Updated: Feb 5
Painful period cramps are something many women struggle with (along with PMS). As a holistic nutritionist, I've been able to share some natural period cramp remedies with my clients to them alleviate period pain altogether.
If you are dealing with period pain, camping, achy pain radiating from your lower back down your legs, fatigue, nausea, lower back pain or headaches there is plenty that can be done naturally to help ease your symptoms without having to reach for Midol.
What Causes The Cramping and Period Pain?
Period cramps or "dysmenorrhea" falls into two categories: primary dysmenorrhea and secondary dysmenorrhea.
Primary dysmenorrhea is the result of the overproduction of prostaglandins. Prostaglandins are chemical messengers in your body that signal your uterus to contract and spasm so your body can shed your uterine lining.
Secondary dysmenorrhea is when the cramps and period pain is due to issues
with the uterus. This can include fibroids, infections, cysts, or endometriosis and based on which factor is contributing to your period pain different treatments and remedies would be recommended.
The balance of your estrogen and progesterone levels (also referred to as estrogen dominance) can also contribute to period pain and cramping.
For today we are going to focus on natural period pain remedies for primary dysmenorrhea.
10 Natural Period Remedies
Your food and day-day habits can have a big impact on your hormone health and ultimately can help you achieve drama-free periods.
Here are 10 natural and easy-to-incorporate natural period remedies:
This helps to balance hormone levels. So exercise should be a part of your weekly routine. When you are experiencing cramps even a short walk can help alleviate the feelings of cramping. Exercise also helps to alleviate stress which can be a contributor to painful periods and hormonal imbalances.
Eating a diet rich in whole foods, leafy greens, lean proteins, healthy fats and whole grains will provide your body with the essential vitamins and minerals it needs to thrive. A healthy balanced diet can also help to reduce inflammation and alleviate period pain. You can grab a free 3-day happy hormone meal guide here.
Castor Oil Packs:
Castor oil, when applied topically, can help to decrease inflammation, swelling and pain.
Using a heating pad can provide comfort and relief from symptoms.
Reduce your stress level:
Cortisol (the stress hormone) can contribute to hormonal issues which can lead to PMS symptoms. Focus on including daily practices that help to manage your stress.
Get enough sleep to help support hormone balance.
Avoid Alcohol & Caffeine:
Alcohol and caffeine can intensify cramps and bloat.
Epsom Salt Baths:
Take an Epsom salt bath to help with achy limbs.
Infuse lavender into your nighttime routine to calm your nervous system and help with sleep.
Add herbs like ginger, dandelion root, raspberry leaf and fennel to help alleviate cramps. You can add them to foods or have them as teas. Click here for some of my favourite tea blends.
Supplements For Period Pain
Vitamin B6/B Complex
Vitamin B6 can help with water retention and bloating.
Turmeric is an anti-inflammatory and supports healthy liver detox.
To help with mood and any type of bloating/water retention that you may be experiencing.
Vitex/Chaste Tree Berry
Relieves symptoms of high prolactin; breast tenderness and acne.
Helps with cramping by relaxing the smooth muscles of the uterus and reducing prostaglandins that cause period pain.
Although period pain and cramps are very common they don’t need to be the norm. Taking steps to improve your diet and lifestyle and bring your hormones back into balance can go a long way in helping you get through your period every month with ease.
If you have been struggling with period pain, cramping and PMS that’s getting in the way of doing the things you love each month and feeling your best it might be time to test your hormones and determine what interventions are needed to bring your body back into balance. You can learn more about DUTCH hormone testing here.
Take The Healthy Hormone Quiz
Take the ✨Healthy Hormone Quiz ✨ now to connect the dots and find out the root cause of your symptoms.
You'll get some instant recommendations to help you start feeling better and get rid of your PMS, low energy and period pain.