neural connections between nerve endings and the source of pain seem to be a real salvation. However, they are not so safe: paracetamol and ibuprofen have a number of serious side effects; Especially when there are natural alternatives.

We wrote about the dangers of paracetamol in this article. As for ibuprofen, it is also far from safe:

negatively affects male fertility and reduces testosterone levels;

may increase the risk of miscarriage;

at high doses (2000 mg per day) increases the risk of heart attack by as much as 30%.

Important! Ibuprofen preparations are sold in Russia under various trade names and in various dosage forms. More than 180 drugs with ibuprofen (Ibuprofen) are listed in the State Register of Medicines – these are monopreparations containing one active substance (for example, Nurofen, Bolinet, Burana), and complex drugs (for example, Ibuklin, Brustan). Therefore, carefully read the composition of the drugs that you purchase at the pharmacy.

You can also get rid of pain with the help of natural remedies. In this article, you will find information about effective natural painkillers, as well as reviews from those who have already evaluated their action.

PEA

Palmitoylethanolamide is an endogenous fatty acid amide (FAE). The body produces PEA to reduce inflammation and chronic pain. Studies show that the substance reduces chronic pain after 7-20 days.

PEA outperforms ibuprofen! At the same time, the substance is well researched: there are no side effects, it is not addictive, it does not turn on the body’s opioid receptors. High degree of security. PEA had no toxic effect on pregnant animals and did not cause mutations. No one will put experiments on non-pregnant women, but in general, pregnancy can not be considered a contraindication to taking. In studies, the maximum dose used is 1800 mg. Long-term use is possible.

Up to 2400 mg for acute pain (e.g. PEA from Lake Avenue Nutrition or SuperSmart. Courses for other types of pain – 2-3 months at 600-1200 mg (start with 1200 mg, eventually reduce to 600 mg

Here are some of the positives about taking PEA: in 3 weeks, which is rare with most pain medications, it was so effective that half of the subjects stopped taking any additional pain medication by the end of the study.

Effective against acute and chronic pain and inflammation.

Effective against pain associated with carpal tunnel syndrome caused by nerve compression – 1200 mg per day. For back pain – 900-1200 mg per day. Arthritis pain – 1200-1800 mg per day.

At 600 mg per day, PEA relieves endometriosis pain and improves sexual function.

Against migraine with aura, the drug showed good results: after a course of administration, the positive effect was up to 90 days.

People suffering from multiple sclerosis should also pay attention to the supplement.

My husband has arthritis, only Nise helped. And then even a dose of 600 mg eased the pain!

@vikylya_kl

I can’t help but share my feedback! The situation is as follows: today I removed a tooth, a figure eight. There was already such a practice, and then I took Ketans for wild pain and planted my stomach. After reading about PEA, I ordered (for migraines). When the anesthesia began to wear off, I threw in 1800 mg … And the pain went away! The jaw is loose and doesn’t hurt! How is that??? And my stomach doesn’t hurt.

@belyaeva_yana.ls

Feedback on infiltration pain in oncology. My relative lasted almost a week on PEA!!! Starting from two tablets to four. It is fantastic! We couldn’t get opiates right away, and the recommended ibuprofen was killing our kidneys and liver. Thanks to PEA, we kept the body without ibuprofen before chemo. Thank you!

@schloti.life

Magnesium

Effective for many types of pain. To relieve pain, it is better to use magnesium in the form of citrate. Pharmacy option: Magne B6 Forte (not to be confused with Magne B6, it will not work, as it contains magnesium lactate).

For migraines, a course intake of 600-700 mg is desirable (divided into several doses throughout the day). When using higher doses, only loose stools are possible from side effects. With severe pain, you can take 800-1000 mg once.

Even Rizamigren stopped helping me with migraine! But 600-700 mg of magnesium – and I am a person again.

@akopovaulia

Feedback has shown that many children with headaches are kept on painkillers by their mothers. But that’s not possible! Give them better magnesium – after all, they have a total deficiency! Read this article. In parallel with taking magnesium, a course of baths with magnesium salt (Epsome salt) for the night, 5-10 baths, is desirable. There are also in Russia, google it.

Last night my son (8 years old) complained of a headache. Knowing that magnesium helps with spasmodic pain, I gave him 1 Ultra-Mag tablet from Source Naturals, and the pain was gone! Thank you

@boltyasha

Magnesium is an excellent antispasmodic! Helps with menstrual pain. Magnesium glycinate can be taken for PMS but is not suitable for those with sulfur sensitivity.

I took magnesium glycinate 400 mg on the first day of my period. I was skeptical, but it helped!!!

