Staying awake at odd hours and looking out for home remedies for period pain (dysmenorreah)? We can feel it here and we’ve got your back! Without much delay, giving you some age-old tips for relief from menstrual cramps.
Proven Home Remedies to Get Rid of Period Pain & Cramps
1. Apply Heat
Applying heat is a well-known remedy for menstrual cramps. Heat provides relief from period pain by relaxing the uterine muscles, which reduces the intensity and frequency of cramps. It also enhances blood circulation to the pelvic area, delivering essential oxygen and nutrients to the muscles. Additionally, heat helps to dull pain signals sent to the brain, further alleviating discomfort.
How to Apply Heat for Period Pain?
You can apply heat by using either a heating pad or a hot water bag.
Using a Heating Pad: First of all, choose a high quality heating pad as safety is of utmost importance. Adjust the temperature of the heating pad (warm & low heat is ideal). Lie down comfortably and place the heating pad on your lower abdomen. Stay relaxed and if need be, take a nap.
Using a Hot Water Bag: Select a good, leakproof hot water bag. Fill the bag with warm water and make sure not to fill it to the brim to avoid leakage. Screw in the cap of the bag tightly to ensure there is absolutely no leakage. Wrap the hot water bag in a cloth. Lie down and place the hot water bag on the lower abdomen where you feel the pain the most. Rest it out.
2. Consume Fenugreek
Fenugreek (methi seed) helps not only in relieving menstrual cramps but also with irregular periods.
How to use fenugreek for period cramps?
Fenugreek can be used in three forms for combatting menstrual cramps and irregular periods:
Fenugreek Tea: Boil 1 glass of water and once the water boils, add 1 teaspoon of fenugreek. Simmer for 5 minutes and strain the tea. Adding a spoon of honey can enhance the flavour.
Fenugreek powder: Make a fine powder of fenugreek seeds. Add 1 teaspoon of fenugreek powder to 1 glass of warm water. Drink this once a day.
Fenugreek water: Add 1 teaspoon of fenugreek to a glass of water and let it soak overnight. Drink the water (after straining the seeds) on empty stomach in the morning.
3. Massage your stomach using essential oils
While you struggle with bad menstrual pain, massaging your lower abdomen with essential oils can be of great help. It is known to reduce pain and aid in sleep.
Which essential oils help in getting rid of period pain?
Among the numerous essential oils, the ones that help the best in relieving periods pain are:
It is to be noted that the essential oils should be used in moderate amounts as there can adverse effects like allergies, rashes etc. Also, not all essential oils can be used in this regards as some have serious risks owing to toxicity.
4. Carom seed tea
Carom seeds, also known as Ajwain, has anti-spasmodic properties that help with period cramps and menstrual pains. The thymol compound in carom seeds aids in getting rid of bloating.
How to prepare Carom seed tea for period pain?
Add 1 teaspoon of Carom seed to two cups of water and boil. Simmer for 5 minutes. Strain the tea. Add honey to enhance taste.
5. Apply castor oil on stomach for menstrual cramps
For your castor oil treatment, you’ll need:
- Clean Undyed Wool or Flannel: Choose a piece large enough to cover your abdomen in two or three layers. This can be purchased at any fabric store or online, where prepared squares are also available.
- Castor Oil: Available at local health food stores or markets. For online purchases, we recommend Mountain Rose Herbs for high-quality castor oil.
- Old Clothing: Select an old set of clothes that you don’t mind getting stained or oily.
- A Large Towel: Useful for any spills or additional coverage.
- A Heating Pad or Hot Water Bottle: To provide the necessary warmth during your treatment.
- Ziplock Plastic Bag: For storing the used wool or flannel after the treatment.
- Optional: A glass roller bottle for applying castor oil. Using a roller bottle helps avoid the messiness of applying the sticky oil with your hands.
