Menstruation is part of the life of every woman; menstrual cramps are a very annoying problem for many women. In rare cases, menstrual cramps are a reason for worrying but they can disrupt regular activities.
They are caused by a hormone-like substance known as prostaglandin which causes the uterine muscles to contract during menstruation. Menstrual cramps are cramping or throbbing pains which are happening in the lower abdomen. There are many women who are experiencing menstrual cramps during and before their menstrual periods. There are some women who do not feel it. But also there are other women who have a lot of menstrual cramps and they can interfere with their daily activities.
There are many problems which can cause menstrual cramps such as endometriosis or uterine fibroids. The key to reducing the pain is to treat the underlying cause. Menstrual cramps which are not caused by some underlying condition tend to lessen as we are getting older and they in many cases are improving when the woman has given birth. There are some factors which can increase the risk of menstrual cramps such as taking illegal drugs, consuming excess alcohol, a sedentary lifestyle, smoking, heavy bleeding during periods, genetics, and reaching puberty at an early age.
Contents
18 Home remedies for menstrual cramps
Reducing stress
It is a known fact that psychological stress can increase your risk of menstrual cramps and their severity.
Yoga
There are some studies that are done when yoga is practiced during the period and it is said that it can combat the pain [1]. Talk with some specialists about which positions you can practice getting relief during your menstrual period.
Avoiding alcohol and tobacco
If you use these substances, then they can make menstrual cramps worse.
Water
It is recommended to drink hot or warm water because it increases blood flow to the skin and helps in relaxing cramped muscles. Also, you should consume foods rich in water such as berries, celery, and cucumbers.
Ginger
This is one of the best natural cures which can ease menstrual cramps. It can lower the levels of the pain-causing prostaglandins. Also, it can help you to fight fatigue which is associated with premenstrual syndrome and it can make irregular periods regular.
You should grate a small piece of ginger and then you should boil it in one cup of water for 5 minutes. Strain it. Add a little honey and lemon juice. You should drink this home remedy three times per day during your menstrual cycle. Also, you can add ginger to your food while cooking. Also, you can suck on some ginger candies. [2]
Dietary supplements
There are many studies in which is said that Vitamin E, Omega – 3 fatty acids, Vitamin B1 (thiamine), magnesium supplements and Vitamin B3 can be very effective natural cures for reducing menstrual cramps. [3]
Heat
Using a heating pad, heat patch or hot water bottle on your lower abdomen or soaking in a hot bath can ease menstrual cramps. When you apply heat, then it can be effective as over–the–counter pain medication for relieving menstrual cramps.
Also, you can soak a towel in water, wring out the excess water and then you should heat it in the microwave for one minute. You should place it on your lower abdomen until the towel cools. You should repeat this natural treatment every few minutes until the pain is gone. Also when you take a hot shower you can get relief from the pain and this can make you feel more relaxed.
Blackstrap molasses
Blackstrap molasses is also a very effective home remedy for menstrual cramps. It is rich in selenium, Vitamin B6, manganese, magnesium, potassium, iron, and calcium. All of the mentioned elements can help reduce blood clots and soothe the muscles of the uterine walls. This in turn will lessen the menstrual cramps during menstruation. Add 1 – 2 teaspoons of blackstrap molasses to one cup of warm milk. You should drink it as soon as you start having menstrual cramps and continue drinking it as long as needed.
Cinnamon
Cinnamon has anti-inflammatory, anticlotting, and antispasmodic properties which can give you relief from menstrual pain. Cinnamon is also rich in manganese, iron, calcium, and dietary fiber.
You should make cinnamon tea by stirring ¼ teaspoon of cinnamon powder into one cup of hot water. You should let it sit for 5 minutes and add a little honey to it. Then, sip it slowly. You should drink 2 – 3 cups of cinnamon tea one to two days before your period starts to prevent menstrual cramps.
Also you can add ½ teaspoon of cinnamon powder and one tablespoon of honey to one glass of warm water. You should drink it 3 times during the first day of your period to get relief from the pain. [4]
Exercise
There are some studies in which is said that physical activity can ease the pain of menstrual cramps. [5,6]
Blackstrap molasses
This type of tea has antispasmodic and anti-inflammatory properties which can help relax the uterus and they ease the spasmodic contractions which are causing pain during menstruation. You should bring one cup of water to boil. Pour it into one cup which has a chamomile tea bag. Cover it and let it steep for 10 – 15 minutes. Squeeze out the tea bag and you should add some honey or lemon juice as desired. You should drink at least 2 cups of chamomile tea per day during the week before your period.
