30 Home Remedies For Period Cramps Pain, Bloating & Nausea

For women, having period cramps, also known as menstrual cramps or dysmenorrheal, is one of the most commonly annoying parts of their periods. They could strike before or during that special time of the month. A large number of women suffer from it routinely.

The cramps are felt in the lower back or belly, ranging from mild to severe. For some women, the discomfort is merely annoying while for others, period cramps could be severe enough to impact their daily activities for several days each month. Emotional stress can increase the chance of having period cramps. Period cramps could be treated with birth control treatments, OTC medicine, and some home remedies for period cramps. This article is written to help you figure out how to use simple, easy-to-find ingredients to get rid of menstrual cramps, pain, bloating and nausea.
First of all, you should acknowledge some basics about this condition. Check out on TrueRemedies.com!

What Are Period Cramps?

A lot of women experience cramps before and during their periods. The cramps, in essence, are caused by prostaglandins, which is a chemical that the body of a woman produces to make the muscle of uterus contract. Contracting muscles will help in pushing blood out via the vagina of a woman during her period.

Maybe, you know periods often come once per month. Sometimes, it is not regular in younger girl. They might skip one month. However, when the periods of a woman become more regular, cramps will be more likely.

They could be rather annoying or extremely painful, and last for several days. At first, girls may worry if they do not understand that cramps are often a normal part of getting a monthly period.

What Are Causes Of Period Cramps?

It is very common to feel discomfort around the abdomen, thighs, lower back when a woman is menstruating. Sometimes, she experiences cramps, which are her muscles at work.

Period cramps and pain happen when the muscular wall of womb tightens, as mentioned earlier. Mild contract keep passing through the womb, yet they are often mild that most women could not feel them. During your monthly period, the womb’s wall starts to tighten and contract more vigorously in order to promote the womb lining to shed away as a normal part of your period. Once the muscular wall of womb contracts, it will compress blood vessels lining the womb. Temporarily, this will cut off the supply of blood and oxygen to the womb. Due to having not enough oxygen, womb’s tissues release chemicals which trigger pain.

While the female body is releasing such pain-triggering chemicals, it also produces other chemicals named prostaglandins. This chemical encourages muscles of the womb to contract more, thereby further boosting the severity of pain. In fact, doctors do not really understand why some women experience muscle cramps or have painful menstruation while others do not. Perhaps, it is because some women have a build-up of prostaglandins, meaning that they experience stronger contractions.

Sometimes, there are also other causes of period cramps. Period pain can also be caused by a condition, though less common. Doctors call this secondary dysmenorrhoea. The menstrual pain linked to a certain condition may impact older women aged from 30 to 45.

The conditions that may result in period cramps and pain are:

  • Endometriosis
  • Fibroids
  • Pelvic inflammatory disease
  • Adenomyosis

You might realize a change in the normal pain pattern if your menstrual pain is associated to one of the conditions above. For instance, the cramps and pain might last longer and be more severe than normal. If your period cramps are caused by an underlying problem, you might also experience bleeding in between periods, irregular periods, a foul-smelling or thick vaginal discharge, and pain during intercourse.

What Are Symptoms Of Period Cramps?

When having period cramps, you might:

When the cramps become severe, the symptoms might include:

How Long Will Your Period Pain Last?

Menstrual cramps and pain begins when your bleeding starts, despite some women have cramps a few days before the beginning of their period.

Normally, the pain lasts from 48 to 72 hours, despite it could last longer. Oftentimes, it is at its worst when you bleed the most.

Teenage girls usually have period pain as they start getting period. Period pain which does not have an underlying cause may improve when the woman becomes older. Many women also see an improvement after giving birth.

What Are Risk Factors?

You might be prone to having period cramps if:

  • You are less than 30 years old
  • You began puberty early, at 11 years old or younger
  • You have heavy menstrual bleeding during your periods
  • You have irregular period bleeding
  • You smoke cigarette
  • You have never given birth
  • Your family has one or many members having dysmenorrhea
When To See A Doctor?