How to Make and Apply a Castor Oil Pack
- Prepare Your Space: Set up a comfortable area by laying a towel on a flat surface where you can lie down comfortably. Put on your old clothes to avoid staining.
- Prepare Your Heat Source: Fill your hot water bottle with warm water or set your heating pad to a low or medium heat setting.
- Apply Castor Oil: Using your fingers, a corner of the wool/flannel, or a glass roller bottle, spread a generous layer of castor oil onto your bare abdomen. Gently massage the oil into your skin using your fingertips or the flannel.
- Place the Flannel: Lay the folded wool or flannel over the oil-covered area on your abdomen.
- Apply Heat: Position the heating pad or hot water bottle over the flannel. Relax with the castor oil pack in place for about 30 minutes, ensuring the heat setting is comfortable for the duration.
- Clean Up: After 30 minutes, remove the heating source and the castor oil pack. Gently massage any remaining oil into your skin or wipe it off with the towel or flannel. Store the used wool or flannel in a ziplock bag and keep it in the refrigerator for future use.
6. Abdominal breathing to get rid of period pain
Find a comfortable spot to relax, either lying on a pillow or yoga block or sitting on a chair. Support your knees with pillows or keep them bent with feet flat on the floor. For added comfort, press your feet together and let your knees fall open in a “reclined butterfly pose.” Place your hands on your belly and take deep breaths, feeling your abdomen rise with each inhale. Focus on relaxing the muscles in your thighs, glutes, abdomen, and pelvic floor with each exhale. Spend 10 to 15 minutes on this breathing exercise, deepening your breath if pain increases.
7. Yoga for relief from menstrual cramps
Yoga can effectively relieve period pain by boosting circulation, alleviating stress, and stretching and strengthening key muscles.
Effective yoga poses for menstrual cramps include:
Child’s Pose: This restorative pose helps alleviate back pain. To do it, kneel on the floor, sit back on your heels, and fold forward, placing your forehead on the mat with knees spread wide.
Cat, Cobra, and Fish Poses: Research suggests these poses can help manage the severity and duration of menstrual pain.
Camel Pose: Known for potentially easing menstrual cramps, this pose involves kneeling and arching your back while reaching for your heels.
Yoga Nidra: This relaxation practice aids in addressing psychological issues related to menstrual discomfort.
8. Drink sufficient amount of water
Staying hydrated is crucial during your menstrual cycle, as water supports digestion and reduces bloating, which can worsen period pain and discomfort. Proper hydration enhances circulation, ensuring that nutrient-rich blood reaches where it’s needed most. To alleviate stubborn menstrual cramps, consider increasing your water intake; warm, boiled water is an excellent choice, as it allows for quick absorption. For a refreshing twist, try our detox water recipe, combining fruit and vegetables for a tasty option! Additionally, cravings during your period can often signal thirst, so keeping hydrated may help minimize these urges. Aim to drink at least 1.5 to 2 liters of water daily to support your well-being during this time.
9. Ginger Tea
How does Ginger Tea help with period cramps? Ginger has anti-inflammatory properties which helps to get rid of bloating and help in alleviating all sorts of menstrual pains. It is believed to be highly effective that some even praise ginger to be as good as painkillers!
How to make Ginger Tea for period pain relief?
Take a small piece of ginger and grate it (you can cut it into small pieces as well but grating is more effective). Add a cup of water and boil the mixture for about 5 minutes. For some extra flavour, you can add a bit of honey to your ginger tea.
10. Take a walk in the nature
When it comes to finding relief from period pain, one of the simplest yet most effective home remedies is taking a walk. This low-impact exercise is gentle on the joints, making it an ideal choice even when you’re feeling sensitive or fatigued. As you stroll, your body benefits from improved circulation, particularly in the pelvic region, which can significantly reduce cramping discomfort. Moreover, walking triggers the release of endorphins (your body’s natural pain relievers), helping to alleviate any lingering aches. Plus, it can help combat bloating by promoting better digestion and reducing excess water weight. So, lace up your sneakers and step outside; a short walk might just be the remedy you need to ease those menstrual problems.