@tvoyamechta.__

I drink magnesium citrate on a permanent basis. I forgot what pain during menstruation is! And before, there were always painful periods!

@aleksandra_adoro

Magnesium is also effective in inflammatory pains, including arthritis.

Boswellia

Boswellia is the resin of the frankincense tree. It has been used for thousands of years in Asian traditional medicine. Someone will now have associations with church incense – and rightly so! They have one progenitor – the tree Boswellia serrata. Church incense also has a powerful antiseptic effect and was “incense” in Ancient Egypt during rituals, pulmonary diseases, rubbed in the form of oil as an antiseptic. In fact, it really drives away “evil spirits” in the form of ailments and chicks.

Everything new is well-forgotten old, and Boswellia has lately attracted the scientific interest of many researchers. Scientists have found that four acids in Boswellia resin have powerful anti-inflammatory properties. Triterpene (boswellic) acids effectively block 5-lipoxygenase, reducing the synthesis of leukotrienes, hormone-like substances that are one of the main factors of inflammation.

Effective for cluster headache, osteoarthritis, rheumatoid arthritis, Crohn’s disease and ulcerative colitis (UC).

Boswellia can be tried for any inflammatory bowel disease.

Boswellia can suppress cancerous invasions of the pancreas, intestines, breast, the spread of malignant leukemia. Most of the research on Boswellia is in connection with oncology.

What other conditions can be treated with boswellia extract?

• gout, spinal pathology;
• disorders in the lipid metabolism of the body;
• elevated blood sugar, diabetes mellitus;
• fatty hepatosis of the liver, other lesions of the hepatic tissue, as well as bile ducts;
• inflammatory processes of various nature in the body;
• diseases of the kidneys, urinary tract;
• varicose veins in the legs;
• hemorrhoids;
• tumors;
• bronchial asthma

Research is there, google it! Naturally, do not count on monotherapy!

Boswellia’s anti-inflammatory properties make it the best supplement for people looking for an alternative to ibuprofen.

My grandmother is 87, her joints hurt a lot. I suffered a lot, went to doctors, drank painkillers, put blockers. I was led to all sorts of advertising ointments that relieve pain. As a result, I took up this problem and somewhere I came across a review about boswellia. Even I, who believes in dietary supplements, did not expect such an effect. Two months of the course, and now a year of remission. Grandma keeps the drug ready in case of pain. By the way, pain in her joints, especially in her arms, has been tormenting her for more than 20 years.

@maksimasy

Mom complained that her legs got tired after walking in the street or in the store. I wanted to buy chondroprotectors, I saw that there are boswellia everywhere in the compositions, I decided to order. From one jar from Solgar – a super-effect!

@happinessmy

Boswellia – fire. I drank Hema-Plex and didn’t eat, a spasm began in my stomach, I suffered for a long time, until I drank 500 mg of Boswellia, my stomach let go. Dad also drinks it, he is a cancer patient, he does not inject painkillers during the reception. Thanks for the info!

@daria_carta_

Thank you so much for the info about natural painkillers! All my life, terrible pain during menstruation! I have been suffering since the institute, only Ketorol helped in the maximum dosage for the first couple of days stably. That’s over 10 years on Ketorol every month! I read about Boswellia, found a jar at Now Foods in the maximum dosage – I stocked up before my period. Result: I didn’t take a single tablet of Ketorol! Menstruation went smoothly like never before in Boswellia. This is the real happiness!

@o_nikolaevna_o

Boswellia (for example, from Nature’s Answer or Solgar) at a dose of 600-3000 mg per day, no serious and irreversible side effects were found (unpleasant side effects were observed in mice at doses e 5000 mg) . It is safe during pregnancy and lactation. Take Boswellia with fatty foods or lecithin. Coursework (minimum 3 months). With severe pain, you can start with high doses of 1800-2400 mg, spaced into several doses.

Boswellia is present in ointments, for example, Zhivokost body balm with boswellia. or Osteo Bi-Flex cream. In case of articular problems, Boswellia can be used both internally and externally. Creams with boswellia are good as anti-aging (boswellia reduces hyaluronidase).

Ginger

Ginger contains natural oil, which is responsible for its taste. The chemical compounds in this oil include gingerols and shogaols, which have anti-inflammatory and pain-relieving effects. These compounds are also effective in the treatment of nausea and vomiting.

Choose a liquid form such as Herb Pharm. Take 20 minutes before meals 1 pipette with a small amount of water, 2 times a day. With severe pain, 2-3 pipettes can be used.

A slightly less effective alternative is ginger tea. As they say in many recipes, ginger does not need to be boiled / boiled, its properties will decrease. Ginger root (30-40 g) you just need to finely chop / grate and pour water 80-90℃ for 30 minutes. Mint or cinnamon can be added to taste. This ginger tea is good for nausea.