In case you have started menstruating in the past several years, and have period cramps, perhaps your period pain is not the cause for your concern. Nonetheless, if your period cramps disrupt your daily life monthly, and if your symptoms worsen progressively, or if you are older than 25 years old and started having period cramps severely, then you should see your doctor.

Top 30 Natural Home Remedies For Period Cramps Pain & Nausea In Women

1. Hot Compress
home remedies for period cramps - hot compress

For many years, people use a hot or warm compress to deal with different types of pain, including menstrual cramps.

Applying heat to your belly as well as lower back might relieve pain. According to a study in 2012, it was shown that women from 18 to 30 years old having regular menstrual cycles found that a heat patch at 40°C was as effective as ibuprofen [1].

In case you do not have a heating pad, use a hot water bottle wrapped in a towel to apply to your tummy. This alternative will also reduce pain significantly.

Alternatively, you can also soak a towel in water, wring out excess water and put it in the microwave for about 1 minute. Put it on your lower abdomen. Repeat every several minutes to get rid of pain.

Taking a hot shower or having a warm bath also makes you feel more relaxed.

Read more: 17 Tips On How To Get Rid Of Vaginal Odor Naturally At Home

2. Home Remedies For Period Cramps – Chamomile Tea

The study published in the Journal of Agriculture & Chemistry showed that chamomile tea has pain-relieving properties, not to mention anti-inflammatory properties. This herbal tea has medicinal benefits thanks to compounds which can fight infections because of colds and relieve period cramps.

Drinking chamomile tea will bring high levels of two compounds in your urine, which are glycine and hippurate. Glycerine is chemical which is able to relieve muscle spasms and could act as the nerver relaxant. High level of glycine might relax the uterus, thereby explaining why tea can relieve period cramps. Hippurate which is a breakdown product of the tea flavonoids, has been associated to antibacterial property. According to researchers, the increased hippurate levels after drinking chamomile tea explains why this herbal tea has infection-fighting ability.
To use chamomile tea as one of home remedies for period cramps pain and bloating, follow these steps:

3. Ginger

Ginger is one of the simplest home remedies for period cramps thanks to its natural medicinal properties. It is effective in relieving pain and inflammation. Thus, it is used to alleviate the pain associated with period cramps. Also, ginger is used for an upset stomach and nausea, which are two symptoms accompanying by menstruation. In accordance with the University of Maryland Medical Center, it is recommended taking ginger twice or thrice per day while going through period cramps [2] umm.edu/health/medical/altmed/herb/ginger .

The warming essential oil of ginger can improve circulation as well as blood flow, thereby making it an ideal treatment for tired muscles. On the other hand, you can also make use of ginger tea, which is thought to be as effective as ibuprofen for reducing painful periods.

Follow these instructions:

  • Slice ginger root into pieces
  • Cut off its skin and discard, cut it into small slices
  • Put 2 tablespoons of ginger root pieces into a cup of water
  • Boil it up and let it simmer for about 1 hour
  • Strain and drink the tea
  • If you cannot make ginger tea on your own, buy prepackaged dried ginger teabags in supermarkets and follow the directions in its package.

Note:

  • Despite ginger tea is rather safe in general, it still has some side effects. You should avoid ginger tea if having peptic ulcers because it may worsen them. Besides, use too much ginger can lead to mouth irritation, diarrhea, and heartburn.
  • Avoid ginger if you are taking blood-thinning drugs or suffering from a bleeding disorder. Consult your doctor prior to taking ginger if you suffer from gallstones.
4. Massage With Essential Oils

Massage therapy is one of great home remedies for period cramps. A study showed that women with menstrual cramp and pain caused by endometriosis found a significant reduction in terms of pain when massaging with essential oils. When the hands of therapists move around your tummy, back and side and press specific points on it, it will relieve pain and cramps.

Furthermore, adding essential oils for your massage might also have extra benefits, especially for your skin. You can purchase a scented massage oil or make it by yourself. Remember to dilute the essential oil with a carrier oil (grapeseed, sweet almond, or vegetable oil). Just make sure that you use essential safely.