11. Magical drink with breakfast
A magical drink (recommended by Dr. Hansaji Yogendra, The Yoga Institute) combining the benefits of beetroot, carrot and pumpkin on the first day of menstruation can work wonders! Beetroot is rich in iron and folate, which can help combat fatigue and prevent anemia, often experienced during menstruation. Its high fiber content also aids digestion and can alleviate bloating.
Carrots are packed with beta-carotene and antioxidants, which support hormone balance and can help reduce menstrual cramps. Their hydration properties also contribute to overall fluid balance, combating bloating.
Pumpkin is another nutritional powerhouse, providing magnesium, which can help relax muscles and reduce cramping.
How to prepare the magical drink for period pain?
Take equal portions of beetroot, carrots and pumpkin. Cut the vegetable into small pieces and boil them. Now add the cooked veggies to a blender and blend it well. Strain the juice and take it on an empty stomach on the first day of period.
12. Chew on a little piece of jaggery
Eating jaggery during your period can help in managing various period symptoms. Its anti-inflammatory and antispasmodic properties provide effective relief from uterine cramps, easing discomfort that many experience. Additionally, jaggery helps combat bloating by maintaining the body’s acid balance, allowing you to feel lighter. On the emotional side, this natural sweetener stimulates the release of serotonin, the “feel-good” hormone, which can help lift your spirits during those tough days. It’s also rich in salt and potassium, making it a great option to combat weakness often caused by menstrual blood loss. Plus, regular consumption of jaggery may aid in regulating irregular periods, promoting a healthier menstrual cycle overall. Incorporating jaggery into your diet can be a delicious way to support your body during menstruation!
13. Turmeric Milk
Turmeric milk, often referred to as golden milk, is a powerful remedy for alleviating period cramps. Packed with antioxidants and anti-inflammatory compounds, turmeric can significantly reduce menstrual discomfort. Its properties not only help ease cramps but also promote hormonal balance, which can mitigate mood swings and other symptoms associated with menstruation. The soothing effects of turmeric milk extend to overall pain relief, making it a comforting choice during your period. Enjoying a warm cup of golden milk not only provides relief but also nourishes your body, making it a delightful addition to your menstrual care routine.
How to prepare turmeric milk?
Heat milk with 1/2 teaspoon of turmeric and a pinch of pepper. If you like the flavour of cinnamon, add a pinch of cinnamon powder; this is purely optional.
14. Eat banana
Bananas are a fantastic fruit to incorporate into your diet during your period, as they can help you git rid of period pain and other menstrual discomfort. Rich in potassium, they effectively combat bloating, while magnesium works to reduce the severity of cramps, providing much-needed relief. Additionally, vitamin B6 plays a crucial role in producing serotonin, the hormone that promotes relaxation and positively influences pain perception. The fiber content in bananas aids digestion and supports regular bowel movements, further reducing bloating and pain. However, it’s important to enjoy bananas in moderation, as they are also high in natural sugars. Including them as part of a balanced diet can help you navigate your menstrual cycle with greater ease and comfort.
15. A spoon of Ghee with every meal
Cow ghee is a nourishing addition to your diet that can significantly help with period cramps, PMS, and irregular cycles. Its unique properties can reduce nausea and balance hormones, providing a soothing effect during your menstrual cycle. Ghee is also known to nourish the ovaries, fallopian tubes, and uterine muscles, promoting overall reproductive health. Incorporating just one teaspoon of pure ghee with each meal can help minimize the chances of experiencing painful cramps, making it a simple yet effective remedy. Embracing ghee in your diet not only enhances your meals but also supports your body during this time, contributing to a more comfortable and balanced menstrual experience.
