Severe period cramps are a monthly source of dread in my menstrual cycle. Theyโre known as dysmenorrhea; and I really, really hate them. Like, with a vengeance. If Iโve got a wedding, a major day at work or a difficult task ahead of me and I realise said event will fall on the first day of my period, I feel a leaden sense of foreboding drop into my stomach at the thought of having to get through it while battling (what I know will be) excruciating cramps.
How can we reduce the cramps, then? Thatโs the question. NSAIDs such as Ibuprofen are often a lifesaver for me โย they eliminate the cramps, allowing me to stop moaning or even crying in pain and get on with my day โย and I know thatโs true for plenty of others.
But if you prefer to opt for natural remedies, when you can, for painful periods (which I often do) โ whether thatโs because you donโt want to have to keep forking out for medication or simply donโt like taking it โย thereโs every chance those lifestyle changes to reduce period pain could be highly effective.
High cortisol causes inflammation that can make cramps worse.
โLifestyle modifications [as a means of reducing period cramps] help because they help to support estrogen detoxification and keep the stress hormone, cortisol, at a manageable level,โ says Tara Scott, MD, FACOG, ABAARM, ABOIHM, CNMP: Medical Director at Forum Health Akron. โHigh cortisol causes inflammation that can make cramps worse.โ
Ultimately, you should always feel able to take an NSAID or other form of medical pain relief if it works for you, and if itโs safe for you to do so. But one benefit of trialling and testing natural period pain relief instead of opting for medication is that, in so doing, you might โย might โย discover the root of your pain (assuming there is one).
โTraditional interventions are birth control pills or anti-inflammatory medications,โ says Scott. โWhile these do help cramps, they do not treat the root cause but rather help the symptoms only. Looking for the root cause (hormone imbalance, endometriosis) and trying to reduce that may reduce or eliminate cramps.โ
So, without further ado: here are five natural remedies for period pain that might help reduce your period cramps.
Diet changes
Giulietta Durante is a menstrual cycle nutritionist. โPeriod pain is caused by the increase in release of inflammatory chemicals known as prostaglandins, so reducing our intake of inflammatory foods can be very helpful,โ she says, pointing out that inflammatory foods include:
- Sugar
- Processed foods
- Alcohol
โIf your diet is already pretty clean I would really recommend you think about the types of oils you are eating on a regular basis, as many of them can be inflammatory,โ Durante continues. โThis includes vegetable oil, sunflower oil, canola oil, etc.โ
Durante adds that healthy anti-inflammatory oils to include in your diet are:
- Olive oil
- Avocado oil
- Coconut oil
- Ghee
- Omega 3s from oily fish: โThis last one is particularly anti-inflammatory,โ Durante adds.
โFish oil has [...] been shown to reduce menstrual pain when dosed daily throughout the entire cycle,โ agrees Dr. Carly King, Naturopathic Doctor. โOmega 3 fatty acids help to reduce [the] inflammatory prostaglandins that are produced in the uterine lining and which cause the muscles and blood vessels of the uterus to contract.โ
Exercising and yoga
Youโve most likely heard exercise mentioned in conjunction with reducing period pain before โ maybe even via this Daye article, which explores the various restorative yoga poses that can help with period pain โย but have you ever learned why exercise helps, or the various types of exercise that can be most beneficial for period cramps?
โExercising will make you feel better because aerobic workouts produce natural chemicals within the body that block pain,โ says Monte Swarup, MD, FACOG, board-certified OB-GYN in Chandler, Arizona and founder of vaginal health information site, Vaginal Health Hub.
โWhilst exercising, your body releases endorphins, a feel-good chemical that interacts with your brain to give you a natural high,โ adds Abbie Watkins: a PT at OriGym.