5. Home Remedies For Period Cramps – Fresh Basil

home remedies for period cramps - fresh basil

Eating a handful of fresh basil leaves can relieve period cramps and pain. Why? It sounds crazy but it is true. There are scientific reasons behind this claim. Basil can prevent prostaglandins, the chemical substances that perform a number of function, including initiating both menstruation and labor. Some women seem to produce an excessive amount of prostaglandins, thereby having more painful cramps.

Basil is absorbed quickly into the blood stream via mucous membranes of the mouth and inhibits the production of prostaglandins. So, now pick up a basil plant and nurture it in your kitchen. When that special time of the month arrives and your menstrual cramps begin, make up a batch of sweet  cucumber basil juice to relieve cramps [3] [4]

Or, you can take the following steps:

  • Add 1 tablespoon of basil leaves to a cup of boiling water
  • After covering it up, let it cool down.
  • Have this solution every several hours to relieve cramps

As an alternative, you could crush a handful of basil leaves to extract its juice. Then, add 2 teaspoons of its juice to a cup of warm water. Have this solution thrice per day during your period. For further benefits, add fresh basil leaves to your daily diet.

Also read: 17 Effective Home Remedies For Ovarian Cysts Removal

6. Cinnamon

Cinnamon is a popular spice used worldwide and can deal with a number of conditions, including pelvic pain, diarrhea and menstrual cramps. There are active compounds in cinnamon providing it with unique healing abilities, which are cinnamly alcohol, cinnamaldehyde, and cinnamyl acetate.

Symptoms of painful menstrual cramps might be relieved by using cinnamon thanks to its antioxidants, anti-inflammatory and antimicrobial benefits. By combating microorganisms, cinnamon reduces inflammation. Also, this spice is a powerhouse of antioxidants which can prevent cell deterioration brought by free radicals. It could also regulate sugar levels, prevent blood clotting and fight off pathogens.

In accordance with a study carried out by Korean researchers in 2012, it was found that cinnamon is one of essential oils used for aromatherapy massage because it brought a significant alleviation in period cramps and pain [5].

You can take advantage of cinnamon tea by following these instructions:

  • Boil cinnamon in water for about 15 minutes
  • Add honey or milk to it for flavoring and drink it

This mixture is a great source of manganese, iron and calcium which can boost your immune system naturally. You had better drink cinnamon tea regularly, particularly before your period. Add cinnamon by sprinkling it over your oatmeal, toast, or cereal daily morning. Add cinnamon to your main dishes and snacks. Or, you can also sprinkle cinnamon in your coffee grounds upon making a cup of coffee. Combining it with other herbs like Lovage Root, Motherwort, or Angelica Root, is also helpful in regard to home remedies for period cramps.

You can also look for cinnamon supplements after consulting your doctor.[6]

7. Diet Changes

Research has proven that diet plays an important role in controlling symptoms of period cramps. Maintaining a healthy diet could go a long way to prevent period pain. A study found differences between menstrual pain in women maintaining a healthy lifestyle and the ones who do not.

It was shown that decreasing fat and increasing veggies in your diet can ease monthly cramps and pain. The low-fat diet can reduce inflammation in the body.

To have a healthy diet, you should consume less fats such as saturated fats in animal products, opt for the healthier ones such as unsaturated fats in olive oil, according to the American Heart Association (AHA). Also, get 25-35% of your daily calories from the healthier fats which are found in nuts, fish, and veggie oil.

Give a try to papaya, brown rice, walnuts, almonds, pumpkin seeds, broccoli, olive oil, chicken, leafy green vegetables, fish and flaxseed. Also, focus on the foods containing high content of boron. This is a mineral helping the human body absorb calcium as well as phosphorus. Also, it decreases period cramps. Foods with high content of boron are peanut butter, chickpeas, prunes, bananas and avocados.

You could also take boron supplements in case your diet does not supply enough. Nonetheless, consult your healthcare provider prior to taking any supplements.

