Ladies, it’s that time of the month again. You feel the dull ache in your lower abdomen that signals your period is on its way. While popping an over-the-counter pain reliever may seem like the easiest solution, there are natural ways to relieve menstrual cramps without pumping your body full of drugs. Why suffer through the pain and discomfort when there are simple lifestyle changes and home remedies that can make your monthly visitor more manageable? In this article, you’ll discover easy and effective ways to banish menstrual cramps the natural way. From foods that fight inflammation to essential oils that relax your muscles, you’ll find a treasure trove of DIY remedies to relieve cramps, improve your mood, and make your period less of a monthly nightmare. So, grab your hot water bottle, cuddle up on the couch, and get ready to kiss those cramps goodbye!
Essential Oils for Menstrual Cramps
Essential oils are natural remedies that can help relieve your menstrual cramps. Here are a few to try:
Clary sage oil has compounds that help ease muscle spasms and inflammation. Add a few drops to a warm bath or massage onto your lower abdomen. The soothing scent is an added bonus.
Lavender oil reduces pain and stress. Apply diluted lavender oil directly to your skin, use in a diffuser, or add a few drops to a warm compress on your abdomen.
Peppermint oil has menthol that helps relax muscles and improve circulation. Place a diluted drop on your temples, behind your ears, or on your lower back for cooling relief.
Eucalyptus oil reduces inflammation and has a refreshing, uplifting aroma. Add a few drops to a warm bath or use in a diffuser.
For the best results, dilute 3-5 drops of essential oil in 1 ounce of carrier oil like coconut or jojoba oil and massage onto your abdomen, lower back and the sides of your torso. You can also add a few drops to a warm bath, use in a diffuser for aromatherapy or apply to pressure points on your body.
Essential oils provide a natural solution for relieving menstrual cramps without the side effects of over-the-counter drugs. Try combining a few oils to find what works best for you. With regular use, essential oils may help reduce the severity and duration of your cramps over time. Now that’s something to feel good about!
Heat Therapy: Relieving Cramps the Natural Way
Cramps got you down? Before you reach for the pills, try heat therapy. Heat works wonders for relieving menstrual cramps the natural way.
Apply a heating pad to your lower abdomen. The heat will relax your muscles and increase blood flow to the area, easing cramping. Start on the lowest setting and increase as needed. Keep the heating pad on for 10-15 minutes at a time, taking breaks in between to avoid overheating.
Run a warm bath. The heat from the water will provide soothing relief. Add a few drops of lavender essential oil for extra calming effects. Soak for at least 15-20 minutes to allow the heat to fully penetrate your muscles.
Do some light exercise like walking or yoga. While the last thing you may feel like doing is moving around, gentle exercise releases endorphins that act as natural painkillers. Start slow and listen to your body. Even just 5-10 minutes can help cramps subside.
Drink plenty of warm herbal tea. The warmth will ease your cramps while the herbs provide additional relief. Chamomile, peppermint, cinnamon and ginger are all great options. They reduce inflammation, calm nausea and promote circulation.
Using heat therapy, you can say goodbye to cramps without the use of drugs. The natural warmth relaxes your muscles and boosts your mood so you can get on with your day pain-free. Why suffer through cramps when such simple, soothing solutions exist? Give heat a try – your body and mind will thank you.
Soothing Herbal Teas
Chamomile tea is a mild herbal tea known for its calming properties. The chamomile flower contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
To make chamomile tea:
Boil one cup of water and then let cool slightly.
Add 2-3 tablespoons of dried chamomile flowers or 2-3 chamomile tea bags to a teapot.
Pour the boiled water over the chamomile flowers/tea bags.
Steep for 5-10 minutes. The longer it steeps, the stronger the flavor.
Strain and enjoy. You can add a bit of raw honey for sweetness if desired.
Chamomile tea may help relax the smooth muscle tissue in your uterus, easing cramps. Its natural sedative effects can also help relieve anxiety and promote an overall sense of calm during your period.
Ginger has natural anti-inflammatory and pain relieving properties. Ginger tea is soothing and stimulating, helping to relieve cramps while giving you an energy boost.
To make ginger tea:
Peel and grate about 1 inch of fresh ginger root.
Boil 2 cups of water and then remove from heat.
Add the grated ginger to a teapot and pour the boiled water over it.
Steep for 10-15 minutes. Strain and sweeten with honey if desired.
