Period pain is a very common and a normal part of the menstrual cycle. Most women experience period pain at some point of their lives. Usually, this pain is felt like painful muscle cramps in the stomach and it can spread thighs and back. In some cases, this pain comes in intense spasms while in other cases it can be dull but more constant. Also, this pain can vary with every monthly cycle. Some periods can be more painful while others can cause you little or no discomfort.
There are some cases when the period pain can be caused by some underlying condition, such as adenomyoisis; endometriosis; pelvic inflammatory disease and fibroids. There are some cases when the period pain is caused by IUD which is a type of contraception [1]. If your period pain is caused by some underlying condition, then you can experience irregular periods; pain during sex; bleeding in between periods and a thick or foul smelling vaginal discharge. If you have period pain and you have decided to use some of the below mentioned home remedies, then you should talk with your doctor about the best natural treatment for you.
Home remedies for period pain
Chamomile tea: There was one study in which was said that chamomile tea has pain – relieving properties [2]. It can help to relax the uterus and it can help to decrease the production of prostaglandins which can help to reduce the period pain.
Cumin seeds: There are some studies in which are said that you can use cumin seeds to make herbal tea which can help to reduce the period pain. This natural cure has a relaxing effect. Also, it has anti – inflammatory and anti – spasmodic properties which can help you to get a relief from the period pain. [3]
Water: When you drink water, then you can help your body to prevent the retaining of water and this can help to avoid painful bloating. You should consume warm or hot water because this is better for period pain. This is possible because hot liquid is increasing the blood flow and it can help to relax your cramped muscles. You should eat foods which are water based, such as cucumbers, watermelon, lettuce or celery.
Eat meals more frequently: You should not eat three large and heavy meals throughout the day. Instead, you should eat more lighter meals.
Stop smoking: It is thought that smoking can increase the risk of period pain so you should stop smoking as soon as possible. [4]
Ginger and black pepper tea: There are many herbalists who are recommending using black pepper and dried ginger. You can add a little sugar for taste, but you should avoid milk. Ginger can reduce the period pain because it is playing an important role in lowering the levels of prostaglandins. Also, this natural cure can make irregular periods regular and it will fight against fatigue that is associated with premenstrual syndrome.
Dark chocolate: It can help you to deal with period pain. This natural cure can help to relax your muscles which will relieve your pain in a quick way.
Exercise: You may think that exercise is not a good idea when you have period pain, but you are wrong. It is known that exercising can increase the circulation to the pelvic region and it will release endorphins to counteract the prostaglandins (these are hormone – like substances which cause the uterine muscles to contract during menstruation). It is recommended doing yoga during menstruation because it can ease the pain and it will help your body to relax. Also, if you lie on your back with your knees bent, then it will help you to get a relief from period pain. It is very important to exercise for your overall health on regular basis but especially is important if you are prone to period pain. [5,6]
Heat: You should apply heat on your lower abdomen because it can help to relax the contracting muscles in your uterus. You can use hot water bottle or you can use over – the – counter heating pad or patches because they will give you a comfort. You can drink warm fluids or take a hot shower because it will help you to get a relief from the pain and it will make you to feel more relaxed.
Fenugreek seeds: This natural cure is known for facilitating weight loss and also it is good for your metabolism, kidneys and liver. Also, it can be used as a home remedy for period pain. You should soak fenugreek seeds in water for twelve hours and then drink it. [7]
Sesame oil: The sesame oil is used in the traditional Ayurvedic medicine for massage. This natural cure has antioxidant and anti – inflammatory properties, as well as linoleic acid which can help you to get a relief from the period pain. You should massage your stomach with this natural cure and you will notice a relief from the period pain.
Acupuncture: This natural technique can relax your nervous system and it will cause a stronger blood flow to your internal organs. This is having anti – inflammatory effect and it will give you a relief from the period pain.
Dill: There are some studies in which are said that dill can help to ease the period pain. It is recommended taking 1,000 mg of dill in a period of five days and you should start taking it two days before your cycle. You need to talk with your doctor about the recommended intake amount of dill for you. [8]
Avoid certain foods: When you are in menstruation, then you should avoid foods which cause water retention and bloating. Some foods which you should avoid are salty foods, caffeine, carbonated beverages, alcohol and fatty foods. When you reduce or cut off these foods, then it can help to alleviate the period pain and it will decrease tension. You can drink mint tea and ginger tea which are soothing and caffeine – free. Also, you can drink hot water with lemon. If you want to eat some sugar, then you should eat fruits, such as raspberries and strawberries.
