8 Natural Ways to Combat Menstrual Cramps
By: Cynthia Copoulos
Have you ever referred to your menstrual cycle as “The Curse” ? If you answered yes, know you’re not alone! According to WebMD, while 50% of women experience pain and discomfort during their periods, and 10% are temporarily disabled by their symptoms, I am one of the 10%.
I’ve literally googled “has anyone ever died from period cramps” because the pain has been that excruciating and I can’t believe that there’s still not a lot of research on this topic! I always just assumed that having your period was supposed to be extremely painful and there weren’t many natural options out there for women like me. Great news - there are many and I’m going to share 8 of my favorite ways to combat period pain and cramps.
If you are experiencing severe debilitating pain and have any inclination that something isn’t right about your reproductive health, listen to your body and ask for help! Talk to your OB GYN or doctor as soon as possible. Honor and respect your body and don’t fall into the dark rabbit hole of internet diagnoses.
This is a time that should be embraced with compassion and kindness. I’m always in awe of how incredibly resilient women are, how little we complain and how we continue to push through the pain to make sure our families, friends, jobs, passions and tasks are all taken care of. You are strong as f**k! I hope you see this as an opportunity to honor the miracle of our beautiful bodies and give you an excuse to take care of yourself for a change!
1. REST
Making sure you’re getting adequate rest is so important to how you feel on and off your menstrual cycle. Women who report having insomnia and interrupted sleep schedules have more severe dysmenorrhea (the medical term for menstrual cramps) compared to women who did not have sleeping problems. Having a nightly routine to signal your brain that it’s time to sleep is an easy and natural way to combat period pain. It’s also the perfect time to incorporate more self love and care.
My favorite nightly routines include: setting an earlier bedtime, taking a bath and having a cup of herbal tea before bed. I also love listening to sleep meditations - they help you to fall asleep fast and stay asleep. Getting enough rest will promote your overall health and will significantly improve your menstrual pain, cramps and inflammation.
2. CBD
Using CBD and plant medicine work WONDERS for menstrual pain and cramps. The medicinal marijuana plant has been soothing period pain and cramps for centuries as demonstrated by the findings of board-certified neurologist, psychopharmacology researcher and the Director of Research and Development of the ICCI, Ethan Russo, MD. He points out that the use of cannabis for women’s health dates back to at least the 16th century China where cannabis was commonly given as a medicine for menstrual cramps. Cannabidiol (CBD) studies have shown this medicinal compound to heal many ailments particularly menstrual pain.
CBD improves digestive functions and reduces inflammation as well as alleviating cramping, bloating and general pain. One of my favorite topical CBD products is by Moon Mother Hemp - a woman owned company with completely organic locally grown full spectrum CBD products.
Their woman wise CBD balm is absolutely unique because of their antispasmodic herbal formula that actually stops cramps in their tracks when used topically. I also use a full spectrum tincture of at least 1000mg, every single day for overall health and wellness.
You should also check out their wise woman CBD bath salt. It’s unbelievably pain relieving. When I broke my ribs last year, that bath salt completely took my pain away and gave me much needed relief!
3. YOGA + MEDITATION
Yoga and Meditation can alleviate pain in many forms but particularly during your menstrual cycle! Yoga is a great side-effect free option for pain relief that has the power to transform your period from a curse to an honorable event. Yoga strengthens the physical body which aids in relieving pain caused by menstrual cramps and inflammation as well as soothes your nervous system. Yoga and Meditation focus on breathwork which increases the flow of oxygen to the body thus circulation improves relaxing your mind and body thus alleviating pain. Studies show that yoga may also increase your pain tolerance, resulting in a greater ability to move through period discomfort with more ease and grace.
A study published in the journal, Mindfulness, found that meditation can change your attitude toward period pain, potentially impacting how severe your symptoms are. There are many incredible yoga and meditation teachers that offer free classes on youtube. My two favorites are Adriene Mischler of “Yoga with Adriene” and Allie Van Fossen of “The Journey Junkie”. There are several videos available on both channels honoring your monthly flow and goddess nature so hop on your mat and flow with your flow!
