Home Remedies For Menstrual Cramps
1. Heating Pads
Applying heat to your lower abdomen may relieve cramps (1). Studies have shown that it is almost as effective as taking pain relievers like ibuprofen for reducing menstrual cramps (dysmenorrhea) (2). You Will Need A heating pad What You Have To Do How Often You Should Do This Do this multiple times daily.
2. Essential Oils
a. Lavender Oil
Lavender essential oil is quite effective in treating period cramps due to its anti-inflammatory and pain-relieving properties (3). Inhaling the oil relaxes you instantly (4). You Will Need
3-4 drops of lavender oil 1-2 teaspoons of coconut or jojoba oil
What You Have To Do How Often You Should Do This Do this 1-2 times daily.
b. Peppermint Oil
Peppermint oil contains menthol, which is a popular decongestant and has pain and anxiety-relieving properties (5). The wonderful aroma of peppermint can also help in overcoming nausea and headache, which are symptoms of period cramps (6), (7). You Will Need
3-4 drops of peppermint oil 2 teaspoons of coconut or jojoba oil
What You Have To Do How Often You Should Do This Do this once daily
3. Chamomile Tea
Chamomile is popular for relieving period cramps. It contains flavonoids that exhibit anti-inflammatory properties, which can help reduce pain and inflammation. Chamomile is also a natural antispasmodic and can help in relaxing the uterine muscles (8). You Will Need
1 chamomile tea bag 1 cup of hot water Honey
What You Have To Do How Often You Should Do This Drink chamomile tea at least 2 times daily and a week before getting your periods.
4. Ginger
Ginger is a common ingredient used to relieve period cramps (9). The anti-inflammatory properties of ginger help in reducing the pain associated with menstrual cramps (10). It also helps cure nausea and calms an upset stomach (11). You Will Need
1 inch of ginger 1 cup of hot water Honey
What You Have To Do How Often You Should Do This Drink ginger tea 2-3 times daily.
5. Vitamin D
A single large dose of vitamin D was found to offer noticeable relief from menstrual pain and cramps (12). Vitamin D can reduce the production of prostaglandin, which causes period cramps. However, since studies are limited, it is better to limit the dosage of vitamin D supplements for this purpose. But you can go ahead and increase your intake of vitamin D via your diet by consuming foods like fish, cheese, egg yolks, orange juice, and cereals.
6. Green Tea
Green tea contains flavonoids called catechins that give it its medicinal properties. Green tea is a natural antioxidant and also has analgesic and anti-inflammatory properties (13), (14). This can help relieve the pain and inflammation associated with period cramps. You Will Need
1 teaspoon of green tea leaves 1 cup of water Honey
What You Have To Do How Often You Should Do This Drink green tea 3-4 times daily.
7. Pickle Juice
Pickle juice, with its high sodium content, is an effective remedy for period cramps. It is known to relieve muscle cramps post-exercise quickly (15). Hence, it may be effective for menstrual cramps as well. You Will Need 1/2 cup of pickle juice What You Have To Do Drink half a cup of pickle juice. How Often You Should Do This Do this once daily, preferably right after you experience menstrual cramps. Caution: Avoid taking pickle juice on an empty stomach.
8. Yogurt
Yogurt is a rich source of calcium and contains trace amounts of vitamin D. The intake of both calcium and vitamin D helps reduce the symptoms of PMS and relieves period cramps (16), (17). You Will Need 1 cup of plain yogurt What You Have To Do Consume a bowl of plain yogurt. How Often You Should Do This Do this 3-4 times daily when you are on your period.
9. Epsom Salt
Epsom salt has anti-inflammatory and pain-relieving properties (18). Hence, it can help relieve period cramps and pain. You Will Need
1-2 cups of Epsom salt Bathwater
What You Have To Do How Often You Should Do This Do this 2-3 days before your periods begin.
10. Fenugreek
Fenugreek seeds contain compounds like lysine and tryptophan-rich proteins, which account for a majority of their therapeutic properties. Fenugreek also possesses analgesic and pain-relieving properties, which can help reduce period cramps (19). You Will Need
2 teaspoons of fenugreek seeds 1 glass of water
What You Have To Do How Often You Should Do This Drink this mixture once every morning, a couple of days before your periods begin.