Ginger is completely safe: in the meta-analysis and reviews conducted on this issue, in clinical trials, side effects were associated with a feeling of gastrointestinal discomfort, otherwise no side effects were found.

Due to the anticoagulant effect of ginger, it is not recommended to combine it with pharmaceuticals with similar effects, such as warfarin and aspirin.

Ginger is effective against migraine tendencies
Ginger extract may increase levels of serotonin, a chemical messenger involved in migraine attacks. Increasing the levels of serotonin in your brain can help stop migraines. A class of prescription drugs called triptans treat migraines in a similar way. The study found that ginger reduced migraine symptoms in the same way as the prescription drug Sumatriptan.

As soon as an attack begins, you can put drops under the tongue for 5 minutes – ginger will reduce the duration and intensity of pain. You can drink tea, you need something liquid with ginger, otherwise it will be absorbed for a long time.

You can also apply a couple of drops of ginger oil to the whiskey.

Relieves pain and inflammation
Ginger contains anti-inflammatory compounds that work in the same way as COX-2 inhibitors (drugs used to treat pain and inflammation). Studies have shown that for arthritis sufferers, ginger had a similar effect to ibuprofen.

Ginger also relieves muscle pain.

Helps with menstrual pain
In a study, ginger at a dosage of 1 g per day divided into several doses was as effective in relieving pain in women with primary dysmenorrhea as were ibuprofen and mefenamic acid.

I always use ginger for pain during menstruation, it works perfectly.

@mio_iezis

Always threw Nurofen, because every cycle is survival. While I was waiting for a package from iHerb, I drank ginger and lemon to myself, and added honey for greater joy. I’m in shock: not a single pill for the first time in many years! Thank you!

@black_lady1808

You can read the meta-analysis with all the studies at this link.

Willow bark

Willow bark has been used for thousands of years. People have long begun to use the bark for pain relief and fever reduction. In ancient Greece, judging by the remaining records, the bark was actively used: they chewed it or made a decoction from it. Not so long ago, they began to study it and discovered very interesting properties:

• White Willow Bark is a natural replacement for aspirin, a natural pain reliever that contains a chemical called salicin that works like aspirin. Unlike aspirin, the bark does not irritate the mucous membranes, it can be taken for a long time in doses of 200-500 mg, for the relief of acute pain 800-1200 mg.
• Effective for fever, headaches including migraines, menstrual pain, osteoarthritis, back pain.
• Contains a large amount of bioflavonoids with anti-inflammatory properties.

Referred to as Willow Bark Extract on supplement sites. Liquid forms are preferable – they will facilitate absorption and the action will come faster. Effective doses for stopping a pain attack and reducing fever are from 800 to 1200 mg. Important: it does not begin to act immediately, but 45-90 minutes after ingestion.

White willow bark has a high safety rating but is not suitable for children under the age of 3 or pregnant women. Contraindicated in the use of coagulants, stomach ulcers, sensitivity to aspirin. Willow bark can affect blood clotting. Stop using willow bark at least 2 weeks before your scheduled surgery. Do not use with medications: aspirin, clopidogrel (Plavix), diclofenac (Voltaren, Cataflam, etc.), ibuprofen (Advil, Motrin, etc.), naproxen (Anaprox, Naprosin, etc.), dalteparin (Fragmin), enoxaparin ( Lovenox), heparin, warfarin (Coumadin).

I had a toothache… Injections, local anesthetics were rubbed into the gums — it didn’t help. Dad brewed willow bark, rinsed his mouth, and after 40 minutes the pain began to go away. Although when dad offered the bark, she twisted it at her temple and did not believe in its power.

@belitskaa

At the age of 8, I badly scalded my leg with boiling compote. We lived in a remote village, it was so long before the ambulance and the hospital. Grandmother first grated fresh potatoes and put them on her leg, and she ran and picked willow twigs, it was winter. I made a decoction and applied constantly wet gauze on my leg for a short time, and so for almost a day, until the pain went away. Not a single blister, not a single scar!

@bimdom

Willow bark helps me very well with women’s pains. I have been bringing her from the USA for a couple of years now.

@mynuka

Feverfew

Feverfew, or maidenly tansy contains a large amount of parthenolide. This substance minimizes the production of inflammatory substances, in particular histamine, prostaglandins, prevents excessive platelet aggregation leading to the formation of blood clots, and has an antispasmodic effect. For medicinal purposes, the plant was used as early as Ancient Greece, its properties were described in the 1st century by the doctor Dioscorides, he recommended its use as an antipyretic and analgesic.

