12 natural ways to reduce menstrual cramps or period pain

12 natural ways to reduce menstrual cramps or period pain

83 432488
12 natural ways to reduce menstrual cramps or period pain

The menstruation cycle consists of a series of physiological change in the uterus, ovaries and endocrine system that take place from the beginning of one menstrual flow, to the start of the next.” – Eva Agee, Ph.D

Some of us experience pain, bloating, acne, headaches, cravings, weight gain, water retention, anxiety, irregular periods, heaviness and mood swings during this cyclical hormonal change. This can easily cause stress and create havoc during the time of menstruation. Debilitating menstruation pain sometimes may require that we rearrange our work schedule or call in sick to stay home during the first 1 or 2 days of the cycle. Some of us get painful acne on the face and back. Splitting headaches and exhaustion also can take over our lives! We all know how menstrual irregularities, PMS symptoms, and cramps can impair our daily activities during the cycle. They also pose health risks such as anemia (in case of heavy bleeding).

Modern medications rarely correct the underlying cause of this discomfort. If you chose medications such as NSAIDS, antidepressants, and hormonal contraceptives it can reduce the PMS symptoms but does not really take care of the root of cause of the pain or symptoms and may also have adverse side effects. However implementing holistic strategies to support the body’s natural healing can lead to long term positive effect on your health and you may rarely experience the painful PMS symptoms.

One thing I have learned from my journey towards health and healing is that pain and discomfort are not normal for your body. It is always an indication that something deep inside is not right. Your body is sending you messages through pain to get your attention. Therefore, when correct foods are given and when you build a strong mind-body connection your hormones will fall into equilibrium and cramps will be absent for good.

I am sharing with you some of my own secrets on how to correct PMS symptoms and get relief. However know that like anything else there is no magic pill to get rid of this pain and healing will not happen overnight. Be patient, be consistent and healing will follow through.

You guessed it right from the title that I will be discussing food, nutrition, exercise and herbs as well as some do’s and don’ts for your diet.

What can cause PMS symptoms and menstrual cramps?

  1. Excessive estrogen: This is a necessary hormone for our reproductive health. However excessive estrogen can cause unpleasant and painful periods. Excessive estrogen can be due to stress in the body. Correcting dietary habits can also keep this hormone in balance.
  2. Thyroid hormones: Thyroid hormone is required for many functions in the body including deactivating excessive estrogen hormone and speed up the metabolism.
  3. Stress: Stress releases cortisol hormone in the body, produced by our adrenal glands. Higher production of this hormone due to stress can lower the levels of progesterone and thyroid hormones.  Both progesterone and  thyroid hormones are required to balance estrogen in our body.

The above hormonal imbalances can be easily caused by improper dietary habits, emotional stress, chemicals in our foods, chemicals in our body care products, tap water, carrying excessive weight in the body and an inactive lifestyle.

The don’ts: During or a week before the cycle

  1. Don’t consume white sugar, processed white flours and artificial colours and additives through your foods.
  2. Don’t choose a low fat diet. Yes you heard be right. You need the right (unprocessed and extra virgin) fats to absorb the fat soluble vitamins in your body such as vitamin A, D, E and K. Such as coconut oil, ghee, flax seed oil, evening primrose oil and hemp seeds.
  3. Reduce eating too much soy or grain based foods. These foods can increase blood sugar imbalances, lower thyroid functions and reduce the liver’s ability to detox excess estrogen. Grain based foods are rice, pasta and bread.
  4. Eliminate commercial diary and dairy based products from your diet completely. You can choose to consume organic unhomogenized milk or raw milk (grass fed and good husbandry practice) from a well-known farmer.
  5. Eliminate table salt or refined salt intake. Replace it with Celtic sea salt or Himalayan Pink salt.
  6. You must consider eliminating caffeine from your diet to get rid of painful menstruation.
  7. Do not use sanitary pads that are not disposable. Organic disposable pads contains no harmful chemicals.

