If you’ve ever experienced painful cramping before and during your menstrual period, you are not alone. Many women deal with monthly discomfort that can range from annoying to daily-life-interfering. For some, the cause of this pain could be endometriosis, uterine fibroids, or other underlying concerns, so be sure to reach out to your doctor if you experience very heavy bleeding, severe pain, or cramps that get worse over time.
There are many home remedies and alternative medicine routes you can try to help reduce symptoms of menstrual discomfort. Give them a shot and see what works best for your body:
Herbal medicines (like pycnogenol, fennel, or ginger)
Heat (hot soaks and heat packs have been shown to be just as effective as OTC pain medicine)
Gentle exercise: yoga, stretching, going for a walk
Rub a mixture of carrier oil and essential oils like cinnamon, lavender, and clove over your abdomen
Drink herbal teas and increase water consumption to stay hydrated
Do things that relieve stress, like reading a book, having a conversation with a loved one, and getting good sleep
In addition to using remedies for pain, pay closer attention to activities, food and beverages the week before and during your cycle. Avoid any very cold or raw foods and beverages, bundle up in the cold, choose dark chocolate over other sweets, decrease caffeine and alcohol consumption, and avoid strenuous exercise or over-work. Consult with a holistic practitioner if your menses are a major disruption in your life.
Galan, N. (2019). Home remedies for menstrual cramp relief. Retrieved from
Sparks, D. (2018). Home Remedies: Managing menstrual cramps. Retrieved from
Wong, C. (2019). 4 Herbs to Relieve Menstrual Cramps. Retrieved from