8 Natural Effective Remedies to Reduce Period Pain

Painful cramps, premenstrual backaches, severe weakness, bloating, mood swings and body aches – you’re PMSing, your hormones are all haywire and you almost think this is the end of the world. Most women suffer painful miserable periods every month.

Production of hormone-like chemical prostaglandins is the key cause of menstrual cramps. It causes the uterine muscles to contract during menstruation and triggers bloating, uterine inflammation and painful cramping.

While most women deal with this misery by simply popping a pill or two whenever the pain strikes, there are better ways to make those dreadful days more bearable and less suckier. Here are eight effective home remedies to bid adios to menstrual pain and discomfort

Remedies for Period Pain - Raspberry Tea
1. Drink Raspberry Leaf Tea & Dandelion Tea

Since the ancient times, the midwives used raspberry leaf during pregnancy and to ease the menstrual cramps and discomfort. It is known to strengthen and tone the uterus, detoxify excess hormones and is also incredibly rich in iron, magnesium, and calcium. Have a cup of raspberry tea leaf every day to alleviate your menstrual discomfort. Sip in two cups during your periods, it not only eases the pain but also calms your body and mind.

If you feel extremely bloated and witness water retention then dandelion tea can be a great herbal remedy for bloat relief and detox.

We absolutely love the organic raspberry leaf tea from Yogi (shop here) and Traditional Medicinals (shop here).

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2. Use a heating pad

Your grandma was right, a heating pad or a hot water bottle is really effective when the period pain strikes. Placing a heating pad on your lower abdomen and lower back relaxes the contracting muscles reducing pain. You can also take a hot shower to make you feel relaxed and relieve your pain.

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3. Spice things up with ginger and cinnamon

While ginger tamps down production of pain-causing prostaglandins cinnamon has antispasmodic, anti-clotting and anti-inflammatory properties and both are very effective in easing menstrual pain. Boil water with ginger and cinnamon {either raw or powder} and store it in a bottle. Sip on it three times a day during your periods to relieve pain.

We recommend Turmeric Golden tea mix from Wunder Workshop. For $18, shop here.

Quick remedies for period pain - Lavendar Oil Massage

4. Treat yourself with lavender oil massage

A very gentle massage with lavender oil on your abdomen area will soothe menstrual pains and help you relax. The more tense you are the more painful your cramps will be; a relaxing massage is the trick to de-stress yourself. Calendula oil which has muscle-relaxing compounds is another good option for a massage.

5. Absolutely no alcohol, smoke and caffeine

While the pain may tempt you to reach out for a glass of whiskey or a cigarette the fact is that apart from being bad for your overall health alcohol, smoking and caffeine can aggravate your cramps. The best thing is to ban these three devils a few days before and during your periods {and soon forever}.

6. Improve your diet

Nutritional deficiency, stress, and inflammation are the major causes of period pains and a poor diet the main culprit causing these. Making a healthy balanced diet part of your everyday lifestyle ensures a good health and would also ease pain during your menstrual cycle. Here’s a list of foods to eat and avoid in order to ease period pain.

Foods to eat:

–   Leafy Vegetables: You must include dark leafy greens in your everyday diet as they are a dietary source of vitamins, minerals, calcium, magnesium, iron and other minerals, which are essential for mediating muscle contractions. Spinach, rocket leaves, watercress, cabbage, and kale contain magnesium and calcium which relax muscles and should reduce the pain.

–   Omega-3 Fatty Acids: Not all fats are bad. Omega-3 fatty acids help in easing the period pain and are found in many vegan foods including walnuts, flax seeds, chia seeds, hemp seeds, dark leafy veggies, winter squashes, blueberries and wild rice.

–   Anti-inflammatory foods like fennel, berries, tomatoes, olive oil, nuts, and citrus give a huge relief and are a must-have during and after your periods.

–   Vitamin D is very supportive for your hormone function helps to ease period paints. The best source of Vitamin D is the sun.

–   High fiber food: You should have at least 20 grams of fiber in your everyday diet as it helps tamp down production of prostaglandins. If you’re having raw fruits, leafy vegetables and high fiber grains you’re good.

–   Right oil: Pick coconut oil, olive oil over vegetable oil, peanut oil, soybean oil and canola oil

–   Anti-bloating foods: Bloating is the major cause of pain and cramps so it is essential to include food that relieves bloating. Magnesium is great for preventing water retention while carbon-3 inositol regulates estrogen activity that also eases bloating. Eat anti-bloating foods such as banana, pumpkin seeds, cabbage, kale, brussel sprouts stave off pains.

–   Coconut oil: Coconut oil is great for your hormone health while it also assists weight loss and reduces inflammation. Consume 2 spoons of coconut oil daily and you’ll see a major difference in your menstrual pains.

–   Primrose oil: The essential fatty acids in the primrose oil and its anti-inflammatory properties are known to help alleviate period pains. Native American women have been using primrose oil for their menstrual cramps for centuries and while there are very few medical studies that provide conclusive results, many women swear by it. If it won’t help your cramp, it will definitely give you shiny hair and a gorgeous skin, so there’s no harm trying.

–   Papaya: Papaya is rich in carotene, vitamin A and C and papain, which helps regulate and ease the flow during menstruation. Make it a part of your daily diet. Raw banana is particularly known for its benefits to ease menstruation pain.

Foods to avoid during periods:

–    Caffeine constricts blood vessels and exacerbates pain and must be avoided during periods. Coffee, chocolates, energy drinks and everything that contains caffeine should be off limits when hormones havoc hits.

–    Avoid sugar during periods. Sugar is the source of chronic inflammation and its consumption can lead to more painful cramps.

–    If you are a vegan then you’re already free from any dairy, dairy products, and animal meat. They cause inflammation and bloating which are key causes of menstrual cramps.

–    While you may yearn for comfort food during pain but processed, junk and oily food and anything unhealthy can actually worsen the aches. They must be absolutely avoided a few days before and during your periods.

7. Switching to a vegan diet

A vegan diet can just be your key to happy period days. According to Dr. Kecia Gaither, a Maternal-Fetal Medicine Specialist based in Brooklyn (New York) some studies have shown that women implementing a vegan or plant-based diets have experienced decreased volume of menstrual flow and the pain that goes along with it. Through a vegan diet, you not only save animals’ lives but also help yourself get rid of the painful period days.

Quick remedies for period pain - Outdoor exercise
8. Exercise

They say prevention is better than cure. Exercising regularly is good for your overall health and is really helpful if you’re prone to menstrual cramps. So why not exercise regularly to escape or at least alleviate the trouble caused by menstrual cramps. Outdoor exercises are the best option as the combination of sunlight (Vitamin D3) and motion start-offs the production of serotonin, a hormone that helps to regulate the hormonal ups and downs of your period with ease.

In fact, while moving around might sound impossible when you are in pain, certain exercises and yoga aasans are known to ease the period pain. Consult a doctor or an expert for which exercises would be best during the periods.


Keep in mind that excessive period pain could be a sign of a serious problem. Consult your doctor if you can’t get the pain under control, or you suffer from excessive bleeding, extreme weakness or a fever.

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