On the other hand, during menstruation, it is great to avoid some foods causing stomach bloating and water retention, which are alcohol, fatty foods, carbonated beverages, salty foods, and caffeine. Decreasing or cutting out such foods will lessen cramps and reduce tension.

8. Home Remedies For Period Cramps – Fish Oil And Vitamin B1

Another natural option among home remedies for period cramps is to take fish oil supplements, vitamin B1 or even both of them  [7]. It was found that women taking fish oil plus with vitamin B1 reported fewer signs and symptoms as well as less pain than those taking regular oil. Fish oil contains omega-3 fatty acids which can help reduce inflammation and interfere with the production of prostaglandins of your body. Dr. William Smith from the University of Michigan biochemist said that fatty acids found in fish oils produce few prostaglandins than the omega-6 fatty acids found in veggie sources.

Fish oil can lower the levels of prostaglandins, resulting in less blood clotting as well as vasoconstriction – the main causes of period cramps. The EPA and DHA found in fish oil might help prevent menopausal problems, post-menopausal osteoporosis, preeclampsia and even decrease the potential risk of breast cancers.

9. Drink More Water

Period cramps can be reduced when you drink more water. Drinking more water can ease bloating, which makes its symptoms worse. You had better drink 6-8 glasses of water each day, particularly during periods. Add a lemon wedge or some mint leaves to flavor it. During your period, limit your salt intake because it encourages bloating and fluid retention. Some  women have diarrhea associated with period cramps, so it is crucial to replace the lost fluids by drinking lots of water [8].

In case you do not like drink too much water, you can do a few things to increase your fluid intake. Simply start by drinking a glass of fruit-infused water after waking up in the morning. Drink tea, flavored mineral water for hydration. Make a pitcher of mint, cucumber or lemon water to drink during the day for a spa-like treat. Or, sip a cup of low sodium broth to boost your fluid intake. Actually, staying hydrated is not only good for your periods, but also your overall health.

10. Acupuncture

home remedies for period cramps - acupuncture

Among home remedies for period cramps mentioned here, acupuncture might be lesser known. It is a component of traditional Chinese medicine, involve sticking the skin with a few small needles to help stimulate the body at specific points. Acupuncture helps to relax the nervous system, thereby relieving cramps. In details, relaxing the nervous system will lead to an increased blood flow to internal organs.

Acupuncture is even thought to have anti-inflammatory effect. A report published in the journal Human Reproduction Update has shown that acupuncture brings more significant improvement in menstrual pain intensity along with related symptoms to women. However, you should go for manual acupuncture instead of the electro-acupuncture as the former is more effective in treating menstrual pain [9].

11. Increase Magnesium In Your Diet

Dietary magnesium may help in easing cramps and pain during menstruation. A Cochrane is the author of Your Healthiest Life Now who reviewed the effectiveness of magnesium on period cramps. He said that getting enough magnesium could assist in relieving pain.

You can find magnesium in a number of foods. This mineral helps to regulate muscle and nerve functioning, not to mention other important tasks. The recommended dietary permit of magnesium intake for women of childbearing age is approximately 320 mg every day. Just ½ cup of boiled spinach and an ounce of dry almonds offer 80 mg. However, ask your healthcare provider about the best type of magnesium intake for you.

Don’t skip: 17 Natural Home Remedies For Morning Sickness Symptom Relief

12. Home Remedies For Period Cramps – Fennel

This tip is one of the cheapest and safest home remedies for period cramps. Fennel is an herb and spice which is widely known for their valuable medicinal uses as they have minerals, phytonutrients, and phytoestrogens which act as an anti-inflammatory, antioxidant, and antispasmodic. It can help relax the uterus’ muscles, thereby relieving discomfort and cramping [10] [11] [12] [13].

What you have to do is:

  • Put a teaspoon of fennel seeds into a cup of boiling water
  • Let it simmer on the low heat for about 5 minutes
  • Turn off the heat and strain the tea
  • Add a teaspoon of honey and mix them well
  • Drink the tea twice per day for 3 days prior to the starting date of your period
  • Keep drinking as necessary
13. Blackstrap Molasses

Molasses is thick brown syrup which is considered as a healthy sweetener. Coming from sugar cane, it could be formed when the sugar syrup is boiled to become crystalline substances. Molasses can be replaced for maple syrup or honey. There are a lot of minerals, nutrients, calcium, iron and other ingredients which are beneficial to the overall health. Molasses are divided into various types and grades. The best type is blackstrap molasses, which has health benefits. One of them is reducing period cramps and pain.