The do’s: 12 natural ways to reduce menstrual cramps or period pain

  1. Drink lemon water every morning after you wake up. This will have an alkalizing effect on the body and keep the body hydrated and mineralized. Stay hydrated throughout the day,
  2. Must include vitamin D3 in your diet. Especially if you live is a colder climate where sunlight is reduced during the winter season.
  3. Increase consumption of leafy greens to ensure enough B vitamins, fiber and mineral supply in the body. You will get a lot of calcium, magnesium, iron, B vitamins and other minerals through leafy greens. Swiss chard, collard greens, yogurt, pumpkin seeds, sesame seeds, spinach contains these minerals.
  4. Eat fatty fish, fish or flax oil every day to get relief from hormonal imbalances.
  5. My most favourite remedy to get relief from cramps is an Ayurvedic home remedy using cinnamon and ginger to make a tea. Just use ¼ tsp. of ground cinnamon and a pinch of ground ginger or couple of thin slices of half an inch of fresh ginger to a cup of hot water. Wait and let it steep for 5 minutes. Strain and drink the tea. I will also write a recipe for pain free period tea concoction.
  6. Vitex or chaste berry is a herb that eases menstrual cramps,
  7. Evening primrose oil or borage oil are rich in anti-inflammatory omega-6 fatty acids and are known to reduce breast pain and tenderness as well as PMS symptoms.
  8. Dietary intake of calcium and magnesium is crucial for balancing the hormones.
  9. Using heating pads or hot water bags around the area relaxes the stiff muscles and reduces pain by bringing oxygen in the area.
  10. One of the most important things to address is relaxation through 7-8 hours of sound sleep and stress reduction. Meditation and breathing exercises (pranayama) also assists in reducing stress.
  11. If you eat a lot of nuts, seeds and grains then increase aerobic exercises. Aerobic exercises releases endorphin hormones or “feel good” hormones in the body. The presence of this hormone works like a natural pain killer.
  12. Apply natural progesterone cream or wild yam cream. Apply this cream on stomach, lower abdominal area, buttocks, things, breasts and upper arm area. Best time to apply this cream is a week before the start of your period.

Address sleep, stress and digestive imbalances and practice a balanced health protocol for 6-8 weeks in order to reduce any PMS symptoms including cramps. If you are someone who tends to stray away from your health routine, then make sure you apply as many of the above mentioned remedies as possible a week before your cycle. This I would say is still a band aid solution as oppose to destroying the root cause of pain completely.

If  you are interested an Ayurvedic Consultation with me (no matter where you are!) click here and contact me directly here. If you are interested in reducing your cramps for good by improving your diet and lifestyle then consider reading the 21 Day – Eat Right for Your Body Type. The food choices and lifestyle changes suggested in the series is not one solution for all. It guide you to understand what is your body type and how you can nurture it making the right food and lifestyle choices for your individual body type.

This course is a science based Holistic Nutrition combined Ayurveda!! The course is designed to inform and educate you about modern nutrition and holistic healing. Get know that there are beneficial and harmful foods in all food groups. Design a meal plan and diet that is right for your body type. This is a unique and intelligent approach to healthy eating. Learn, cook, taste and have fun without stressing about calorie counting, dieting and excluding food groups.

If you follow this series and allow your body to heal from inside out – you will see a shift i your body and your cramps will reduce. Click here to purchase the e-series. 


However if you are still experiencing discomfort I would suggest Consultation with me.

Use the social media buttons to share this blog with your friends and family via Twitter, or Facebook.

What do you usually do when you get cramps?

Share natural ways you eliminate your menstrual cramps. Post a comment below!


You will receive a FREE e-Book when you subscribe to my newsletter.

I agree to have my personal information transfered to AWeber ( more information )

I will never give away, trade or sell your email address. You can unsubscribe at any time.


  1. Love your post – very informative! I have been on my own journey to making healthier choices and using more natural remedies. I have been amazed at how some simple food changes can make such a difference in the way your body feels.

  2. Interesting, I’ll have to share this with some friends. I know several people who are leaning more towards homeopathic ways instead of traditional medicine & doctors. And reducing their intake of processed items as much as possible.

  3. I can’t recall any moment where I suffer menstrual cramps, however, I’ll share theses remedies with some of my friends that they do suffer from severe menstrual cramps. Thanks for sharing.

  4. Excellent post, Nahid! I am going to turn 50 next week and I am glad to say I’ve rarely experienced menstrual cramps – I thought I was just lucky, but over the years, realized that I’ve been doing the right things by default, thanks to a wise Grandmom and Mom.

