We feel you! Cramps suck and affect over 90% of women worldwide! In this post, we will discuss ten natural options to help reduce your period cramps, instead of having to rely on NSAIDs, over-the-counter drugs and birth control!
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Period cramps affect around 90% of menstruators — it’s common but NOT normal — and some people suffer immensely. There are two classifications of period pain. The first is primary dysmenorrhea where pain onsets due to the process of shedding your lining with no underlying medical condition causing it. The second is secondary dysmenorrhrea, this type is due to underlying medical conditions like endometriosis, adenomyosis, cysts or fibroids etc. This type tends to be more painful, and occur for longer durations or throughout the cycle, more than the primary type.
Natural remedies tend to work really well for the primary dysmenorrhea type of period pain. They can also help in the secondary type as well, as the pain is often worsened by excess inflammation and prostaglandins. When prostaglandins accumulate in the uterus, they cause the uterine muscles to contract or tighten up. If you feel you have secondary dysmenorrhea head to your primary care doctor, as this type needs further evaluation and often other therapies to manage and target the underlying cause- read more here in the post “what your period cramps say about you”.
9 Natural Ways to Reduce Period Cramps
1. Olive Oil
Olive oil has numerous health benefits, but also plays a role in natural period cramp relief. Rich in antioxidants and anti-inflammatory properties, olive oil can help reduce the inflammation and pain associated with menstrual cramps.
Studies suggest that the polyphenolic compound oleocanthal (OC) found in extra virgin olive oil (EVOO) has significant anti-inflammatory and antioxidant effects, similar to ibuprofen, and long-term consumption may help prevent various diseases.
According to this 2020 study, oleocanthal bind to the same site of COX-2 as ibuprofen, resulting in antioxidant abilities and blocking calcium influx. This action reduces TRPA1 channel activity and oxytocin receptors, thereby inhibiting uterine contractions and achieving an analgesic effect. SO basically can help with pain.
Previous studies have demonstrated that high levels of EVOO can inhibit platelet aggregation, lower cholesterol and blood pressure, prevent cardiovascular disease and Alzheimer’s disease, and reduce the risks of arthritis, colon cancer, breast cancer, and prostate cancer [33,34,35].
Incorporating EVOO into your diet, such as by drizzling it over salads or using it in cooking, may not only enhance your overall health but also provide a natural way to alleviate menstrual discomfort.
2. Ginger
Ginger is revered for its natural anti-inflammatory and pain-relieving properties, making it a popular remedy for menstrual cramps. During menstruation, the uterus produces elevated levels of certain prostaglandins, which can cause intense contractions and pain.
Ginger’s active compounds can help to inhibit these prostaglandins, thereby reducing uterine muscle spasms and easing cramp severity. Additionally, ginger acts as a mild analgesic, helping to alleviate discomfort by blocking pain pathways in the body and improve blood flow.
PgE2 prostaglandins cause the muscles in the uterus to tighten up. When these contractions are intense, they can press on nearby blood vessels that supply blood to the uterus. Without enough blood flow, the uterine muscles don’t get the oxygen they need, which causes pain and leads to cramps.
Unlike NSAIDs, which can affect all types of prostaglandins—including those that are protective and anti-inflammatory—ginger takes a more targeted and safer approach. It specifically inhibits PgE2, a type of pro-inflammatory prostaglandin found in the uterus during menstruation. This build-up of PgE2 is a major reason behind period cramps, making ginger an effective natural remedy for easing menstrual pain.
Whether consumed as a warm ginger tea, added to meals, or taken in supplement form, ginger offers a gentle yet effective alternative or complementary approach to managing menstrual cramps naturally.
3. Magnesium
Magnesium bisglycinate, a highly bioavailable form of magnesium, has gained attention for its potential role in alleviating menstrual cramps. Magnesium is essential for muscle relaxation and nerve function, and during menstruation, low levels of magnesium may contribute to increased muscle tension and heightened sensitivity to pain.
Try increasing magnesium through diet (leafy greens, nuts, chocolate etc) or supplementing with magnesium bisglycinate. Research suggests that magnesium may help to regulate muscle contractions in the uterus and reduce the production of inflammatory compounds like prostaglandins, which are associated with menstrual pain.
4. Zinc
Researchers have different ideas about how zinc helps ease menstrual cramps. Some studies suggest that zinc can block the production of PgE2 prostaglandins, which cause period pain, similar to how NSAIDs work. Others think that zinc improves blood flow to the uterus, preventing the muscle cramps caused by oxygen deprivation. Zinc’s strong antioxidant and anti-inflammatory properties may also reduce inflammation in the bloodstream, helping more blood and oxygen reach the uterus to prevent cramps.
Zinc supplementation, particularly in doses ranging from 30 mg daily for one to four days prior to menstruation, has been associated with significant reductions in menstrual cramping and premenstrual tension symptoms.
5. Omega 3
Omega-3 fatty acids, found abundantly in fish and a little in certain plant sources like flaxseeds and walnuts, have gained attention for their anti-inflammatory properties, which may help reduce menstrual cramps.
Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), compete with pro-inflammatory molecules, potentially reducing their production and easing cramp severity.
Studies suggest that regular intake of omega-3 fatty acids can alleviate menstrual discomfort by lowering overall inflammation levels in the body. Incorporating omega-3-rich foods or supplements into the diet could offer a natural and effective way to manage menstrual cramps.
6. B1 (thiamine)
Vitamin B1, also known as thiamine, plays a crucial role in muscle function and nerve signaling, which are vital for the uterus during menstrual cramps. While the exact mechanism isn’t fully understood, vitamin B1’s involvement in muscle contraction and relaxation suggests it plays a key role in managing period pain. Some studies indicate that low levels of B1 could contribute to muscle pain, potentially affecting the uterus during menstruation.
Although outright deficiencies are rare in developed countries, mild deficiencies might go unnoticed but still impact uterine function. Vitamin B1 is essential for cellular processes throughout the body, and its water-soluble nature means excess amounts are easily flushed out.
Research has shown promising results: studies involving over 1,600 women have demonstrated that daily supplementation with vitamin B1, such as 100mg doses, significantly reduces menstrual pain severity and duration, offering a natural and effective alternative to traditional pain medications like ibuprofen
7. Dong Quai
Dong Quai is a herb widely used in Traditional Chinese Medicine (TCM) to treat a variety of menstrual disorders. Research suggests dong quai’s effectiveness in managing period cramps by regulating uterine contractions.
It uniquely stimulates and relaxes the uterus, enhancing menstrual flow efficiency and possibly aiding in strengthening uterine tissues over time. This dual action of stimulation and relaxation is crucial as it helps maintain healthy blood flow to the uterus, addressing both heavy bleeding and irregular menstruation.
Dong quai’s therapeutic properties are attributed to its complex mix of volatile oils, which inhibit compounds like epinephrine and histamine that regulate muscle contractions, thereby promoting uterine relaxation. Histamine plays a role in PMS, therefore dong quai may aid PMS as well in the process.
Additionally, its high content of ferulic acid acts as an antioxidant, anti-inflammatory agent, and anticoagulant, enhancing blood flow and preventing clot formation—essential for alleviating painful menstrual cramps and preventing stagnant blood conditions in TCM.
8. Fenugreek
Another herb for periods cramps fenugreek, which exhibits anti-inflammatory and pain-relieving effects through compounds like alkaloids, flavonoids, and saponins. These help to reduce menstrual pain by inhibiting inflammatory processes without the possible side effects associated with NSAIDS.
Recent clinical studies have shown promising results, with fenugreek significantly decreasing pain severity and duration in women with dysmenorrhea, along with alleviating systemic symptoms like fatigue and nausea.
9. Exercise
Exercise is a powerful yet often overlooked tool in managing period pain. Physical activity during menstruation helps release endorphins, our body’s natural painkillers, which can significantly reduce menstrual cramps.
Engaging in moderate aerobic exercises like walking, swimming, or cycling increases blood circulation and oxygen flow to muscles, including those in the uterus, which can ease cramping. Additionally, regular exercise promotes overall pelvic health by strengthening abdominal muscles and improving posture, which can reduce the intensity and frequency of cramps over time.
Studies suggest that women who exercise regularly experience milder menstrual symptoms compared to those who are sedentary. While it’s important to listen to your body and choose exercises that feel comfortable during your period, incorporating moderate physical activity into your routine can be a natural and effective way to alleviate period pain.
Conclusion
In conclusion, managing period pain involves understanding the underlying mechanisms that cause discomfort and exploring various natural remedies that can effectively alleviate symptoms.
From herbal supplements like ginger, magnesium bisglycinate, zinc, vitamin B1, dong quai, and fenugreek to lifestyle adjustments such as regular exercise and maintaining a balanced diet, there are numerous options to consider beyond traditional painkillers.
Each remedy offers unique benefits, whether it’s reducing inflammation, improving blood flow, or regulating hormonal fluctuations. By integrating these approaches into your menstrual care routine, you can empower yourself to find relief that suits your individual needs and preferences.
Remember, while period pain is common, it isn’t normal and doesn’t have to disrupt your life. Exploring these natural solutions can help you manage your symptoms effectively and promote overall well-being during your menstrual cycle.
This post was all about the 9 natural ways to reduce period cramps aka dysmenorrhea.
References
- Chiang, Y.-F., Hung, H.-C., Chen, H.-Y., Huang, K.-C., Lin, P.-H., Chang, J.-Y., Huang, T.-C., & Hsia, S.-M. (2020). The Inhibitory Effect of Extra Virgin Olive Oil and Its Active Compound Oleocanthal on Prostaglandin-Induced Uterine Hypercontraction and Pain—Ex Vivo and In Vivo Study. Nutrients, 12(10), 3012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7599558/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871956/#:~:text=Ginger%20appeared%20more%20effective%20for,mefenamic%20acid%20(an%20NSAID).
- https://pubmed.ncbi.nlm.nih.gov/17289285/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861396/
- https://www.jofamericanscience.org/journals/am-sci/am0801/065_7998am0801_467_473.pdf