Due to its anti-inflammatory properties, it is an analgesic. The most common use of feverfew is to combat migraines and headaches, so several trials have been conducted in this area. About five human studies have proven that the plant extract reduces the frequency and severity of migraines by 39.5%. The analysis also showed that the use of the extract was quite effective in individuals with very frequent migraines.

An important point: a positive effect occurred after 4 weeks of course administration and reached its maximum by 10-12 weeks of administration, after which the result persisted for several months. Therefore, many recommendations for the treatment of migraine come down to taking feverfew regularly for 3 months, after which you can interrupt the course for a couple of months, and then repeat if necessary.

The combination of feverfew with ginger and white willow bark is especially effective against migraines. That is, it is better to combine ginger, white willow bark and feverfew in the treatment of migraines. Also add magnesium, B2, Q10 to them and exclude bile stasis.

For acute pain (headache, toothache, menstrual, muscle pain), you can take 1000-1500 mg at a time. During the course treatment of migraine, the dosages are different: from 100 mg (children) to 300 mg (adults) 4 times a day.

To avoid the risk of bleeding, it is not recommended to take Feverfew concomitantly with ginkgo biloba, blood thinners. Do not use the supplement at least one week before the upcoming operation.

Butterbur

Butterbur (Butterbur) is a natural antispasmodic, analgesic, anti-inflammatory and antihistamine. It is widely used as a remedy for migraine and seasonal allergies. Butterbur contains several active ingredients:

• petazines – have anti-inflammatory properties;
• isopetazine, petatvalid and bakkenolide – able to dilate blood vessels;
• flavonoids – are antioxidants, reduce inflammation, have antibacterial properties.

Performed well in a study of 245 adults over 4 months: in the group treated with butterbur extract, the frequency of migraines decreased by 48%; a total of 68% of patients treated with 75 mg of the extract daily reported improvement.

In a study of 108 children aged 6 to 17 years, the frequency of reported migraine attacks decreased by at least 50% in 77% of children. The study showed that after 4 months of treatment 91% of patients felt a significant improvement.

The American Academy of Neurology approved the extract for the treatment and prevention of headaches and migraines. Reduction of migraine headache symptoms was achieved when taking butterbur extract at a dose of 25 mg (children) – 75-150 mg (adults) daily for 3-4 months. With acute pain and frequent attacks, 200-300 mg can be taken.

Diarrhea may be a side effect. Butterbur is contraindicated only during pregnancy. Butterbur itself contains pyrrolizidine alkaloids, which can cause liver damage. But under laboratory conditions, it is well purified and made completely safe for ingestion. When buying an extract, make sure that it says PA-free (cleared from alkaloids).

Natural painkillers

Are there any natural painkillers
that relieve pain, relieve aching muscles and joints?

Painkillers may be synthetic, semi-synthetic or natural.

Synthetic and semi-synthetic painkillers (eg ibuprofen, aspirin, etc.) block a specific enzyme responsible for the formation of prostaglandins (signaling molecules that trigger the inflammatory cascade). They reduce the conduction of pain impulses, stabilize the permeability of the vascular wall, and prevent the development of edema.

Fast acting and pain relief for up to 12 hours. With prolonged use, they are addictive, they can negatively affect all body systems, especially the gastrointestinal tract.

Typical side effects of synthetic painkillers💊:

• Irritate the mucous membrane of the stomach and intestines – the formation of a protective mucous layer is disrupted, the risk of erosion and ulcers increases.
• They provoke an increase in blood pressure – blood flow to the kidneys decreases, in response they secrete a vasoconstrictor factor (renin), which increases systemic blood pressure.
• Violate the fluidity and cellular composition of the blood, increase the risk of bleeding.
• Causes respiratory problems (in case of hypersensitivity to the drug, for example, aspirin) – inflammation of the respiratory tract, nasal congestion, profuse mucous discharge, shortness of breath, choking attacks, cough.
• Increase the risk of miscarriage – the active substances in synthetic painkillers reduce the production of prostaglandins necessary for the implantation of fertilized eggs in the uterus.
• Reduce testosterone levels, thereby negatively affecting libido and male fertility.
• They are toxic to the kidneys, liver and intestinal microbiota.

Natural pain relievers work by “switching” the perception of pain in the nervous tissue. They have anti-inflammatory and antiseptic effects, contribute to the expansion of blood vessels and better nutrition of tissues.

Compared to synthetic agents, they work more slowly, but do not cause addiction and toxic effects.

Nature’s Sunshine Products has developed a range of dietary supplements that provide pain relief, inflammation and disease prevention.