    I am bookmarking this so I can share it with others. I’d like to link to this in my next post, too!

    Thank you. 🙂

  5. Great post! Wish I had this years ago…I REALLY could have used it.The problems that I had was heavy bleeding and for the most part just dealt with it. Some time I would not even go places b/c I was afraid of being embarrassed by accidents on my clothes and as I aged it got worse. Living F.A.B.ulously on Purpose

  6. I had terrible cramps as a teenager, and would have loved a post like this back then! The natural remedies always involved heat – a hot bath or heating pad would generally help. Thanks for sharing.

  7. I hadn’t heard these tips for help with PMS symptoms. My grandmother and mother had horrible horrible periods all growing up. My mother went to an endocrinologist and then no longer had problems. I was blessed to have the easiest periods ever. I have like 2 minutes of light cramps! My in-laws all have horrible periods though, so I’ll have to send them this post for some ideas for them to try.

    • I am not a big advocate of wholegrains. As a vegetarian you can eat lentils, beans, vegetables, ghee, nuts and seeds etc. If you do eat grains make sure they were soaked overnight and then cooked.

  8. I used to have severe menstrual cramps leading to throwing up and shivers in the body. They were so painful, I would just lay on the floor like a crying baby unless the pain-killer has an effect.

    Going through this since past several years, I practiced many do’s/don’ts during and before the menstrual cycle. I am amazed, this article talks about everything (even more) to what has helped me in little ways.

    However, the most magical to me was having like 500ml of water in the morning just after I wake up. It doesn’t happen instantly, but now after like 6 months of normal menstrual cycles with bearable discomfort, I am so relieved.

  9. I stumbled into this post looking if lemon water had anything to do with my lack of menstrual cramps this month. I have suffered from intense debilitating cramps and this month – none!

    I started taking lemon water because of a throat thing (allergies) and discovered many health benefits of lemon water. Definitely continuing my lemon water therapy.

  10. I’m manu. 25 years old got married 4months back. I suffer like hell during periods intense n horrible stomach n back pain all 5 days.I feel like to cry hard until painkiller starts to work. Past 8 years I’m suffering like this.I’m under weight just 38kg plz plz suggest me for a good weight n painfree periods.

    • Manu,

      Start your day with 1 tbsp of lime juice in water. Add 1 Tsp of Ghee with your cooked rice or vegetables. Add it at the end. Both will help with weight gain and balancing hormone. Start drinking cinnamon tea with a pinch of nutmeg for cramps. You can also book me for consultation for skype conversation.

  11. Hii!!!I get severe body pain during my last days of my periods and over the years I get some thick blood out ,during that I get sevre pain…please let me knoe any specifics…I drink lemon water everyday instead of coffee …

  12. I’m drinking cinnamon tea while reading this post. Thanks for this very thorough post. I will implement some of these tips consistently and perhaps next cycle will be much better.

  13. Very helpful information. Thanks for sharing. I too suffer from period pain. You are right about caffeine, but i would like to know if tea is ok?

  14. I was surfing the net to see if lemon had anything to do with reduced cramps because I recently started taking lemon water because I used it for acne on my face and I end up drinking d leftover. Took d leftover last night as usual . Started my menstruation today and I was all ready for d pain nd rolling on d floor till d pain relieve kicks in and I sleep off. But to my surprise I felt just slight pain. Nothing serious. Still took the pain relieve cos was still expecting it. Normally even after the pain relieve I must find a way to sleep if not d pain is usually terrible. But I haven’t slept back and no pains. Just a mild pain from time to time. Seeing your article confirmed my suspicion about lemon. Does taking lemon regularly have any side effect whatsoever, due to its acidic nature?.

  15. Comment:thanx for your great advice.am married for 8yrs and av suffered period cramps without a child.pls help

  16. I always feel pain and cramps during my period and I use hot water bottle and heating pad at my back and feel relief and drink hot water

  17. I’m 14 and I get horrible period pains in my lower back I’m very active and I don’t have caffeine and I only eat gluten free and dairy free foods I often get horrible period pain and was wondering if you know what might be causing it?