4. ORGASMS
By far my favorite way to get rid of those pesky cramps (and probably the most fun)! Did you know that the majority of women get really horny right before and during their periods? If this is you, embrace it! It’s literally one of the best things you can do for yourself during your menstrual cycle!
Having an orgasm increases blood flow to the uterus and alleviates pain and cramps. Orgasms trigger a release of endorphins and pleasure inducing, “feel-good” chemicals like oxytocin, and dopamine.
This trifecta has the power to lift your overall mood and even combat menstrual migraines! Many women have reported their headaches decrease or completely disappear after climaxing! The hormonal changes that occur after an orgasm also relieve overall pain like back and hip pain that many women experience during their period. Having an orgasm during your period will also help you feel happier and more stress-free and even help you fall asleep faster and stay asleep longer. There’s not a single drug on the market that can do that without side effects.
Whether you’re pleasuring yourself of sharing your sacred time with a partner, this is a great time to tap into and honor your sexuality. If you’re worried about being intimate or making a mess, here are some bonus tips:
Be open and honest with your partner. Tell them how you feel about having sex during your period and ask how they feel about it.
Don’t be afraid to make a mess. That’s part of the beauty of having sex on your period. Lay a dark towel down to give yourself peace of mind and also protect your sheets. You can also use the towel afterwards to help clean up any messes.
If you’re using a tampon or menstrual cup, take it out before putting the moves on your partner or yourself. This will ensure you don’t break the connection and you can go straight into foreplay and on to the really good stuff.
You can always keep a warm washcloth or wet wipes by the bed for cleanup afterwards too.
Get sudsy and have sex in the shower!
Wash your toys! I know it might be the last thing on your mind but it’s SO important to wash your toys regularly to prevent infections as bacteria can linger if they aren’t washed frequently. A few days before my expected period I’ll wash my toys in preparation for 3-5 days of pleasure!
5. HYDRATION
Staying hydrated is especially important on the days leading up to and during your period. Your hormone levels, particularly estrogen and progesterone recede, forcing your body to retain more water. This impacts your digestive system and causes constipation, gas and bloating. Those two hormones also play a key role in breast and nipple pain. Increased estrogen causes the breast ducts to enlarge and progesterone production causes the milk glands to swell causing your breasts and nipples to hurt.
Drinking at least 10 glasses of water each day during your period will help fight these symptoms and also flush out excess hormones, toxins and waste from your system! Adding lemon to your water will supercharge your hydration as it’s packed with vitamin c, electrolytes and is a natural detoxifier! Lemon water also does wonders for your skin and helps clear up/prevent the annoying breakouts that accompany your monthly cycle. Staying hydrated also helps prevent headaches which are a common symptom of PMS. If you need help tracking how much water you drink, download the adorable app “Plant Nanny” or log your water intake on a period tracking app like “Flo”.
6. NUTRIENT RICH FOOD:
Eating a well balanced diet when you’re in pain and exhausted can be difficult but food has the power to help ease your menstrual cramps and general pain. Not consuming adequate nutrients can cause your menstrual cycle to become irregular. Diets like keto (low carb, high protein) can cause you to miss your period or have an irregular cycle. It’s so important to find balance and to consume nutrient rich organic food whenever possible. I’ve been plant based for 10 years now and these are my favorite foods to help combat cramps and period pain!
FRUITS
Sweet fruits can help curb your sweet tooth and help you avoid processed sugar from the typical treats we crave. Water dense fruits like watermelon, cantaloupe and grapefruit are great for staying hydrated. Bananas are the holy grail of cramps. Rich in magnesium, potassium and fiber, bananas help with bowel movements and can improve your mood. Magnesium is a natural muscle relaxant and will ease the contractions of your uterus aka, cramps! Pineapple is one of my favorite fruits to eat during my period. It contains bromelain, a specific enzyme that is very effective against inflammation.
LEAFY GREEN VEGGIES
It’s totally normal to experience a reduction in your iron levels during your menstrual cycle, especially if your flow is heavy. This leads to fatigue, dizziness and body pain. Consuming leafy greens like kale and spinach will boost your iron levels and is also rich in magnesium which helps alleviate cramping and muscle pain.