Women suffering from this issue are advised to take from 2 to 3 tablespoons of molasses every day to help lessen pain. In molasses, you will find ingredients that can prevent uterus from cramps, which are magnesium, calcium, potassium, iron, manganese, vitamin B6 and iron. These healthy components will maintain healthy muscles, benefiting your body from inside. The calcium and iron content in blackstrap molasses help replenish the lost iron during menstruations.

You can easily find molasses in most groceries and health stores. Drink it directly about 1-2 times per day. Also, you can combine it with almond milk or soy milk to have a healthy drink day and night.

What you have to do is:

  • Add 1-2 teaspoons of blackstrap molasses to a cup of warm milk
  • Have this mixture now because you seek to have cramps.

A teaspoon of black molasses could be taken with the ginger tea to alleviate pain and cramps.

  • Mix ½ cup of blackstrap molasses as well as eggs into cookie recipes and reap healthy benefits. Cookies from black molasses rather than sugar could easy cramps

You can add blackstrap molasses to cakes, cookies and bread. Or fill it with a glass of warm water, put 2 teaspoons of molasses and have it.

The great thing about this ingredient is that it does not come with any side effect.

14. Parsley

This is a common herb grown for both culinary and medicinal uses for over 2000 years. Parsley is a member of carrot family and used as a popular garnish. Herbalists often recommend this herb as an emmenagogue, a substance inducing menstruation, because parsley has oils containing two compounds, myristicin and apiol. These substances are uterine stimulants that could induce the mild contractions as well as dilate the cervix. Thus, they can stimulate menstrual process and relieve pain and cramps. It also helps in regulate irregular cycles [14] [15].

Currently, the dose for safe and effective period cramp treatment is 6 grams each day.

What you need to do is:

  • Put ¼ cup of fresh parsley in a mug
  • Pour a cup of boiling water into and let it steep for 5 minutes
  • After straining, have this tea instantly
  • Drink the tea twice per day during your period to reduce pain
15. Home Remedies For Period Cramps – Apple Cider Vinegar

There are countless of benefits that apple cider vinegar brings to you, ranging from skin, hair and overall healthcare. It has a long history to be used for a number of different functions, like for dressing salads, killing weeds, making pickles, and more. Nowadays, this ingredient is increasingly popular thanks to its superb nutrient contents. It has a positive impact on the menstrual cramps. It regulates blood clotting, thereby decreasing the duration of your period and the amount of blood lost. This contributes to preventing anemia.  

The calcium and potassium content of apple cider vinegar could also decrease cramping by easing uterus’ muscles. It is also a good solution for excessive menstrual bleeding. Apple cider vinegar not only regulates your blood flow but also is a natural blood thinner. Incorporating some apple cider vinegar to your diet during your period will make it shorter and easier to handle.

All you have to do is:

  • Dilute 2 teaspoons of apple cider vinegar in water
  • Drink this solution once per day before the starting day of your period
  • Keep drinking during your period

In case your cramps are too intense, have it every 5 hours.

16. Lavender Oil

home remedies for period cramps - lavender oil

Lavender oil is well-known for its therapeutic properties. It can induce relaxation, treating burns and relieving pain and inflammation [16]. The research conducted by Iranian researchers showed that women who inhaled lavender oil felt less pain and cramps. Their menstrual symptoms were also fewer [17]. Medical professionals suggest using this oil for menstrual cramps not only because it is easy to use and inexpensive, but because it comes with no side effects.

What you need to do is:

  • Combine 5 drops of lavender oil with 1 teaspoon of almond oil
  • Put a small amount of this mixture on your tummy
  • Massage gently
  • Inhale the remaining oil
  • Do this method twice per day for about 1 week
17. Rosemary Oil

Rosemary was placed in the cradles of babies to help protect them from harm in ancient times [18].

