Home remedies for relief from menstrual cramps

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menstrual cramps is a define as  a discomfort around the abdomen, lower back, and thighs. and according to some research, medication is not good for health on that time. although, in some areas people using some home remedies to relief from menstrual cramps.

Menstruation is happened due to hormonal changes in the body. Hormones are chemical messengers. The ovaries release the female hormones estrogens and progesterone. And these hormones develop the lining of the uterus. And these lining of the uterus is building for a fertilized egg and for their further development. But if there is no fertilization occurred then the lining breaks and releases through the vagina with blood. 

Some women and girls may experience nausea, vomiting, headaches, or diarrhea as well during menstruation.

For mild to temporary cramps during menstruation, some home remedies may useful for relief. Read on for tips on getting fast relief and learn how to potentially reduce the pain during your next cycle.

1. Applying heat to relief from menstrual cramps

Applying heat to the lower abdomen is the easiest way to control menstrual cramps. The heat helps to relax the contracting muscles in the uterus.

If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or you can make your own heating pad.

2. Massaging with essential oils

Massage therapy for about 20 minutes can help reduce menstrual pain. According to 2016 research, some essential oil is described here that may helpful for reducing menstrual pain.

         a) German Chamomile

German chamomile oil is known for its ability to reduce inflammation. It has some pain-reducing effects, promotes calming of the nerves, and reduces anger, irritability, and depression which are very common symptoms during menstruation.

         b) Sweet Marjoram

This is also a beneficial oil for menstrual cramps, it reduces pain. For better results, it is used with a hot compress on the abdomen when inadequate blood supply.

        c) Lavender oil 

This essential oil obtained by distillation. It can relieve anxiety, depression, and pain during menstruation.

        d) Clary Sage oil 

The Essential Oil of the clary is extracted by steam distillation. it regulated menstrual cycles and alleviated symptoms of menopause.

3. Physical activity and yoga pose for relief from menstrual cramps

Regular physical activity is very important for promoting the flow of blood in the body. Lack of exercise can increase the severity and duration of symptoms that occur during the menstrual phase. In addition to a regular physical exercise regimen and meditation can help to balance emotions, reduce stress, and strengthen the organs, and also regulate menstruation. Regular exercise or exercise right before and during the menstrual cycle may help to reduce the severity of menstrual cramps. Swimming can also regulate the menstrual flow, and lessen the cramps.

There are Some exercises that helpful for reducing menstrual cramps:

  • Cobra Pose

  • Cat & Cow Pose

  • Fish pose

4. Adding herbs to your diet

These herbal remedies contain anti-inflammatory and antispasmodic compounds. So, the experts believe that it can reduce the muscle contractions and swell associated with menstrual pain.

Herb or supplement Dosage Does it work?

Chamomile tea


Sip two cups of tea per day a week before your period. You may benefit more if you drink it every month. A 2012 review of studies report chamomile tea increases urinary levels of glycine, which helps relieve muscle spasms. Glycine also acts as a nerve relaxant.
Fennel seeds When your period starts, take 30 mg of fennel extract four times a day for three days. A 2012 study looked at girls and women 15 to 24 years old. The group that took the extract reported feeling relief. The placebo group reported none.
Cinnamon Take 840 mg of cinnamon capsules three times a day during the first three days of your period. In 2015, women who took cinnamon capsules in a study reported less bleeding, pain, nausea, and vomiting compared to the placebo group.
Ginger Try grating a small piece of ginger into hot water for a warm cramp-relieving drink. One study of university students found that 250 mg of ginger powder four times a day for three days helped with pain relief. It also concluded ginger was as effective as ibuprofen.
French maritime pine bark extract(pycnogenol)  Take 60 mg of French maritime pine bark extract per day during your cycle. This can help with more moderate menstrual pain. A 2008 study found that women who took 60 mg of French maritime pine bark extract per day during their cycle reported less pain. According to the study, the benefits increase as you take the pill and continue even after you stop.
Dill Try 1,000 mg of dill for five days, starting two days before your cycle. A 2014 study concluded 1,000 mg dill was as effective for easing menstrual cramps as mefenamic acid, an OTC drug for menstrual pain.

5. Food for menstrual cramp

Diet is also played an important role to reduce this unwanted pain during menstruation

So, here is the list of some foods which may help you:

  • Papaya is rich in vitamins.
  • Brown rice contains vitamin B-6, which may reduce bloating.
  • Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
  • Olive oil and broccoli contain vitamin E.
  • chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
  • flaxseeds contain omega-3s with antioxidant properties, which reduce swelling and inflammation.


It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

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