PROTEIN
Consuming protein is so essential for your overall health. It helps you to stay full and satiated during your period and also helps curb cravings. Lentils, beans, and tofu are a great way to get more protein into your diet. They are all rich in iron, magnesium and calcium which are key to reducing period pain and cramps.
DARK CHOCOLATE
A decadent and truly beneficial snack, dark chocolate is rich in iron and magnesium and which alleviates period pain and cramps. It’s important to get at least 70-85% dark chocolate. I prefer vegan chocolate which also is great for people who are lactose intolerant because it’s dairy free!
NUTS AND SEEDS
Most nuts and seeds are rich in omega-3 fatty acids and are a great source of protein! They also contain magnesium and various vitamins. If you’re not a fan of eating nuts try nut butters or nut based milks and add these to smoothies! Omega-3’s can reduce the intensity of cramps and period pain.
Women who take omega-3 either through food or supplements found that their menstrual pain decreased so much they reduced the amount of ibuprofen they took. Omega-3 can also help reduce depression for those who experience mood swings and depression around menstruation, omega-3 is super helpful!
PROBIOTICS
Many women experience yeast infections during or after their period. This is very common because of the hormonal fluctuations and their effect on the environment of your vagina which can allow yeast to over grow. Probiotics are the best most natural way to combat the overgrowth of yeast bacteria. Can you guess what food is rich in probiotics, magnesium and calcium? If you guessed yogurt, you’re right! I prefer dairy free yogurt or course because it’s guilt free and has even more protein, calcium, vitamins, nutrients, and probiotics than dairy and it tastes even better!
TURMERIC
The holy anti-inflammatory spice! Turmeric’s main active ingredient is curcumin which reduces PMS symptoms, inflammation and is considered to be one of the best medicated herbs! It’s super helpful in regulating menstruation and balancing hormones. It’s also antispasmodic which directly relieves menstrual cramps. You can add ¼ teaspoon of turmeric to many different things like dairy free milk with honey or add it to a smoothie. My favorite way to use it is making tofu scrambles. It adds color to tofu and gives it amazing flavor.
7. TEA
Drinking herbal tea is an amazing natural remedy for menstrual cramps. Tea can help to counteract the painful symptoms of inflammation, cramping and boost your overall mood. My favorite teas to drink during your period are:
TULSI
The holy basil plant provides comfort and mood boosting properties. Tulsi is a potent adaptogen! It reduces stress levels, boosts your immunity and also balances hormone levels in your body. It’s exactly what your body needs during your period! It’s also a natural antioxidant that is also anti-inflammatory and anti-microbial. This medicinal plant not only helps in purifying your blood but it has many properties that affect your sexual and reproductive health!
PEPPERMINT
Peppermint tea is great not only for digestion and bloating but also cramps because of it’s muscle relaxant effects. I like to drink peppermint tea a few days before and during my period. It really helps prevent painful cramps!
CAMOMILE
So calming this powerful tea possesses antispasmodic properties which relieve painful cramps associated with our menstrual cycle. Camomile tea also helps reduce the impact of depressive symptoms as it helps release dopamine and serotonin! It’s also anti inflammatory and reduces pain by inhibiting the COX enzyme.
KAVA
A tropical plant that has been dubbed “Nature’s Valium” is extremely powerful in aiding menstrual cramps and pain. In addition to soothing anxiety, kava is an antispasmodic herb and powerful pain reliever and helps even the most painful cramps. There’s many different ways to ingest kava. I enjoy drinking the tea. It has a very interesting earthy flavor but don’t let it deter you from using this medicinal plant during your period!
SUNSHINE + VITAMIN D
Getting adequate exposure to the sun is so important on and off your period. Did you know that 90% of the vitamin D we get comes from skin exposure to the sun? Less than 10% is consumed from food sources. Vitamin D helps to normalize menstrual cycles and helps relieve muscular pain and mood disorders like depression which is why we need this so much during our monthly cycle! If you spend at least 10 (if you’re very fair) to 20 minutes outside with shorts and a tank top without sunscreen you can absorb enough vitamin D for the entire day!
