How to Ease Period Cramps: 12 Natural Tips

Ever wonder how to get rid of period cramps? For countless women, monthly menstrual discomfort in the form of period cramps is a common occurrence. In fact, up to 84 percent of young women experience some level of menstrual pain at some point in their lives, and a staggering 43 percent report that pain occurs during every period. For a significant portion of women, the intensity and duration of this menstrual pain can be so severe that it temporarily incapacitates them. This extreme form of period pain is known as dysmenorrhea.

Since period cramps can have a significant impact on various aspects of daily life, such as school attendance and performance, as well as work attendance and productivity, a considerable amount of research has been dedicated to understanding and finding potential solutions. Let’s delve deeper into the exploration of natural remedies for period cramps.

What Are Period Cramps?

Period cramps typically manifest just before or during the menstrual cycle. Dysmenorrhea is the medical term used to describe painful menstrual cramps. So, what causes these cramps? During menstruation, the uterus contracts as it sheds the uterine lining, which is what we typically associate with the menstrual blood. These contractions are the root cause of the cramping. However, it’s important to note that in some cases, other conditions like endometriosis and adenomyosis can also trigger period cramps.

Typically, the cramps start a couple of days before the period begins and continue for two to three days during the menstrual period. The painful sensation is a result of the uterus physically contracting to aid in the expulsion of the uterine lining. The intensity of the pain can vary greatly from woman to woman, ranging from mild discomfort to debilitating pain. Interestingly, as women age, the level of prostaglandins naturally decreases, and the severity of cramps tends to lessen. This type of cramping during the menstrual cycle is referred to as primary dysmenorrhea.

For women with primary dysmenorrhea, the cramps often feel like a cramping or constant ache in the lower belly and lower back, and they can even radiate to the thighs and down the legs. The intensity can vary significantly. Some women may not experience significant cramps at all, while for others, the pain can be so intense that it affects their daily activities. Additionally, women with primary dysmenorrhea may also experience other symptoms such as nausea, vomiting, fatigue, and diarrhea. Generally speaking, primary dysmenorrhea tends to become less painful as women age, and it may even cease entirely after childbirth.

On the other hand, when there is an underlying reproductive disorder or disease contributing to or causing the cramping during a menstrual cycle, it is classified as secondary dysmenorrhea. Women with secondary dysmenorrhea typically experience the pain earlier in the cycle and it lasts longer. However, unlike those with primary dysmenorrhea, the discomfort is usually not accompanied by nausea, vomiting, fatigue, or diarrhea.

If you experience any of the following concerning symptoms during your menstrual cycle, it is advisable to seek immediate emergency medical attention:

• Cramping along with excessive bleeding
• If tissue passes in the menstrual flow
• If you have a fever or chills
• If the pain suddenly appears or worsens
• If you faint or become dizzy
• If you suspect you might be pregnant

Conventional Treatment

To obtain a proper diagnosis and rule out any underlying conditions, your healthcare provider will typically conduct a comprehensive examination, including a pelvic exam. If any abnormalities are detected that raise concerns, your doctor may order tests such as an ultrasound, CT scan, MRI, or laparoscopy.

So, what relieves period cramps? The answer can vary from woman to woman. Over-the-counter medications can be helpful, and so can birth control pills. However, these options come with their own potential side effects and considerations. Applying warm compresses directly to the abdomen can also provide some relief. But for many women, they simply have to endure the pain month after month.

While cramps can be quite painful and even debilitating, physicians often recommend over-the-counter painkillers to manage the discomfort. Nevertheless, there are numerous natural remedies that have been shown to reduce common PMS symptoms and cramps.

Natural Remedies

1. Calcium

Calcium has long been recognized for its role in treating PMS symptoms such as fatigue, moodiness, and bloating. Recent research indicates that taking 1,000 milligrams of calcium per day can effectively reduce the intensity of menstrual pain. In a small, randomized double-blind trial, participants who were given 1,000 milligrams of calcium from the 15th day of their cycle until the pain disappeared, for a total of three full menstrual cycles, reported a significant decrease in pain levels. During your menstrual period, increasing your intake of calcium-rich foods like whey protein, sardines, goat milk kefir, raw milk, and white beans can not only help reduce symptoms but also support strong bones, maintain healthy blood pressure levels, and ensure proper muscle and nerve function.

