Dysmenorrhea or menstrual cramps is a pain like no other, right? If you know what we mean, you NEED home remedies for menstrual cramps to ease your monthly grievance! But before we delve into the details, let us know a little more about the pain we are trying to heal here. Menstrual cramps are of two types: One, the primary dysmenorrhea and two, secondary dysmenorrhea.
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Common menstrual cramps are primary ones. These usually start a couple of years after a girl starts menstruating. The pain is usually in the lower abdomen area and the back. These can be mild cramps or severe. Shortly before the onset of the menstrual cycles, these cramps start, and might continue for three days. As a woman ages, these cramps, usually, start becoming less agonizing. In some cases, a woman stops feeling them entirely after her first child is born.
Suggested read: 15 wondrous home remedies for irregular periods
Secondary dysmenorrhea is the menstrual cramp caused by a reproductive disorder found in some women. These start generally before the menstrual cycle begins and can last longer than 3 days.
Causes of primary dysmenorrhea
- Contractions in the muscles of the uterus
- Uterus contractions press against the blood vessels
- Contractions cut off the supply of adequate oxygen to muscle tissue of the uterus
Causes of secondary dysmenorrhea
- Endometriosis, which is the uterine tissue that appears outside the uterus
- Fibroids, the non-cancerous (benign) tumors that involve the uterus
- The migration of endometrial glands downward into the muscular wall of the uterus
- Infections that involve the reproductive organs
- Ectopic pregnancy that occurs outside of the uterus such as in the Fallopian tubes
- IUD (intra-uterine device) used for birth control
- Ovarian cysts
- Narrow cervix or cramps due to passing clots of blood and tissue through an anatomically narrow cervical canal
- Stress
Symptoms of menstrual cramps
- Aching pain in the abdomen, which can be really severe, at times
- Feeling of heaviness and pressure in the abdomen
- Aching pain in the hips, lower back, and inner thighs
- Upset stomach, sometimes with vomiting
- Loose stools
Home remedies for menstrual cramps
According to gynecologists from around the globe, more than 50% of the women who menstruate suffer from cramps for at least 2 days every month. Though menstrual cramps or dysmenorrhea does not indicate any serious ailment, it can wreak havoc on your lifestyle. Fret not! We have 10 home remedies for menstrual cramps that can relieve you of the monthly trauma in a jiffy!
1. Heat pad
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Placing a hot pad on the lower abdomen and lower back is one of the basic ways you can control menstrual cramps, the logic being: Heat relaxes the contracting muscles of your uterus, and eases the cramps.
Remedies
- You can use a plastic bottle by filling it up with hot water. You may, on the other hand, soak a towel in cold water, wring out extra water, and place it in the microwave. Heat the wet towel for a minute, and then place it on your lower abdomen up until the towel cools.
- Taking a hot shower can help reduce the pain from menstrual cramps.
2. Ginger
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This one is a wonder herb! It effectively soothes menstrual cramps by lowering the levels of prostaglandins, which cause the pain. Ginger also fights an important premenstrual syndrome: Fatigue. Wait, there is more! Did you know, ginger can make your periods regular and timely? Now you are all ears, aren’t you?!
Remedies
- Cut a small piece of ginger and peel it. Now grate the piece, and boil it for five minutes in a bowl of water. Strain the contents, and add honey and lemon juice. Drink this thrice a day, during your periods.
- If you don’t want to drink this tea, you can even add ginger in your food, or suck on a ginger candy or two.
3. Basil
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Caffeic acid in basil is an analgesic, and so, has therapeutic properties. It is the second-best wonder herb for menstrual cramps after ginger.
Basil is another very effective herb for reducing menstrual pain and cramps. The caffeic acid present in basil has analgesic, or pain-killing properties.
Remedies
- Add two teaspoons of crushed basil leaves to a cup of boiling water. Now tightly cover the container and let the contents boil. Drink 8 cups of this water every day during your periods.
- You can also add basil leaves to your food while cooking, or crush the leaves and add the extracted juice to a cup of boiled water and drink.
