Natural Remedies for Painful Periods

Do you experience painful periods? While it is common to experience painful period cramps and other PMS symptoms, like breast tenderness, headaches, irritability, mood swings, cravings, and acne, it is not normal! Our periods do not have to be something to dread every month. In fact, these symptoms are a sign from the body that something is off. With the right changes, your period can be manageable.

What is PMS caused by?

PMS is a sign from the body that something is off — and most often, that indicates a hormone imbalance. But why are our hormones out of balance? This can be from many different things — diet, lifestyle habits, excess stress, problems stemming from the gut, and more. Conditions like endometriosis, fibroids, and PCOS can also contribute to painful periods, so it is important to talk with your doctor in order to rule these out.

Why approach painful periods naturally?

Many reach for over-the-counter pain medications to relieve period symptoms, but over time, they can do more harm than good. Ibuprofen, Advil, and Aleve can actually make PMS symptoms worse over time by suppressing ovulation and ultimately resulting in lower progesterone levels. While they may provide in-the-moment relief, there are many other, more natural options without negative side effects.

Six natural remedies for PMS relief

Achieving balanced hormones is multifactorial and can look different for each person. While targeting the root cause(s), it can be helpful to have some tools to use for symptomatic relief. Below, we’ll talk about six, research-backed natural treatments for managing period cramps and PMS:

1. Turmeric root

Turmeric is well-known for its anti-inflammatory properties, which can be attributed to its main constituent, curcumin. Curcumin has been shown in studies to reduce the production of prostaglandins, which are hormone-like chemicals that cause uterine contractions and menstrual cramps. Turmeric root can be incorporated into cooking, or enjoyed as a tea. Supplements are also very effective; be sure to pick one that contains black pepper (piperine) as this can help enhance its absorption.

2. Ginger root

Ginger is another popular herb known for its anti-inflammatory properties and capability to reduce menstrual pain. It is considered a rival to NSAIDS: a study from the BMC Complementary Medicine and Therapies found that ginger was as effective as ibuprofen in relieving menstrual pain! Ginger can be consumed as a tea, added to meals, or taken as a supplement. As a supplement, dosages of 750-2000 mg per day have been used effectively in studies. If you have a juicer, juicing ginger root with lemon and taking it as a shot is another easy (and spicy) way to ease cramping!

3. Magnesium

Magnesium is an essential mineral that plays a vital role in many things, including muscle relaxation, nerve function, and hormonal balance! Many studies have shown that magnesium can reduce PMS symptoms, especially cramps, mood swings, and bloating. Magnesium relieves cramps by relaxing the muscles of the uterus. It also helps balance blood sugar levels, which can stabilize mood and reduce cravings associated with PMS. Magnesium’s calming effect on the nervous system can also reduce PMS-related anxiety. To get your magnesium, it can be obtained through food sources such as leafy greens, nuts, seeds, and whole grains. It can be taken as a supplement (my favorite type for menstrual health is magnesium glycinate) with a recommended dosage of 300–450 mg daily.

4. Crampbark

Crampbark (Viburnum opulus) is a traditional herbal remedy for relieving menstrual cramps and muscle spasms. This herb is categorized as an antispasmodic due to its viburnine content, which helps reduce the spasming of uterine contractions and ease muscle tension. Although clinical studies on cramp bark are limited, herbalists and naturopathic practitioners have used it for centuries to treat menstrual pain. Cramp bark is often taken as a tincture, tea, or capsule. Tinctures are typically used at a dose of 1-2 ml every 3-4 hours as needed, though doing may vary.

5. Red light therapy

Red light therapy (RLT), which uses low-wavelength red light to stimulate cellular activity, has been recently recognized as a promising treatment for many different health conditions, including menstrual pain. RLT penetrates the skin and reaches the muscles and tissues, where it increases blood circulation and reduces inflammation. This can relieve the muscle contractions and soreness associated with menstrual cramps. There are many at-home red light therapy devices on the market these days; my favorite is the Thera Tri-lite from Therasage.

6. Homeopathy

Homeopathy is an approach that uses highly diluted substances to trigger the body’s natural healing response. Homeopathic remedies are chosen based on an individual’s unique symptom profile, so it is helpful to work with a practitioner trained in homeopathy in order to find the right remedy that works for you. Remedies commonly used for menstrual issues include Magnesia phosphorica for cramps, Sepia for irritability and mood swings, and Pulsatilla for irregular cycles and emotional symptoms.

With the occasional menstrual pain, I encourage you to try these out and see which remedies work the best for you! However if you experience debilitating menstrual pain and PMS symptoms that disrupt your daily life, please know that this is not normal and is something that can be addressed! As a naturopathic doctor, I am here for you with the experience, advice, and tools to achieve balanced hormones and better periods! Remember, you don’t have to go through this alone — together, we can find the solutions that work for you.