Basil
This is also a very effective home remedy for menstrual cramps and pain. It has caffeic acid which has pain – killing or analgesic properties. Add one tablespoon of basil leaves to one cup of boiling water. Cover it tightly. Let it cool. Drink this home remedy every few hours to ease cramps. Also, you can crush a handful of basil leaves to extract the juice. Add 2 teaspoons of this juice to one cup of warm water. You should drink this natural cure 3 times per day while you have pain. Also, you can add fresh basil leaves to your food.
Parsley
This natural cure has two components known as myristicin and apiol which are very effective at stimulating the menstrual process and relieving menstrual cramps. Also, it can help to regulate irregular cycles.
You should put ¼ cup of fresh parsley in a mug. Pour it into one cup of boiling water. Let it steep for 5 minutes. Strain this solution and drink this tea immediately. You should drink this home remedy during periods to minimize the pain. [7]
Papaya
Papaya is a potent anti-inflammatory agent which is very helpful in treating menstrual cramps. Also it has nutrients such as Vitamin C, Vitamin A, calcium, and iron which soothe the uterine walls and ease muscle contractions. You should include papaya in your diet before and during your period because this can help to minimize or eliminate the pain. [8]
Acupuncture
In this method extremely thin needles are inserted through your skin at strategic points on your body. There are some studies in which is said that this technique can help to give you a relief from the menstrual cramps.
Fennel
Fennel has anti-inflammatory, phytoestrogenic and antispasmodic properties which can help to relax the muscles in the uterus which in turn can give a relief from discomfort and cramping. In one cup of boiling water you should add one teaspoon of fennel seeds. Simmer this mixture on low heat for 5 minutes. Remove it from heat and then you should strain this tea. You should add one teaspoon of honey and mix it well. Drink this natural cure 2 times per day beginning 3 days before the expected start date of your cycle. Continue drinking it as much as needed for the menstrual pain. You should drink it hot for the best results. [9]
Acupressure
Acupressure is a similar technique to acupuncture. This technique are stimulating certain points on the body. This technique is done with gentle pressure on the skin instead of needles. The research on menstrual cramps and acupressure is limited, but in these studies it is shown that the acupressure is more effective than a placebo in easing menstrual cramps.
Flaxseed
This natural cure is great for reducing the intensity of menstrual cramps. It has essential fatty acids that can stabilize the production of progesterone. Also this natural cure can improve uterine function and it can help treat fertility problems. If you suffer from menstrual cramps, then you should consume 1 – 2 tablespoons of flaxseed per day. Also you can sprinkle ground flaxseed over a yogurt, salad or cereal or you can put it in a smoothie. [10]
References:
[1] Yonglitthipagon P, Muansiangsai S, Wongkhumngern W, et al. Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. Journal of Bodywork and Movement Therapies. 2017;21(4):840-846.
[2] Daily JW, Zhang X, Kim DS, Park S. Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: A systematic review and meta-analysis of randomized clinical trials. Pain Medicine. 2015;16(12):2243-55.
[3] Fathizadeh N, Ebrahimi E, Valiani M, et al. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research. 2010;15(Suppl1):401-405.
[4] Jaafarpour M, Hatefi M, Khani A, Khajavikhan J. Comparative effect of cinnamon and ibuprofen for treatment of primary dysmenorrhea: A randomized double-blind clinical trial. Journal of Clinical & Diagnostic Research. 2015;9(4):QC04-QC07.
[5] Daley A. The role of exercise in the treatment of menstrual disorders: the evidence. British Journal of General Practice. 2009;59(561):241-242.
[6] Dehnavi ZM, Jafarnejad F, Kamali Z. The effect of aerobic exercise on primary dysmenorrhea: A clinical trial study. Journal of Education and Health Promotion. 2018;7:3.
[7] Hamidpour R, Rashan L. An herbal preparation that relieves symptoms of premenstrual syndrome. Translational Biomedicine. 2017;8(3):126.
[8] Abidah SN, Hadisaputro S, Runjati, et al. Effect of Carica papaya L. leaf on menstrual pain and prostaglandin level in adolescent with primary dysmenorrhea: A true experiment. Belitung Nursing Journal. 2017;3(3):198-204.
[9] Omidvar S, Esmailzadeh S, Baradaran M, Basirat Z. Effect of fennel on pain intensity in dysmenorrhoea: A placebo-controlled trial. Ayu: An International Quarterly Journal of Research in Ayurveda. 2012;33(2):311-313.
[10] Phipps WR, Martini MC, Lampe JW, et al. Effect of flax seed ingestion on the menstrual cycle. The Journal of Clinical Endocrinology and Metabolism. 1993;77(5):1215-9.