And now to the โwhatโ. Watkins has offered up some exercise options to try, if youโre experiencing painful or uncomfortable period symptoms:
- Light cardio. โLight and shorter bursts of cardio are perfect exercises to maintain during your cycle,โ says Watkins. โLight aerobic activities such as swimming or walking are both good choices, they will give you an endorphin boost and get the blood pumping.โ
- Strength training. โIf cardio feels too much at the start of your period, strength training could be a great option as it increases the blood flow throughout your body,โ Watkins continues. โTry to keep the volume and reps low to avoid any further muscle problems, however, you may choose to up your level towards the end of your period when you start to feel more energised.โ
- Yoga and Pilates. โThe days ahead of your period are a great time to try low-intensity exercises like yoga or Pilates,โ Watkins concludes. โDuring this point, you may be experiencing low energy and muscular fatigue, so trying yoga can help you relax and reduce symptoms.โ
And Swarup adds, too, that: โRelaxation such as yoga and meditation [...] help make coping with pain easierโ.
Orgasms
If youโre looking to reduce those toe-curling cramps, one viable option could be to look to the bedroom; where you can make your toes curl in a very different (far more pleasurable) way.
โIt might sound surprising, but orgasms and period sex can both help with period pain,โ says Durante. โWhen we orgasm, we release mood-enhancing chemicals like dopamine, serotonin and endorphins which can really help to lower our perception of pain. And thatโs not all: when we orgasm, we also release oxytocin โย the hormone of connection and love โ which can also help to reduce pain. Oxytocin is also great for calming down other menstrual symptoms, like headaches, so itโs a real winner at this time.โ
If you struggle to reach orgasm, though โ or if youโre on the receiving end of the orgasm gap โย firstly, youโre not alone! And secondly, that doesnโt mean your period pain canโt still be reduced through sexual activity. โEven if you donโt reach orgasm, the very act of having sex during your period can also help to relax and soothe your muscles, which can sometimes reduce cramping,โ Durante explains.
Sex as a means of soothing cramps; ample benefits of period sex; who knew?
Applying heat
How many times have you curled up with a hot water bottle while suffering from period cramps, desperately hoping itโll work its often-touted magic and bring those cramps down to a manageable (or non-existent) level?
I know Iโve done this; the first place I look each month is to the shelf where I keep my hot water bottle, ready and waiting for the next time Iโm doubled over in pain.
But, as with so many other remedies: do any of us know why weโre looking to these sources of heat, warmth and relaxation each month?
For starters, weโre right to do it. โ[A] heating pad or a warm bath can be soothing for pain,โ Swarup confirms. So far, so good.
โApplying heat is [...] a really easy way to support period pain,โ Durante agrees. โApplying a hot water bottle or compress increases blood flow to the area and relaxes the uterine muscles by increasing oxygen flow which can bring quick relief. You can even add a few drops of CBD oil to your tummy and then add a hot compress as that will enhance the effects of the CBD.โ
On which noteโฆ
CBD
If youโre familiar with our work here at Daye, youโll know how much we respect the powers of CBD when it comes to pain relief: to the point where weโve actually worked it into some of our tampons. But thereโs a reason for our choice to include localised CBD in our period products; CBD has the potential to do wonders as a form of pain relief.
โCBD can be very helpful for period pain as it is a natural anti-inflammatory,โ explains Durante. โIf you have been struggling with period pain for a while, you could start by taking a daily dose of CBD for a month or two so that its anti-inflammatory effects build up slowly. You can also use it when period pain hits by both taking it internally and rubbing some very gently on your abdomen as it absorbs brilliantly via the skin.โ Of course, nothing is guaranteed and itโs always worth talking things through with your doctor if youโre concerned. But if you are struggling with dysmenorrhea and have had the medical all-clear, CBD could be worth a go.ย
When it comes to Dayeโs CBD tampons, itโs worth noting we use cannabinoids produced to pharmaceutical-grade standards. These tampons wonโt get you high; and our exclusive CBD supplier owns the entirety of their supply chain, meaning they have a colossal level of quality control.
Plus, the reviews speak for themselves. Take Dayna McAlpine writing for Metro, for example. โIt was as though my period pains just vanished into the abyss and wearing the tampon itself was almost unnoticeable with zero irritation โย a first for me in my 16 years of menstrual bleeding,โ McAlpine wrote. โConsider me a fully fledged CBD tampon convert.โ
Ultimately, of course, if youโre at all concerned by your period pains โ or by anything that seems out of the ordinary โ you should always speak to your doctor first and foremost.