Whilst there is no scientific evidence to this folk use of rosemary, this powerful herb has been proven beneficial in different health-related problems, including respiratory illnesses, dysmenorrheal, and colic. Rosemary can prevent the pain signals from being transmitted to the brain. The antinociceptive activity of rosemary has been confirmed in some studies [19] [20]. Those studies used animal subjects that were induced with pain to show off how effective rosemary is a natural pain reliever. The results were remarkable but further trials on humans, especially on female subjects with menstrual cramps, are essential in order to validate the results.

What you have to do is:

  • Combine 5 drops of rosemary oil with 1 teaspoon of olive oil
  • Then, spread a thin layer of the mixture on your tummy
  • Massage gently
  • Repeat this routine twice per day for 3-4 days
18. St. John’s Wort

St. John’s Wort is one of the oldest and most widely researched herbal treatment [21]. It is licensed as a popular treatment for anxiety, depression and sleeping disorders [22]. Moreover, this herb can also treat other types of diseases, like the pain associated with menstruation.

The study carried out by researchers from the University of Exeter in the UK, it was proven that women using St. John’s Wort reported excellent improvement in symptoms of premenstrual syndrome or menstrual cramps [23]. Also, there were no side effects afterwards. Thus, St. John’s Wort is worth mentioning in this list of best home remedies for period cramps.

All you have to do is:

  • Boil 1 cup of water in a pot
  • Add 2 teaspoons of dried St. John’s Wort into and stir well
  • Remove from the heat and strain the tea
  • Have this solution before your bedtime
19. Home Remedies For Period Cramps – Flaxseed

You can chew on flaxseeds to take advantage of it for relieving menstrual cramps. Scientists have been studied the biological activities of flaxseeds, attributing to the high amount of phenolic compounds [24]. Using flaxseeds can help control bleeding and excess bleeding during menstruation leads to not only more pain but also anemia and greater discomfort.  It was recommended taking 25 grams of flaxseed every day for 2 menstrual cycles to minimize the bleeding during menstruation.

What you have to do is:

  • Chew 1 tablespoon of flaxseeds whenever your pain arrives
  • Do this for 4-5 days or till your menstrual time is over
20. Peppermint

Peppermint, one of well-known home remedies for period cramps, is a natural appetite suppressant and natural muscle relaxer.

  • Add 1 teaspoon of peppermint powder or dried peppermint leaves into a cup of boiling water
  • Let it simmer for 3-5 minutes
  • After straining, add sugar if you want
  • Have this tea 1-2 times per day

Note: To get extra relief, you can chew on peppermint candies.

21. Home Remedies For Period Cramps – Papaya

Papaya is a potent anti-inflammatory agent which is beneficial in treating period pain. Besides, it possesses nutrients such as iron, carotene, vitamins A and C, calcium that can soothe uterine walls and relieve muscle contractions. Thus, before and during your menstruation time, you can add papaya to your diet to eradicate the pain.

22. Lemon Juice

Lemon has anti-inflammatory properties, which can provide relief from menstrual cramps [25]. Furthermore, thanks to the high content of vitamin C, lemon can help your body absorb iron more easily. Women lose iron through blood lost during menstruation, so it is important to get more iron from foods and supplements. Iron is also good for your reproductive system [26] [27]

Follow these instructions:

  • Squeeze ½ a lemon into a glass of warm water
  • Mix them well and add honey if you want
  • Drink on an empty stomach every morning
23. Home Remedies For Period Cramps – Yogurt

Yogurt contains a large content of calcium and trace amounts of vitamin D. Taking these vitamins and minerals will help in decreasing menstrual cramps and PMS symptoms [28] [29].

Just simply eat a bowl of plain yogurt 3-4 times per day when you are in your menstruation time.

24. Epsom Salt

The Epsom salt is also called as magnesium sulfate which has pain-relieving and anti-inflammatory properties. If the Epsom salt is absorbed through the skin, it could relieve pain and period cramps [30].