16. Chamomile Tea
Chamomile tea is star among the most effective home remedies for period pain, thanks to its anti-spasmodic properties that can help alleviate discomfort. Its calming effects not only ease cramping but may also contribute to reduced menstrual bleeding; one study found that chamomile capsules significantly decreased menstrual flow compared to a placebo. Additionally, chamomile’s anti-inflammatory properties further enhance its ability to provide relief from cramps. Sipping on a warm cup of chamomile tea during your period not only promotes relaxation but also supports your body in managing pain and discomfort, making it a delightful and healthful choice for menstrual care.
17. Exercise to get rid of period cramps
Can you exercise during periods? The answer is a big ‘YES’! In fact, exercise helps a lot in getting rid of menstrual pain, cramps, and mood disturbances. Studies indicate that physical activity can significantly reduce discomfort by releasing endorphins and serotonin, both of which help alleviate period pain. For those seeking gentler options, low-intensity exercises like yoga, tai chi, and stretching can be incredibly effective, promoting relaxation and easing tension without overwhelming your body. On lighter menstrual days, engaging in moderate-intensity aerobic activities such as walking or light jogging can further help reduce bloating and cramping. By incorporating regular exercise into your routine, you can enhance your overall well-being during your menstrual cycle and find relief from common symptoms.
18. Cinnamon Tea
Cinnamon tea has been shown to effectively reduce various menstrual symptoms, including period pain and cramps, bleeding, nausea, and vomiting. One study found that women who drank cinnamon tea experienced significantly less menstrual pain compared to those who consumed a placebo. Another study highlighted cinnamon’s ability to decrease menstrual bleeding, as well as associated nausea and vomiting. Given this evidence, incorporating cinnamon tea into your routine can help make symptoms like cramps and nausea more manageable, offering a warm and comforting solution during your period. Enjoying a cup of this aromatic tea not only provides relief but also adds a delightful flavor to your self-care regimen.
19. Omega 3 fatty acids
Omega-3 fatty acids are an effective home remedy for period pain, particularly for menstrual cramps and menstrual pain. These healthy fats possess natural anti-inflammatory properties that can help ease discomfort. Studies have shown that women who took fish oil experienced less menstrual pain compared to those on a placebo. Additionally, omega-3s may lessen the severity of PMS symptoms, including breast tenderness, headaches, fatigue, and abdominal bloating. One study even found that women who supplemented with omega-3s had a higher rate of regular menstruation. You can incorporate omega-3s into your diet through sources like fish, flax or chia seeds, low-fat dairy, legumes, and eggs. If you opt for supplements, check the label for at least 180 mg of EPA and 120 mg of DHA to ensure you’re getting a beneficial dose. This simple addition to your diet can be a powerful tool in managing period pain effectively.
20. Having an orgasm
If you’re looking for a surprising remedy for period pain, consider the power of orgasm. This natural solution can unleash a wave of pain-relieving chemicals in your body, transforming discomfort into relief. Endorphins, the body’s own soothing hormones, flood your system during orgasm, significantly aiding pain management. Additionally, oxytocin and dopamine contribute to overall pain relief. The uterine muscle contractions that occur during orgasm can help alleviate menstrual cramps, while increased blood flow to the uterus further eases discomfort.
Beyond pain relief, having sex during your period offers other benefits, such as potentially shortening your period. The muscle contractions help push out uterine contents more quickly, which may result in a shorter duration of bleeding. Interestingly, some people also report that having sex during a migraine provides moderate to complete relief. Embracing orgasm as a remedy for period pain not only enhances comfort but can also bring added health benefits.
When to consult a doctor for menstrual pain?
Seek medical attention if you experience any of the following symptoms: foul-smelling abnormal vaginal discharge, blood clots, or persistent cramps occurring more than three months after an intrauterine device (IUD) placement. Also consult a doctor if you develop a fever, experience pelvic pain more than five days before or after your period, or suffer sudden, severe pelvic pain, especially if you are sexually active and your period is late by a week or more. These symptoms could indicate underlying issues that require professional evaluation and care.