11. Foot Massage
Your feet have pressure points that can help in providing immediate relief from period cramps. These points are usually located about three finger widths above your ankle bones. Gently massaging these points with your thumbs and fingers may help relieve period cramps and their symptoms, like bloating, insomnia, and dizziness (20). This massage is known as reflexology or zone therapy. However, this alone won’t help you get rid of period cramps. It can only provide temporary relief.
12. Aloe Vera Juice
Aloe vera has healing and anti-inflammatory properties and can help improve blood flow (21), (22). This can help in relieving painful period cramps. You Will Need 1/4 cup of aloe vera juice What You Have To Do Consume aloe vera juice daily. How Often You Should Do This Start drinking aloe vera juice once a day, a few days before your period begins.
13. Lemon Juice
Lemon has anti-inflammatory properties (23). It is also rich in vitamin C, which helps with iron absorption (that is often lost during menstruation) and is good for your reproductive system (24), (25). Thus, lemon may help in providing relief from period cramps. You Will Need
1/2 lemon 1 glass of water Honey
What You Have To Do How Often You Should Do This Have lemon juice once every morning on an empty stomach. Apart from using these home remedies for period cramps, you can also follow the tips mentioned below to address the symptoms.
Preventive Tips
Have a healthy and balanced diet that consists of fresh fruits and vegetables. Limit your intake of caffeine and alcohol. Consume less of sweet and salty foods. Exercise regularly. Take less stress. Do not smoke. Practise meditation and yoga poses like Child’s Pose, Savasana, and Knees-to-chest Pose. Drink plenty of water and fresh juices to keep yourself hydrated. You can also undergo acupuncture treatment to get relief from period cramps if necessary.
Despite using the home remedies for period cramps and following the tips, if you do not obtain relief, visit a doctor immediately. A few factors may also decide the severity of your muscle cramps, and they are discussed below.
What Causes Period Cramps?
Heavy blood flow. Having your first baby. Overproduction or sensitivity to a hormone called prostaglandin. If you are younger than 20 or have just started your periods.
Period cramps are most often associated with a dull ache or pain in your lower abdomen or back. The symptoms are discussed below.
Symptoms Of Period Cramps
The common symptoms experienced during period cramps are:
A throbbing or cramping ache in your lower abdomen. Dull or constant pain in your lower back.
Some women may also experience less common symptoms like
Headache Nausea Mild diarrhea Fatigue and dizziness
Listed below are a few scenarios that require medical attention.
When To Visit A Doctor
You need to visit a doctor if
You are pregnant. Your pain is worsening. The menstrual cramps last longer than usual. You develop a fever. All your symptoms worsen and are more frequent.
What are the best medicines for period cramps? If you have severe period cramps, your doctor may prescribe medicines like ibuprofen. Why am I having cramps but no period? Cramps usually begin a day or two before your period starts and last until the second day. However, in some cases, cramps can be a result of pregnancy, a ruptured cyst, or an underlying medical condition. How to stop period cramps at school? If you experience cramps at school or while you are out, you can reduce their intensity by doing the following: Why do I have cramps even though I am not pregnant or on my period? Cramps can occur even if you do not have periods or aren’t pregnant. As mentioned earlier, medical conditions like inflammatory bowel disease, a ruptured ovarian cyst, etc. might cause cramps (26). Does chocolate help with period cramps? Yes, you will be thrilled to know that chocolate can help with period cramps in many ways. While the magnesium in chocolate can relieve the cramps and increase your energy, the endorphins or ‘happy hormones’ can make your mood better. Also, dark chocolates are rich in antioxidants and are hence great for your overall health. What is the difference between period cramps and pregnancy cramps? While period cramps usually last for just 3 or 4 days, pregnancy cramps can begin early in the pregnancy and often last from weeks to months. What are the best sleeping positions for period pain? The best sleeping position for period cramps is the fetal position. Sleeping in the fetal position not only reduces the blood flow but also relaxes the muscles around your abdomen, which results in lesser pain and cramps. Do periods get worse with age? Yes. It is possible for women to have more painful periods as they age, particularly in their 30s and 40s. What can make period cramps worse? Period cramps can get worse if you eat the wrong foods, don’t exercise, don’t get enough sleep, drink coffee, or smoke cigarettes.
