11 Remedies for Period Cramps
Having a toolkit of hacks for your period cramps can make that time of the month so much better. Remember, while period cramps are definitely common, that does mean that they are normal. Any sort of pain is a sign from your body to take a look at what may be causing the symptom.
Prostaglandins are the reason we can get period cramps. Prostaglandins are hormone-like substances that the body releases around menstruation that cause the uterus to contract to shed the lining. They are involved in pain and inflammation. High levels of prostaglandins can mean more severe pain.
There are a couple of major problems with downing ibuprofen and waiting it out with a heating pad. One is just that it interferes with your time, mood, and energy to be suffering in pain. And prolonged use of NSAIDs (nonsteroidal anti-inflammatory meds like ibuprofen) can seriously affect your gut over time. Poor gut health is just going to add more fuel to the fire of your symptoms.
Here are 11 remedies for period cramps:
1. Magnesium
Another one of the remedies for period cramps is magnesium. Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain the health of our muscles (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and ease menstrual cramps.
Source: 29387426
2. Omega-3
Omega 3s are another of the remedies for period cramps. Omega 3s have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body. When produced in higher amounts, it can mean more severe cramping.
The best-absorbed forms of omega-3s are called DHA and the EPA, which are found in fatty fish like salmon and sardines, and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish, you can get enough by taking an algae-based omega-3 supplement, a plant-based alternative for fish oil.
3. Cramp Bark Tea
Cramp bark tea is another one of the remedies for period cramps. Its original name is Guelder-rose, and it originates in Europe, Central Asia, and Northern Africa. Although there have been many uses for cramp bark, relieving period pain tends to be the most popular, hence its nickname. There is a small amount of evidence that cramp bark may be useful for the anti-spasm effect on the uterus, helping it to relax and alleviate cramping pain associated with PMS. Additionally, it can have blood pressure reducing effects and relaxation to smooth muscle in the pelvic region outcomes as well.
4. Epsom Salt Bath
Epsom salt baths are another one of the remedies for period cramps. They are made up of magnesium sulfate. A salt is a chemical compound of one cation and one anion. Soaking in an epsom salt bath will increase blood magnesium levels, which as mentioned, is one of the beneficial minerals for reducing period cramps. The epsom salts can penetrate the dermis and bypass the gastrointestinal tract because the salts enter directly into the bloodstream as a quicker way to increase serum magnesium.
Source: 28788060
5. Clary Sage Essential Oil
Sage essential oil is another one of the remedies for period cramps. A study has found dysmenorrhea symptoms to decrease after using a blend of essentials that contained sage in it. Similarly to epsom salt baths, the sage essential oil enters the body through topical treatment where it can directly flow into the bloodstream. Participants in the study say that the pain reduced from 2.4 days to 1.8 days after one menstrual cycle of using the cream daily from the last day of the menstrual cycle until the beginning of a new cycle.
Source: 22435409
FREE pain-free period 5-day MEAL PLAN:
6. TENS pulse therapy
Ovira is a little device that provides pulse therapy (transcutaneous electrical nerve stimulation – TENS) to help relieve pain and cramping by sending small electrical vibrations that overload the nerves and stop pain signals to your brain. It also helps the muscles to relax, making it one of the remedies for period cramps. You put the circular pads on your lower abdomen and control the strength of the pulse with the little device that you can clip onto your pocket or waistband. It’s super discrete, you can wear it out and about, and I was amazed by just how much it helped my cramps. I’ve done a lot of work around healing my period cramps naturally, but on the first day or two, there’s still some discomfort.
Source: Cleveland Clinic
7. Turmeric
Curcumin is the bioactive ingredient in turmeric, making it one of the remedies for period cramps. Curcumin is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin
8. Ginger Tea
Due to its anti-inflammatory properties, another one of the foods to eat on your period is Ginger tea. Ginger can be effective for period pain relief because it has been shown to be as effective as an NSAID such as ibuprofen. Ginger also reduces the production of prostaglandins, which in return reduce common symptoms associated with your periods such as cramps, mood swings, and headaches. In addition, ginger can help with nausea and indigestion to help support a healthy gut. This is why ginger is one of the remedies for period cramps.
Source: 22781186, 30545531, 30680163
9. Reduce Caffeine
Another one of the remedies for period cramps is to reduce caffeine. Caffeine can increase the stress response in the body to promote inflammation and imbalanced hormone levels. Studies have found that caffeine consumption is linked with increased estrogen levels which can lead to estrogen dominance, slower estrogen detoxification, and period pain. In addition, a study of college students found a significant correlation of caffeine consumption with painful periods. A possible mechanism is that since caffeine can raise your blood pressure, this main induce an inflammatory response that causes pelvic pain during menstruation.
10. Gentle Movement and Stretching
Gentle movement and stretching is also found to be one of the remedies for period cramps. Research has shown that exercise can decrease period cramps by reducing the inflammation, and it can help reduce the stress response in the body. Exercise can increase the parasympathetic nervous system during rest while suppressing the stress response from the sympathetic nervous system. Stretching also loosens up tense or tight muscles which will prevent more discomfort during your menstrual cycle.
Source: Journal of Research in Health Sciences, 29417063, 30654775
11. Deep Breathing
Deep breathing is another one of the remedies for period cramps because it is a widely known technique that can aid in stress release, calming you down, and coping with emotions. Deep breathing can slow your heart rate, decrease blood pressure, and regulate cortisol levels. Stress can greatly impact period pain, so this is why deep breathing is one of the remedies for period cramps.
Source: 30654775
