How to Relieve Menstrual Cramps Naturally

Endometriosis is when the tissue of the uterus begins to grow outside in other areas, such as the fallopian tubes or the ovaries. Endometriosis can cause severe period pain in the abdomen and the back.

Other symptoms of endometriosis include pain during sex, infertility, excessive bleeding, nausea during your menstrual cycle, and pain with bowel movements. If you believe you may have endometriosis, it's important to seek a diagnosis from your doctor.

Adenomyosis is caused when the uterus thickens and enlarges due to uterine tissue growing into the muscle. Adenomyosis can cause severe pain during periods because the thick uterine lining is still expelled. Heavier cramping and flow sheds the lining.

Pelvic inflammatory disease is a condition where the womb, ovaries, and tubes are infected. It's typically caused by an infection, such as gonorrhea and chlamydia. People with pelvic inflammatory disease typically experience heavy menstrual bleeding and painful cramps. They also experience pain when peeing, discomfort during sex, and pain in the abdomen.

The omega-3 fatty acids found within fish oil help lower inflammation. This corresponds with significantly less pain during the menstrual cycle. Danish researchers found that it is important to balance omega-3 and omega-6 levels within the body to regulate inflammation. This may help ease bad period cramps.

Magnesium works much like heat. It helps reduce the amount of cramping and the level of prostaglandins within the body. Magnesium may also calm the nervous system, which not only helps with cramps, but with other period symptoms such as headaches and mood.

Magnesium can be taken in many different forms, such as tablets or a liquid. It's also found in dark leafy greens such as kale, in nuts such as cashews and almonds, and avocado.

Chasteberry has been found to help produce progesterone in the body. Progesterone may help with period symptoms such as breast tenderness, mood swings, hot flashes, and pain. Chasteberry may also decrease levels of prolactin.

Prolactin is a hormone that's naturally released. When our prolactin levels are too high, our periods may be irregular. Decreasing the levels of prolactin will help regulate periods and prevent pain during menstruation.

Turmeric has anti-inflammatory properties that may help with period cramps. Tumeric helps the uterine muscles relax, preventing painful cramps that occur during menstruation. You can supplement your diet with turmeric by ingesting it via capsules, in tea, or sprinkling it in food.

Adding boron to your diet may help decrease the length and severity of uterine contractions. Boron helps you absorb calcium and phosphorus, and research has found that this helps ease menstrual cramps.

You can buy boron supplements at supplement shops. Foods such as avocados and peanut butter also contain boron, so you may benefit from adding these foods into your diet regularly.

Regular consumption of calcium has been found to help with muscle cramping. Calcium may also help with other symptoms of PMS such as mood, depression, and fatigue. Calcium can be taken via supplement or added naturally to your diet. Foods such as dairy, leafy greens, and sesame seeds are good sources of calcium.

When you're experiencing menstrual cramps, exercising may be the last thing you'd like to do. However, exercise releases endorphins, which help reduce period pain. Endorphins block pain receptors and stop the uterus from contracting.

Exercise may also help with water retention, relieving symptoms of bloating that affect period pain. It may also help with mood stabilization and decrease your fatigue levels. It is recommended to do low-intensity exercises such as walking while on your period. Weight training may also be suitable at this time, but it's best to do so at a lower volume, opting for power instead of endurance.

Certain yoga poses may help with pain relief. Yoga poses target areas that cramp during menstrual periods, and therefore may help with muscle contractions. It's also theorized that the emotional wellbeing aspect of yoga can help relax the body and mind, which may reduce pain.

Poses such as child pose, cat-cow, reclining twist, pigeon pose, and corpse pose are suggested to help with menstrual cramps. Yoga practitioners recommend that inverse poses are avoided during your period, though.

Some trials have found that acupuncture may help with symptoms of painful periods. Acupuncture uses thin needles to stimulate the muscles and nerves. Endorphins are typically released during an acupuncture session, which can help with cramping.

More research needs to be done on the efficacy of using acupuncture to relieve pain. However, it's a natural method and what we know so far suggests it may relieve menstrual symptoms as well as pain.

Massaging essential oils into the abdomen may ease menstrual pain. Cinnamon, known for its anti-inflammatory properties, can be used in essential oil form to help ease period pain. Lavender essential oil has also been shown to help with period pain relief.

To use essential oils as a natural remedy, add a few drops to a carrier oil such as avocado or coconut oil, then gently massage into the abdomen. You can do this before your period starts to help with pain relief in advance.