2. Vitamin D

Research suggests that a significant percentage of adults in the United States are deficient in vitamin D. Boosting vitamin D levels through supplementation and dietary changes is a common approach. Studies have shown that taking a weekly dose of 50,000 IU of oral vitamin D can significantly reduce the severity of pain for those with primary dysmenorrhea. A randomized double-blind placebo-controlled clinical trial published in the peer-reviewed journal Gynecological Endocrinology found that women with primary dysmenorrhea who received the dosage weekly for eight weeks experienced less pain, and even one month after the treatment ended, their pain levels were better than before the treatment. In addition to supplementation, you can increase your vitamin D intake by spending more time in the sun without sunscreen. Sunlight is the most effective way to easily and safely increase your vitamin D levels, and just 10 to 20 minutes of sun exposure per day is sufficient. For an added boost, include vitamin D-rich foods such as wild-caught fish like halibut, mackerel, salmon, and swordfish, as well as mushrooms exposed to ultraviolet light, in your diet.

3. Vitamin E

This fat-soluble vitamin is renowned for its ability to balance cholesterol, promote healthy skin and hair, improve vision, and even regulate hormones. Now, research shows that taking 500 IU of vitamin E two days before your period starts and continuing for three days after your period begins may reduce menstrual cramping. In a randomized, placebo-controlled trial of students with primary dysmenorrhea, half of the participants received a placebo, while the other half received vitamin E for two consecutive menstrual cycles. Both groups showed improvement in symptoms, but the group that received vitamin E experienced greater effects and relief. However, it’s important to note that vitamin E supplementation may not be suitable for everyone. If you are on blood thinners, have heart disease, diabetes, retinitis pigmentosa, or cancer of the head, neck, or prostate, you should avoid high doses of vitamin E. Instead, increase your vitamin E levels by including vitamin E-rich foods in your diet, such as almonds, spinach, sweet potatoes, and avocado.

4. B Vitamins

Vitamin B1 has shown promise in reducing pain in women with primary dysmenorrhea. In a review of clinical trials, researchers found in one large randomized controlled trial that women who were given 100 milligrams of vitamin B1 daily experienced less pain compared to those who received a placebo. To support overall well-being and help alleviate a wide range of symptoms during your menstrual period, take a high-quality B vitamin complex supplement that is derived from real food sources.

5. Omega-3 Fatty Acids

Our bodies cannot produce omega-3 fatty acids on their own, so we need to obtain them from foods and high-quality supplements. Known for its benefits in supporting heart health, brain health, reducing inflammation, and much more, a randomized double-blind, placebo-controlled study published in the journal Reproductive Health found that taking 1 to 2 grams of fatty acids daily can help reduce period cramps and other PMS symptoms. Although the study was small, the findings were significant. One group received 1 gram of omega-3 fatty acids daily, while another group received 2 grams of omega-3 fatty acids daily. Both groups reported a significant reduction in pain at three months, but the group that received the 2-gram dosage experienced even more pronounced results. As a supplement, using just one tablespoon of a high-quality fish oil provides over 4.5 grams of omega-3 fatty acids. In addition to a high-quality supplement, add wild mackerel, walnuts, chia seeds, Alaskan salmon, and flaxseeds to your diet.

6. Extra-Virgin Olive Oil

Olive oil may be a helpful remedy for fighting period pain symptoms. In a 2015 study, 60 female students who suffered from moderate to severe menstrual cramps were divided into two groups. The women, all between the ages of 17 and 30, received one of two pain treatments over the course of four menstrual cycles. One group received 25 mL, or 5 teaspoons, of extra virgin olive oil daily for two months, starting two weeks before the start of their cycle, and then 400 milligrams of ibuprofen three times a day in the first three days of their next two menstrual cycles, when the pain is most intense. The second group received the opposite treatment, with the ibuprofen for the first two months and the extra virgin olive oil in the last two months. In both cases, the pain was significantly reduced for the women in the olive oil group, and as they continued taking the EVOO, their pain continued to decrease. A 2021 study examined the effect of olive oil on prostaglandin-induced uterine hypercontraction and pain in mice. The results were impressive. According to the findings, the extra virgin olive oil ACN layer extracts and oleocanthal bound to the same site of COX-2 as ibuprofen, helping to achieve an analgesic effect for primary dysmenorrhea. This likely occurs because extra virgin olive oil is a powerful anti-inflammatory. If you’re wondering how to get rid of period cramps with olive oil, it’s simple. You can try adding it to your salad, or, as the researchers suggested, use it as a food supplement.