Suggested read: 10 comfort foods that will make your periods EASY
4. Cinnamon
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Cinnamon is highly recommended as a pain killer for menstrual cramps because of its anti-spasmodic, anti-clotting and anti-inflammatory qualities. Cinnamon is also rich in calcium, iron, manganese, and a brilliant source of fiber.
Remedies
- Make yourself a cup of cinnamon tea by adding a fourth of cinnamon powder in warm water. Pour some honey, stir and sip slowly. To relieve yourself of the awful cramps, drink at least three cups of this tea on the day before your period starts.
- You can even add cinnamon to your food while cooking.
5. Fennel
Fennel helps relax uterus muscles because of its anti-spasmodic, anti-inflammatory and phytoestrogenic qualities.
Remedies
- Boil a cup of water, and add half a tablespoon of fennel seeds. Simmer it on low heat for about 7-8 minutes. Now strain the tea. Add a tablespoon of honey and stir well. This herbal tea should be consumed at least twice daily, on the three days before your period cycle is expected to start.
Pro tip: Drink hot for the desired results.
6. Blackstrap molasses
Molasses is one of the time-tested home cures for menstrual cramps. Rich in iron, manganese, calcium, magnesium, potassium and Vitamin B6, blackstrap molasses helps get rid of blood clots and soothes the uterine wall muscles. The selenium in it helps lessen the cramps during menstruation.
Remedies
- Heat a cup of milk. Add a tablespoon and a half of blackstrap molasses to the hot cup of milk. You can prepare and drink this on the day the cramp starts and continue drinking until the day the period cycle ends.
7. Reduce fat intake and increase veggies in your diet
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Aldo Palmieri, MD, Gynecologist at UCLA Health, and Professor of Gynecology at the UCLA David Geffen School of Medicine in LA, says,
“A low-fat diet actually decreases overall levels of inflammation in the body, which makes it a remedy for menstrual cramps.”
Remedies
- A vegetarian diet that is low on fat helps you alleviate the pain during periods.
- Swap the unhealthy fatty foods containing saturated fat. I am talking about animal products. Go for healthier alternatives instead, like olive oil.
- According to AHA (American Heart Association), if you love dairy products, pick low-fat, or if possible, fat-free products during your periods, and the week before that. However, you can consume fish to get the much-needed daily calories.
8. Chamomile tea
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Research shows that herbal remedies such as chamomile teas have a number of health benefits. According to a study conducted by American Chemical Society, women who consume chamomile tea during their menstrual cycles produce higher level of hippurate. Hippurate is a natural anti-inflammatory that eases cramps and pains associated with menstruation.
Remedies
- Boil a cup of water in a dish. You can either use a chamomile tea bag, or add crushed chamomile flower to the boiling water.
- If you use flowers, after boiling it, strain the tea and let it cool. Add a teaspoon of honey, and start drinking a cup a day, three days before your menstrual cycle commences.
9. Bark tea
According to the University of Maryland Medical Center, an herbal tea that can help you get rid of menstrual cramps is bark tea.
Remedies
- Take two teaspoons of bark and boil it in water. Keep it on simmer for 15-odd minutes. Strain the contents of the beaker and drink the tea at least thrice a day.
Pro tip: Before trying your hands on this, consult your doctor first, since bark tea does not suit a number of people, and your doctor could give you some insight on your allergies.
Suggested read: Looncup, the world’s first Smart Menstruation Cup is here to make your periods smarter!
10. Include magnesium in your diet
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Increasing the magnesium content in your diet will help you avoid menstrual cramps. According to DeJarra Sims, MD, Assistant Professor of Naturopathic Medicine at Bastyr University’s California campus in San Diego and Author of Your Healthiest Life Now, magnesium found in many food, acts not only as an essential supplement in our diet, but also regulates nerve and muscle functioning, which makes it a very promising treatment for menstrual cramps.
Remedies
- A woman of child-bearing age must consume 320 mg on a daily basis. An ounce of dry almonds has around 80 mg, the same as half cup boiled spinach.
Pro tip: Dr. DeJarra Sims says that your dosage of magnesium depends on the severity of your cramps, among other factors. So do consult your doctor before taking medicinal supplements.
That’s a wrap from us! Was this guide helpful? Did we miss out on any home remedies? Please feel free to share them with us in the comment section below.
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