Natural Remedies for Menstrual Cramps

It’s that time of the month and you already are not looking forward to it. Maybe you have bloating during or before your menstrual period or your cramps are too uncomfortable to bear. There are some natural ways to treat your body to help take the edge off of your menstrual problems, here are just a few things to get you started:

1. Increase Omega-3 fatty acids. The intake of these oils which are found in fish such as salmon, mackerel, sardines, and anchovies can lesson menstrual cramps.

2. Try Magnesium. Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains. It is also available as nutritional supplements. In 2001, researchers with the Cochrane Collaboration reviewed three small studies that compared magnesium and a placebo for dysmenorrhea. Overall, they found that magnesium was more effective than placebo for pain relief and the need for additional medication was less with magnesium use.

3. Taking dietary adjustments starting about 14 days before a period may help some women with certain mild menstrual disorders, such as cramping. The general guidelines for a healthy diet apply to everyone; they include eating plenty of whole grains, fresh fruits and vegetables, and avoiding saturated fats and commercial junk foods.

4. Salt Restriction. Limiting salt may help bloating.

5. Reduce Caffeine, Sugar, and Alcohol. Reducing caffeine, sugar, and alcohol intake may be beneficial. The effects of alcohol are mixed. One study found that women who drank less wine had less menstrual pain than those who drank more wine. Another reported that regular consumption of alcohol lowered the risk for developing cramps, but it actually increased the length of cramping time in certain women. In any case, alcohol is certainly not recommended for relieving menstrual disorders.

6. Maintain Healthy Iron Levels - Women who have heavy menstrual bleeding can sometimes become anemic. Eating iron-rich foods can help prevent anemia. Iron found in foods is either in the form of heme or non-heme iron. Heme iron is the better absorbed than non-heme iron. Foods containing heme iron are the best for increasing or maintaining healthy iron levels. Such foods include (in order of iron-richness) clams, oysters, organ meats, beef, pork, poultry, and fish.


Non-heme iron is less well absorbed. About 60% of iron in meat in non-heme (although meat itself helps absorb non-heme iron). Eggs, dairy products, and iron-containing vegetables only have the non-heme form. Such vegetable products include dried beans and peas, iron-fortified cereals, bread, and pasta products, dark green leafy vegetables (chard, spinach, mustard greens, kale), dried fruits, nuts, and seeds.

7. Increasing intake of vitamin C rich foods – These foods can enhance absorption of non-heme iron during a single meal. In any case, vitamin C rich foods are healthful and include broccoli, cabbage, citrus fruits, melon, tomatoes, and strawberries. One orange or six ounces of orange juice can double the amount of iron the body absorbs from plant foods. (Taking vitamin C supplements does not appear to have any significant effect on iron stores.)

8. Exercise - Exercise may help reduce menstrual pain. It is not clear, however, how intense the exercise should be to reduce dysmenorrhea. For example young female athletes in a 2001 study were only half as likely to suffer from dysmenorrhea as their non-active peers. However, they were also three times more likely to experience an absence of periods. Exercise may be very helpful for women with menstrual pain due to endometriosis. It relieves stress and tension and may reduce hormonal levels that could contribute to endometrial growth.


Other things you can do that will help your cramping include:

1. Sexual Activity. There have been reports that orgasm reduces the severity of menstrual cramps.

2. Applying Heat . One study found that continuously applying a heated abdominal pad for 12 hours 2 days in a row was as effective in reducing menstrual cramps as ibuprofen (Advil). A warm bath may also be helpful.

3. Menstrual Hygiene. Tampons should be changed every 4 to 6 hours. Scented pads and tampons should be avoided; feminine deodorants can irritate the genital area. Women should not douche during or between periods. Women who douche on a weekly basis are more likely to contract cervical cancer than those who do not. Douching may destroy the natural bacteria normally present in the vagina. Bathing regularly is sufficient.