menstrual cramps

How to Relieve Menstrual Cramps Naturally?

Having menstrual cramps is the most annoying part of one’s period. One may feel discomfort around the lower abdomen, back, and thighs called dysmenorrhea. This unbearable pain happens for a reason. During the menstruation period, the body secretes an excess amount of prostaglandins. These are hormone-like compounds that are released from the uterine lining when it is preparing to shed. These hormones cause muscle contractions and cramps similar to labour pain. Many women report having abdominal or pelvic pain during menstruation and the severity of this pain may vary from mild to extreme.

Menstrual cramps are usually a dull, throbbing and rough time for women. The two major symptoms of menstrual cramps are:-

  • Cramping pain in the lower abdomen.
  • Pain in the lower back and legs.

Other symptoms may include:-

  • Headaches
  • Nausea and vomiting
  • Digestive problems 
  • Fainting
  • Dizziness

Now that we are familiar with the symptoms, here are some suggestive home remedies to relieve the pain.

1. Adding herbs

Herbs such as turmeric, chamomile tea, and cinnamon are very effective for menstrual cramps. These herbs have an anti-inflammatory and antispasmodic mixture that helps to reduce muscle contractions. Besides these, herbs like ginger lower the levels of pain-causing prostaglandins. One can also try fennel seeds, as they treat nausea and weakness during menstruation. Adding herbs to your daily diet can help to relieve the menstrual pain.

herbs for menstrual cramp

2. Relaxation

Weakness, and nausea during menstruation are common. It is caused due to the loss of excess blood. Psychological stress may also increase the risk of menstrual cramps. Eating properly and resting would be the best solution to this. In such a case, one must take a step back and relax for the day. Avoid performing any activity that can cause physical or emotional stress.


3. Include Omega-3 fattyacids

Omega-3 fatty acids help to reduce testosterone levels and regulate the menstrual cycle. They may also balance the hormonal functions and stabilize your menstrual mood swings. One can consume omega-3 fatty acids in the form of kidney beans, walnuts, and flax seeds. It will reduce inflammation and pain during menstruation.

Omega-3 Fatty Acids

4. Heat therapy

This is of the oldest ways to treat the pain of menstrual cramps. By keeping a heating pad on the lower abdomen one can help reduce the pain. If one does not have a heating pad, soak a cloth in hot water and place it on the lower abdomen. Heat therapy relaxes the muscles of the uterus, increases blood flow, and eases menstrual pain.

Heat Therapy

5. Avoid consumption of unhealthy foods

Dietary and lifestyle habits may also cause pain during menstruation. Women are advised to skip avoid refined food products that may cause bloating.

Unhealthy Foods

Avoid the intake of these the following food items that induce water retention and alleviate pain.

  • Trans-fatty acids
  • Carbonated beverages
  • Caffeine
  • Salty products

Generally, a diet geared to relieve menstrual pain must include fiber, calcium, and antioxidants.

6. Exercise

At this time of the month, one barely feels like getting out of bed. Nevertheless, exercising would help to relieve menstrual cramps. Aerobic activity like running, brisk walking, and even cycling would be the best combatant to the pain of menstrual cramps. One can also go for yoga, as deep breathing during yoga will increase the flow of the blood. It also helps to calm your nerves, lower stress, and further reduce the pain.


Menstrual cramps are tough on women as they lose a lot of important minerals. One can now treat these menstrual cramps in a simple yet effective way by using natural remedies. A healthy diet, exercise and a balanced lifestyle can help treat menstrual cramps. Take note of the natural remedies mentioned above and be prepared for your next period.

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