25. Pickle Juice

home remedies for period cramps - pickle juice

Pickle juice has high sodium content, so it is one of amazing but little-known home remedies for period cramps. Pickle juice can not only rehydrate you but also relieve muscle cramps after exercise rapidly, therefore being effective for cramps and pain associated with menstruation [31].

Note: Do not take pickle juice on an empty stomach.

26. Aloe Vera

Have you ever thought that aloe vera can also relieve your menstrual cramps? The fact is, its anti-inflammatory and healing properties contribute to that ability. By improving blood flow, aloe vera can decrease the cramp intensity [32] [33].

Just simply drink ¼ cup of aloe vera juice several days before and during your menstruation to reap its benefits.

Learn more: 26 Home Remedies For Gas Pain And Bloating In Children & Adults

27. Home Remedies For Period Cramps – Green Tea

Green tea has flavonoids named catechins which have medicinal properties. This plant is a natural antioxidant and has anti-inflammatory and analgesic properties, helping relieve inflammation and pain accompanied with menstrual cramps.

Take the following steps to use green tea as one of home remedies for period cramps:

  • Add green tea leaves to a cup of water
  • Boil it up and let it simmer for 3-5 minutes
  • After straining, let it cool down and add honey if you want
  • Have it 3-4 times per day
28. Exercise

This sounds crazy when you have cramps and pain due to menstruation but it does work. Exercise could help in lessening the pain and uplift your mood when you go through menstrual period.

There is even scientific proof behind this claim [34].  Recommended directions include doing aerobic exercises about 30 minutes per day during your menstrual period. Also, avoid engaging in the too strenuous exercises because they might worsen your s symptoms.

29. Sleep And Rest Well

Rest and a sound sleep when necessary are very important to minimize the period cramps and pain.

Nothing could be more nourishing to your general health than rest and a sound sleep. This is even more important when you are in your menstruation and experiencing cramps [35].

Study has shown that insomnia, irregular sleep, and hectic lifestyle can make your fatigued and exaggerate your period cramps. By sleeping and having good rest, you can calm your nervous system, help you lower the symptoms of menstrual disorders. Therefore, this is one of the most primary home remedies for period cramps and pain.

30. Home Remedies For Period Cramps – De-stress

Stress and anxiety increases your cortisol levels, thereby suppressing thyroid function, imbalancing blood sugar levels and compromising your immune system. That is why you should take control of your stress to avoid exaggerating your cramps during periods.

Home Remedies For Period Cramps – Extra Tips

  • Stop smoking because smoking is thought to enhance your potential risk of menstrual pain.
  • Try relaxation techniques like pilates or yoga to distract you from feelings of discomfort and pain.
  • Engage yourself in any interesting activity like listening to music, reading a book, etc.
  • Taking a soothing bath or shower by mixing a cup each of baking soda and sea salt in your bathtub water. Then, soak in this solution for 15 minutes to relax your muscles and relieve cramps
  • Keep in mind that women stay warm will go through less menstrual cramps. Use tepid water whilst having a shower during these days
  • Take vitamin D regularly to cure period cramps
  • Maintain good hygiene particular during the days of your menstruation
  • Avoid taking painkillers
  • If your cramps still get severe and you cope with any other health problems plus with cramps, then it is recommended to consult your doctor.

There you have discovered some of the best natural home remedies for period cramps and pain in women. Before using these home remedies, always make sure that you buy herbs and supplements from a reputable and prestigious source because they are not regulated. Whilst most of these home remedies have several side effects, you had better consult your doctor before using them. Actually, some herbs might cause unintended secondary effects, particularly if you are under medication. For severe cases, the best method to deal with period pain is to see a doctor and get him / her diagnose the cause of your menstrual cramps.

Have you ever tried these home remedies for period cramps pain, bloating and nausea? Which ones do you choose? Do you have any other remedies to deal with menstrual pain? Feel free to share your experience with us by dropping words below this post.

For further reference about similar tips and tricks for health and beauty, visit our Home Remedies page.

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