Change your diet: When you are in menstruation and you do not know which foods you should add in your diet to reduce the period pain, then it is time for change. You should eat flaxseed because it has Omega – 3 fatty acids that have antioxidant properties and they can help to reduce the swelling and inflammation. Also, you should consume foods rich in iron, such as leafy green vegetables, fish and chicken because iron is lost during menstruation. Also, you should eat foods that have Vitamin E, such as broccoli and olive oil. Foods rich in manganese can help to ease cramps so you should consume foods rich in it, such as pumpkin seeds, almonds and walnuts. Brown rice has Vitamin B6 that can help to reduce bloating. Also, you can add papaya in your diet because it is rich in vitamins and it can help to reduce the period pain.
Massage your abdomen: When you are rubbing the affected area, then it will help to stimulate the flow to the uterus which can help you to get a relief from the cramping feeling. You should massage your lower belly gently using your fingertips with circular motion. You can massage your abdomen as long as you need to and as often as you need because it will reduce your symptoms. [5,6]
Calcium: This mineral can help to reduce the period pain and muscle cramping during menstruation. It is recommended consuming 1,000 mg of calcium for women are between 19 – 50 ages. Some foods which are rich in calcium are leafy green vegetables, almonds, sesame seeds and dairy products. Also, you can find calcium in supplement form but you should talk with your doctor before you start taking it so in this way you will be sure that it is healthy for you. [9]
Salmon: It is rich in Omega – 3 fatty acids which can help you to get a relief from the period pain [10]. You should try a lemon and salmon fillet which is a very effective way to reduce the period pain. You should season the salmon fillet with olive oil, tarragon, black pepper and lemon juice in a baking tray. You should cover the salmon with lemon slices and bake it in the oven.
Vitamin D3: There are some studies in which are said that Vitamin D3 can help to reduce the severity of period pain and muscle cramps. If you do not love to go outside in the sun, then you can take this vitamin in a supplement form. [11]
Omega – 3 fatty acids: These fatty acids can help in the fight against inflammation and pain. Also, they can help in the natural treatment of period pain. You can take Omega – 3 fatty acids from food sources, such as fish oil or you can take it in supplement form but ask your doctor about the recommended dosage. [10]
References:
[1] Grimes DA, Hubacher D, Lopez LM, Schulz KF. Pain relievers for bleeding and pain related to intrauterine devices used for birth control. Cochrane. 2006.
[2] Jenabi E, Ebrahimzadeh S. Chamomile tea for relief of primary dysmenorrhea. Iranian Journal of Obstetrics, Gynecology and Infertility. 2010;13(1):39-42.
[3] Yimer EM, Tuem KB, Karim A, et al. Nigella sativa L. (black cumin): A promising natural remedy for wide range of illnesses. Evidence-Based Complementary and Alternative Medicine. 2019;2019:1528635.
[4] Allen SS, Allen AM, Tosun N, et al. Smoking- and menstrual-related symptomatology during short-term smoking abstinence by menstrual phase and depressive symptoms. Addictive Behaviors. 2014;39(5):901–6.
[5] 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.
[6] Daley A. The role of exercise in the treatment of menstrual disorders: the evidence. British Journal of General Practice. 2009;59(561):241–2.
[7] Younesy S, Amiraliakbari S, Esmaeili S, et al. Effects of fenugreek seed on the severity and systemic symptoms of dysmenorrhea. Journal of Reproduction & Infertility. 2014;15(1):41–8.
[8] Heidarifar R, Mehran N, Heidari A, et al. Effect of dill (Anethum graveolens) on the severity of primary dysmenorrhea in compared with mefenamic acid: A randomized, double-blind trial. Journal of Research in Medical Sciences. 2014;19(4):326–30.
[9] Shobeiri F, Araste FE, Ebrahimi R, et al. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. Obstetrics & Gynecology Science. 2017;60(1):100–5.
[10] Rahbar N, Ashgharzadeh N, Ghorbani R. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International Journal of Gynecology & Obstetrics. 2012;117(1):45-7.
[11] Lagowska K. The relationship between Vitamin D status and the menstrual cycle in young women: A preliminary study. Nutrients. 2018;10(11):1729.