The gingerols and shogaols in ginger have pain-relieving and anti-inflammatory effects that may help reduce the severity and duration of menstrual cramps. Ginger tea also has a spicy, zesty flavor that can help lift your mood. Sipping a few cups of ginger tea at the first sign of cramps may prevent them from getting worse.
In addition to herbal tea, applying a warm compress to your lower abdomen, gentle exercise like walking or yoga, acupressure, and over-the-counter pain relievers can help banish painful cramps in a natural way. Together, these remedies may provide safe and effective relief without the use of prescription drugs.
Gentle Yoga Poses to Ease Discomfort
When cramps strike, gentle yoga poses can help relieve discomfort in a natural way. Some easy stretches you can do include:
Get on your hands and knees, then arch your back upward, pushing your stomach toward the floor. Next, lower your back downward while lifting your head upward. Slowly move back and forth between these two poses in a smooth motion. This gentle stretch helps relax your core muscles.
Sit on the floor with your legs extended, then bend your knees and place your feet on the floor. Extend your arms behind you for support. Twist your torso to one side as far as comfortably possible and hold for 30 seconds. Repeat on the other side. Twisting motions massage your abdominal organs and provide relief from cramping.
Lie on your back with knees bent and feet flat on the floor, arms at your sides. Lift your hips upward while squeezing your glutes and shoulder blades, creating an arch in your back. Extend your arms overhead and hold for 30 seconds. Release and repeat 2-3 times. This inversion helps relax pelvic muscles.
Legs Up The Wall
Lie on your back with legs extended straight up a wall, keeping your lower back flat on the floor. Rest your arms at your sides or place a pillow under your head for support. Remain in this position for 10 to 15 minutes to allow gravity to help relax your core muscles.
When cramps are particularly painful, a hot water bottle, heating pad, or warm bath can provide soothing relief in combination with gentle yoga. Drink plenty of water to stay hydrated, and get extra rest if needed. With regular practice of these techniques, you may find your cramps becoming less intense over time. Yoga’s ability to release tension, increase flexibility, and circulation is a safe and effective way to naturally ease menstrual discomfort.
Helpful Supplements for Menstrual Health
Several supplements can help relieve menstrual cramps and improve your menstrual health naturally. Before trying any supplements, talk to your doctor about possible interactions with any medications you’re taking.
Magnesium helps relax your muscles and blood vessels, easing cramping. Take 300 to 500 mg of magnesium glycinate or citrate daily, starting a few days before your period. You can also soak in an Epsom salt bath—it contains magnesium sulfate, which your body absorbs through the skin.
Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and can help reduce menstrual pain. Aim for 1,000 mg of fish oil 3 times per day, which provides about 3,000 mg of EPA and DHA. Flax and chia seeds also contain omega-3s.
Turmeric or Curcumin
Turmeric contains curcumin, a potent anti-inflammatory compound. Take 400 to 600 mg of turmeric capsules 3 times a day, or you can add 1 tsp of turmeric powder to foods like oatmeal, yogurt, and stir fries. Curcumin supplements may be more effective, in doses of 400 to 600 mg, 3 times per day.
Vitamin B1, or thiamine, helps produce prostaglandins that reduce inflammation and ease cramping. Take 50 to 100 mg of thiamine 3 times per day, starting a day or two before your period. Vitamin B1 is water-soluble, so any excess will be flushed out in your urine.
Ginger has anti-spasmodic and anti-inflammatory properties. Make ginger tea by steeping 2 tsp grated ginger in hot water, or take 250 to 500 mg capsules 3 times a day. You can also include more ginger in your diet by adding it to stir fries, smoothies, and baked goods.
These supplements, combined with heat, rest, and gentle exercise like yoga or walking, can help banish your menstrual cramps so you can get back to living comfortably again. Always talk to your doctor before starting any supplement to avoid interactions and ensure the right dosages for you.
So there you have it, some simple ways to relieve your menstrual cramps without popping pain pills. Give these Banish Menstrual Cramps: A Guide to Drug-Free Relief,
By: Misty D.Brewer.
naturalremedies a try the next time your uterus decides to wage war on your body and see if you can’t find some relief. At the very least, a heating pad and some peppermint tea should take the edge off. And remember, this discomfort is only temporary – your period will pass in a few days. Stay strong, pamper yourself, and know that you’ve got this. Your body is doing amazing things, even if it doesn’t always feel that way. Be kind to yourself and know that there are many supportive options to help you feel better during your cycle. You’ve got this!