7. Yoga and Meditation

Yoga is renowned for reducing stress and anxiety, as well as improving balance and coordination. Research has shown that practicing yoga daily along with meditation can relieve pain associated with the menstrual cycle. In a study of 113 medical students diagnosed with primary dysmenorrhea, those who completed a three-month program of practicing yoga 40 minutes every day, along with pranayama and meditation for 10 minutes every day, experienced a significant decrease in pain. A 2019 study also investigated the impact of yoga on menstrual pain in primary dysmenorrhea. Four trials involving 230 participants were conducted, and it was found that yoga was an effective intervention. A 2023 narrative review that included 10 studies examined the impact of a diverse set of 39 asanas, 5 pranayamas, and yoga nidra on dysmenorrhea. The studies revealed that those who practiced this yoga “set” experienced both improved pain tolerance and reduced stress levels.

8. Acupuncture

Acupuncture has been used to treat a wide range of ailments, including headaches, seasonal allergies, mood disorders, chronic pain, and addiction. Now, research also supports its use in treating dysmenorrhea patients. In an analysis from a large randomized controlled trial published in the journal BMC Complementary and Alternative Medicine, acupuncture was administered at points Spleen 6, GB39, or a non-acupoint. All three groups reported a significant decrease in pain. In a clinical trial conducted by the Osher Center for Integrative Medicine at the University of California, San Francisco, acupuncture plus vitamin K injections were tested in women with primary dysmenorrhea. Those who received a vitamin K1 injection at Spleen 6 at the start of menstruation had a significant decrease in the intensity of pain and a reduction in the duration of other menstrual symptoms. Notably, 80 percent of those in the trial expressed a desire to continue monthly treatments.

9. Water Aerobics/Aquatic Exercise

Although exercise is generally recommended to reduce PMS symptoms, including cramps, vigorous exercise may be too strenuous for those experiencing significant discomfort. However, a small study of nonathletic young women with primary dysmenorrhea found that after 12 weeks of aquatic exercises, the severity and duration of the pain significantly decreased. The researchers did not specify the specific exercises conducted, but lap swimming and water aerobics may be beneficial in reducing pain.

10. Sleep

It’s not a mere illusion – you may indeed feel more tired during your period. Hormonal changes during your cycle are to blame, and according to the National Sleep Foundation, 30 percent of women experience disrupted sleep during their periods due to issues such as cramps, pain, headaches, bloating, and anxiety. So, what should you do if all you want is to crawl into bed and sleep for relief from period cramps but instead find yourself suffering from insomnia? If you know that you regularly have trouble sleeping during your cycle, you can take steps in advance to prepare. Your body temperature can rise throughout your cycle, so make sure your room is cool enough to ensure a comfortable sleep. If anxiety or depression caused by your period makes it difficult for you to unwind, try meditation, journaling, or reading in bed. However, avoid using electronic devices as they can signal to your brain that it’s time to stay awake. Using a heating pad or rearranging your pillows around your back can also help alleviate period pain while in bed.

11. Kinesiology Tape

You may have noticed runners with brightly colored tape wrapped around their calves or thighs. This is not a new fashion trend; it’s kinesiology tape, which is used to relieve aches and pains through exercise by increasing circulation and improving range of motion. However, kinesiology tape’s benefits are not limited to athletes. A 2017 study suggests that applying kinesiology tape around your pelvis before and during your period can relieve cramps and other menstrual pain by eliminating muscle tension in the area. You can try it by grabbing a roll of kinesiology tape from any sports retailer and cutting off two pieces. Then, apply them horizontally and vertically in the pelvic region, focusing on the areas where you have the most pain.

12. Have an Orgasm

Some women find that they are more sexually aroused in the bedroom during their period compared to other times. This could be because progesterone, a hormone that is associated with a lower libido, is at its lowest point during this period. That quality time between the sheets – with a partner or by yourself – can actually help you feel better. A 2020 study of nearly 500 women has found that masturbation can help address period cramps. The so-called “menstrubation” study lasted for six months. Impressively, 90 percent of those surveyed would recommend masturbation (and orgasms) as a pain relief method to others. In addition to the fact that sex feels good, there are several other factors at play. Masturbating and having sex increase blood flow, which can alleviate any period pains you may be experiencing. Vaginal stimulation also increases a woman’s pain tolerance.