  18. Heya …. Thanks for the info … I’m 17 and I do suffer horrible pain on my first day that literary I cry out loud …. I hope the remedies work on me I’ll be blessed …. Or else I’ll consult the doctor this time

  19. hey… your post are great . i would surely share with my family and friends.
    im 22 i always get my periods in 3 in months and i suffer horrible before days and those days …. please help me

  20. hey ….. your post are great. I’m 22 and i get my periods in 3 months. and i suffer severe back pain and horrible stomach pain . my mom helps me with all the homemade things . please help me out

    • Dear Halima, Getting periods in every 3 months is not good. Please immediately consult a good doctor. A hormonal test is must. These symptoms are signalling you to take care of yourself. Getting help from your mom may not be enough right now. Once you know the WHY then you can start working on HOW to help yourself. Please start using castor oil packs to reduce back pain during cycle. I will soon post another article on that.

  21. Wow I like it. It’s superb. Thank you for your word, My girlfriend is experiencing menstrual cramps and I believe your teaching concerning it would be helpful. I’m going to teach her what I have learned from you and I will bring you back My testimony. Thank you.

  22. I’m so happy I found this article.. It was just in time for my stress over cramps.I”ll try it all out right away. By the way,i have pain like stiffness in my leg most of the time. It’s more severe just before my period starts. Any suggestions?Thank you.

  23. Hi I m 21 yes old and I have a monthly pain in periods I have back pain above the hips plz help me what I can do ….

  24. hi.. i am 25 years old and i always get my periods late..i.e 42days.. is it normal or do i have to consult a doctor? The 1st day of my menstrual cycles are painful and my cycle lasted fir only 3days… please give me some suggestions.. thank you ?

  25. Comment: Whaoh! I love ur post,but i have applied almost all but the pain still persist. I am 24 yrs old, anytime i am about to start, i used to have serious ache in my lower abdomen and i will start vomiting for 2days. Please, What can i do subside the pains and vomit

  26. Thank you for this wonderful post. I use to have painful menstrual pain, i pray the cinnamon tea works for me. But can I get the cinnamon tea in any grocery store in nigeria?

  27. My daughter she is 18.5 now .but since 2 yrs she is having irregular cycle like 45 days to 2 mnths.but recently in January she did not get her menses for 2 mnths so i consulted gynec n she started with T .Regestrone 10mg for the first mnth .n frm 2nd mnth T .Meprate 10mg.frm the 15th day to 25th day .During the period she got v scanty period but with clots n severe cramps.Her thyroid test n prolactin test r normal n her sonography is showing 5mm of lining .so pl can u guide to get her regular periods

  28. Wonderful post-Nahid! Really I am facing lots of problems in my periods. Like stomach ache, back pain and long time periods and heavy loss. Also, am having infertility problem which leads to the irregular. The 12 natural ways which you have mentioned for menstrual cramps are very helpful. I am regulating this habits for my proper health. I will share this with my friend she also having the same problem. Thank you for such an excellent article.

  29. I have been drinking raspberry leaf tea with sugar and believe me, I have seen the difference! I used to be wracked with pain and all but the pain is more manageable. Water helps too. However, I am only human and love chocolate, though. I am eating fruit and have cut out Diet Pepsi.

  30. Firstly I want to give a big thanks for your article… I am facing many problems in my periods .. just like a pain .. I can’t any work in an office and home ..when am in pain. Now am using you 12 ways from time to time … so now am feeling very well in my period time.

  31. These are really useful tips. I suffer a lot during the first day of my periods.when I read this blog, its really help me to get rid off my menstrual cramps.your tips are very effective and less efforts to aply these tips at home. I just loved it. Please keep sharing such more contents. Thank you!

  32. Great post! Wish I had this years ago…I REALLY could have used it.The problems that I had was heavy bleeding and for the most part just dealt with it. Some time I would not even go places b/c I was afraid of being embarrassed by accidents on my clothes and as I aged it got worse.

  33. Thank you for such a detailed post on natural remedies of menstrual cramps with causes and do’s and don’ts. Many of the steps/ideas mentioned here have helped a lot in reducing my menstrual cramps. Thank you again for your informative and useful post.

Leave a Reply