Over the last decade I have seen so many patients who come in and incidentally mention how terrible their periods are while we are discussing other concerns. I always pause and note that periods do not necessarily have to be miserable just because “that’s how it is” if you have a uterus. There are many natural treatments for menstrual cramps and evidence-based options that can significantly reduce or even eliminate pain. There are traditional herbal remedies for menstrual cramps, nutrients that are quite effective, lifestyle changes that are proven to work, more effective ways to dose NSAIDs, topical therapies, and the gamut of pharmaceutical options like birth control.
What Causes Menstrual Cramps?
Menstrual cramps, or dysmenorrhea, are caused by an increased presence of inflammatory signaling chemicals (prostaglandins and leukotrienes). These chemicals make local nerves highly sensitive to pain signaling and cause the uterus (a muscle) to contract more forcefully. These chemicals are highest in the first 2 days of the menstrual cycle and are not limited in effect to just the uterus, which is why some people experience back pain, leg pain, vulvar pain, or digestive symptoms along with painful menstrual cramps. In simpler terms, these inflammatory chemicals make the uterus contract more forcefully and make pain signals louder – which is why menstrual cramps can feel so intense. This is the foundation of why many menstrual cramp relief strategies focus on lowering inflammation.
Sometimes very simple changes can reduce menstrual cramps. Taking calcium and magnesium nightly throughout the month might be all a teen or adult needs for natural menstrual cramp relief.
Here’s a simple guideline many patients find helpful:
- Calcium: 500-1200mg nightly
- Magnesium: 200-500mg nightly
This combination may also support sleep quality, bone density, and muscle relaxation – a true win-win-win!
Exercise for Menstrual Cramp Relief
Shoring up the foundations of health can diminish menstrual cramps. Regular exercise is a proven therapy for reducing menstrual pain. Movement improves circulation and helps reduce inflammatory prostaglandins, which are key contributors to cramping. This makes exercise an effective part of a natural dysmenorrhea treatment plan. Research shows that either low or high intensity exercise provides a 25% reduction in pain; low intensity exercise includes yoga or stretching, high intensity exercise might be Zumba or HIIT workouts. One study showed that 45 minutes three times weekly was sufficient. Another study showed that strength training for 30 minutes 3 or more times per week reduced menstrual pain after 8 weeks. All of these options have many other physical and mental health benefits. We like it when the side effects are positives!
Using Diet and Omega-3 Fatty Acids to Reduce Dysmenorrhea
Increasing dietary intake of omega-3 fatty acids is another way to reduce menstrual pain. Research shows this can be especially helpful for teenagers and for anyone looking to reduce inflammation.
Here are a few simple ways to add more omega-3s into your routine:
- Walnuts: Eat a handful of walnuts or add a tablespoon of walnut oil daily (thanks to Dr. Stacie for this tip!)
- Cold-water fish: Incorporate sardines, salmon, or cod into meals a couple of times per week
- Fish oil supplements: Taking around 2 grams of fish oil daily is another effective option.
Pairing these changes with more vegetables and fiber – and reducing highly processed foods – supports an anti-inflammatory diet for menstrual cramps and overall hormonal health.
Herbal Remedies for Menstrual Cramps
There is a long herbal tradition of treating menstrual pain, and many herbal remedies for menstrual cramps are both gentle and effective for the right patient. One of the simplest recommendations I make is to drink raspberry leaf tea daily. This is a gentle uterine tonic herb that helps to strengthen a uterus with weak musculature or relax an overly tight uterus. Most people find the flavor quite pleasant. There is an abundance of other herbs used to treat menstrual pain. We carry many of them in our herbal pharmacy and we blend custom formulas for patients depending on their constitution, other symptoms, and flavor preferences.
I often recommend ginger capsules, starting at 500mg, for menstrual cramps. Ginger is one of the best-researched natural remedies for menstrual cramps and has been shown to help reduce inflammation and pain.
Ginger can also be effective in reducing the pain associated with endometriosis. Endometriosis is a more complex condition requiring more intensive treatment than typical menstrual cramping, but I was pleased to learn that a therapy as simple as strong daily dosing of ginger may help reduce the often severe pain it causes. I vary dosing depending on the severity of pain and how patients respond to the straightforward 500mg daily dose.
A Fun Look at Historical Menstrual Remedies (Not Recommended!)
As I browse the herbal pharmacopeia relevant to treating menstrual cramps I am reminded of the more esoteric herbs used when we had fewer medical treatment options. I strongly advise against using these on your own as they can easily be toxic and deadly, but for the fun of it, I thought I’d mention them. Two beautiful plants you may see while hiking middle to upper elevations in the Olympics or Cascades were used to treat menstrual cramps: Tiger Lily and Belladonna (again, very poisonous). A seasonally relevant herb, mistletoe, has historic use as a treatment for dysmenorrhea, specifically when the pain is spasmodic or neuralgic. What we see now as decorative did historically serve a practical purpose.
When to Seek Help
Regardless of how we treat menstrual pain, I emphatically remind you that there are many options beyond simply suffering through. Some of these treatments for menstrual cramps can even support other areas of your health. Our hope as clinicians is to reduce or alleviate suffering, improve quality of life, and help you find the most effective plan for your body. We are happy to collaborate with you to determine the best next steps. If you would like to begin that conversation, please reach out to us at 360-943-9519.