Natural Remedies To Reduce Period Pain

Period pain, menstrual cramps or scientifically known as dysmenorrhea is a pain that occurs during menstruation when the lining of the uterus is shed, and then expelled out the body through your period. Some mild pain is normal, but pain that prevents normal day-to-day activities is not. To combat this, the first point of call is usually pain medications. However, you’ll be pleased to know that there are a number of natural alternatives that can help to reduce period pain.

In this article, we’ll dive into some of the foods, herbs and supplements that you should include in your diet, and which foods you should avoid to relive menstrual cramps. So let’s dive in!

Why Do We Experience Period Pain?

The main culprit behind period pain is a chemical called prostaglandin that is produced by the uterus during menstruation. Prostaglandin causes the lining of the uterus to contract with the purpose of getting rid of it’s lining. It’s this activity that causes menstrual cramps when the levels of prostaglandin are too high. Generally, this occurs in the early stages of your period, which is why the majority of women experience pain in the first 1 – 2 days.

How To Reduce Period Pain

The key to reducing menstrual cramps is through reducing the levels of inflammation in the body during the lead up to, and whilst you’re on your period. Inflammation increases the pain because menstruation already create a lot of inflammation in the body. So imagine adding even more inflammation onto the body on top of the inflammation that is already there… as you guessed it makes things ten times worse!

So, what actually causes inflammation? In short, it’s caused by many different stresses on the body, from the foods that we eat, to our habits and lifestyle. For this reason, we need to look at these very things!

1. Foods To Reduce Period Pain

Though frequently overlooked, diet and nutrition is absolutely critical for helping to eliminate menstrual cramping. For many women, the solution is hiding right in their diet!

Food has the ability to reduce or increase inflammation. Many foods high in free radicals are the main offenders, as this creates oxidative stress on the body which results in inflammation. Therefore it’s extremely important to eat clean and increase the intake of fibre rich, anti-inflammatory foods just before and during your period. Now, let’s take a look at some foods to include and which ones to avoid.

Oily Fish

Examples: Salmon, Mackerel, Tuna, Hearing

Oily fish contain omega-3 fatty acids which are polyunsaturated fats that the body can’t produce on its own. These fats have anti -inflammatory properties that can help with the reducing inflammation in the body.

Nuts & Seeds

Examples: Pumpkin, Flax, Chai, Walnuts.

Nuts and seeds are high in a number of nutrients including omega-3 fatty acids, vitamin e, magnesium. Magnesium in particular is great for relaxing muscle contractions which cause cramping.

Berries

Examples: Blueberries, Raspeberries, Strawberries.

Berries rich in antioxidants, which can reduce inflammation and help ease period pains.

Leafy Greens

Examples: Spinach, Kale, Green Cabbage, Bok Choy

Leafy greens contain Folate (B9, which helps with fatigue, and magnesium, which can relax uterus contractions and reduce inflammation.

Apples

Apples are high in iron and magnesium which is great for relaxing muscle contractions that cause period pain.

Sweet Potatoes

High in beta-caterone so sweet potatoes have antioxidant properties as this reduced inflammation. Therefore, paired with the fact that it also contains magnesium, known to prevent muscle cramps makes this a perfect period pain reliever.

Avocado

Avocados contains magnesium and also has antioxidant effects, which can help with reducing cramping.

2. Herbs & Supplements For Period Pain

In addition to food, herbs and supplements are a great addition to your diet. There are a number of herbs and supplements that are highly effective in tackling period pain.

Nettle Tea

Nettle tea contains many nutrients antioxidants including vitamins C, D and K. In addition to minerals such as iron, magnesium, selenium and zinc. Because of this, nettle tea helps with reducing inflammation and combating period fatigue. Although generally safe to consume, some people have suffered from symptoms such as hives.

Fennel Seeds

Fennel seeds derive from the fennel plant, and are rich in antioxidants such as vitamin c and beta-carotene (which converts into vitamin A in the body). These seeds are great at reducing menstrual pains as they are also anti inflammatory, and high in folate which helps with increasing iron in the blood. Additionally, fennel seeds reduce the production of prostaglandins (hormone that causes period pain).¹

Turmeric

Known for its strong anti-inflammatory properties, Turmeric is an amazing remedy for period pains.² For best results, consume as a supplement or a tea with fats such as eggs as it’s digested better with fats. The best turmeric supplements will also contain black pepper because the piperine in black pepper increases the body’s ability to absorb curcumin, the active ingredient in turmeric. ³

Magnesium Glycinate

Magnesium glycinate is another great natural remedy as it has muscle relaxing effects that help ease cramping by calming uterine muscles, while also promoting better sleep got much-needed rest. Plus, magnesium glycinate boosts energy production helping to combat the period fatigue. Overall, this supplement is great natural way to support your body before and during your cycle.

3. Things To Do

Alongside a proper nutrient-filled diet and supplements, you could also look into include a few activities that have also been proven to help reduce pain.

Stay Hydrated

Ensure proper hydration by drinking a lot of mineral water topped up with electrolytes if needed.

Sleep

Sleep is absolutely essential to the normal functioning of our bodies, and is even more necessary during menstruation. Sleep affects your period, as poor sleep quality can disrupt hormone balances.

Warm Baths

Warm baths relax muscles which can help with cramping. In addition to this, the use of epsom bath salts is also really beneficial as they contain magnesium which is a great muscle relaxant.

Moderate Exercise

Moderate and light exercises such as walking, and yoga may help to relieve some pain, as movement promotes blood flow and releases endorphins which help reduce pain.⁴ In addition to this, low-impact exercises will boost your mood too!

Acupuncture (or Acupressure)

Acupuncture or acupressure might also offer some relief. Acupuncture involves inserting fine needles into specific skin points to alleviate pain, while acupressure uses gentle pressure for a similar effect. Some research has found that it could safely reduce cramps for those with no underlying cause.⁵

4. Things To Avoid

During at least the week leading up to your period it’s important to reduce foods, activities and habits that are likely to increase inflammation in the body. These include:

1. Processed foods
2. Sugar
3. Alcohol
4. Diary
5. Deep Fried Foods
6. Smoking
7. Stress

When To Seek Holistic or Medical Intervention

Despite your best efforts, if you’re still struggling with period pain even after implementing all our tips above it may be a sign of underlying health conditions. In addition to this, if you’re suffering with severe pains that prevent you from moving or carrying out your normal day-to-day activities then it is time to see a medical or naturopathic practitioner. Even if you want to remedy this issue with a natural approach, it’s extremely important to receive the necessary tests to pin point what the issue is.

In Summary

Finding natural ways to reduce period pain can make a world of difference. By adding pain-fighting foods, soothing herbs, key supplements like magnesium, and healthy habits into your routine, you’ll be giving your body the support it needs to ease cramps. It’s all about small manageable changes that lead to lasting relief. So, next time your cycle rolls around, you’ll be ready to handle it with less pain and balance.

Explore more of our posts:

• 9 Surprising Habits Making Your Period Worse
• Boost Your Fertility with Magnesium: What You Need to Know
• 11 Natural Ways To Balance Your PCOS Symptoms
• How To Improve Your Endometriosis Symptoms: 8 Natural Remedies
• Magnesium’s Impact on the Menstrual Cycle: Boost Your Well-Being

1. Lee HW, Ang L, Lee MS, et al. Fennel for reducing pain in primary dysmenorrhea: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2020;12(11):3438. doi:10.3390/nu12113438 ↩︎
2. Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug design, development and therapy, 15, 4503–4525. https://doi.org/10.2147/DDDT.S327378 ↩︎
3. Prasad, S., Tyagi, A. K., & Aggarwal, B. B. (2014). Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer research and treatment, 46(1), 2–18. https://doi.org/10.4143/crt.2014.46.1.2 ↩︎
4. American College of Obstetricians and Gynecologists (ACOG). Dysmenorrhea: painful periods. ↩︎
5. Woo HL, Ji HR, Pak YK, et al. The efficacy and safety of acupuncture in women with primary dysmenorrhea: A systematic review and meta-analysis. Medicine (Baltimore). 2018;97(23):e11007. doi:10.1097/MD.0000000000011007 ↩︎