Menstrual cramps and bloating can be relieved with natural home remedies like herbal tea, warm baths and even yoga!
Clary sage essential oil applied directly to the abdomen has been shown to effectively relieve cramps, alongside lavender, chamomile and marjoram oils which have also proven useful.
1. Warm compress
Be it the classic hot water bottle or modern heating pad, applying heat to the abdomen can help ease cramping by increasing blood flow and relaxing tight muscles. Heat also reduces inflammation that contributes to pain relief.
Herbs like chamomile, fennel seeds (which also help with digestion), and cinnamon have anti-inflammatory properties and may help ease period pain. Sipping herbal tea is an easy way to reap these benefits; our Women’s Wellness Tea contains these herbs plus more for maximum period relief!
2. Herbal tea
Tea can be an easy and effective way to reduce menstrual cramps. Green tea contains anti-inflammatory agents which may ease menstrual pain relief while its high antioxidant levels may improve overall health benefits.
Peppermint tea contains muscle relaxant properties that can ease period cramps. In addition, it reduces bloating and acts as a natural diuretic. Peppermint can even be as effective as nonsteroidal anti-inflammatory drugs in reducing menstrual discomfort (8).
Chamomile is an effective anti-inflammatory and an antispasmodic that can relieve painful spasms of the uterus, while acting as a mild sedative to soothe nervous systems and ease stress and anxiety.
3. Massage
Massage can be an excellent natural stress reliever. Massage releases serotonin and endorphins into the bloodstream that act as natural analgesics to combat pain. Furthermore, increased blood flow helps ease cramping symptoms.
Light abdominal massage may help alleviate menstrual cramps for women with endometriosis and can also relax the uterus and reduce spasms by relaxing it.
However, massage may aggravate an active spasm; to ensure maximum effectiveness it’s important to speak openly and communicate clearly with your therapist. Maia utilizes dynamic heat and kneading massage therapy to immediately and naturally relieve period cramps by reducing inflammation and activating natural painkillers produced in your body.
4. Hot bath
A hot bath can help relax muscles and relieve pain by increasing blood circulation through your pelvis. When selecting bath products that do not contain dyes or chemicals that could irritate vulva/vagina linings.
Add essential oils like lavender oil to your bath for added relaxation and to ease cramped muscles. For optimal results, choose a bath kit which includes essential oils, Epsom salts and carrier oil for best results.
Magnesium and calcium supplements, cutting back on fatty foods, exercising regularly and taking an over-the-counter pain killer may all help ease cramps during periods of menstruation. If all else fails, short doses of an OTC painkiller may provide temporary relief from period cramps.
5. Turmeric
Turmeric milk is an effective home remedy for cramps. As a natural blood purifier and antispasmodic agent, turmeric helps relieve cramping. Furthermore, calcium from turmeric strengthens bones. Regularly drinking this beverage will reduce muscle cramps and aid digestion.
Chamomile tea has been found to reduce menstrual pain by stimulating the production of hippurate and glycine, two compounds which reduce muscle spasms in the uterus. Try sipping two cups daily leading up to your period starting for maximum effectiveness.
Researchers conducted a small 2020 study and discovered that turmeric enhanced the effectiveness of nonsteroidal anti-inflammatory medicines like mefenamic acid (Ponstel) to relieve period cramping and ease bloating and nausea symptoms.
6. Exercise
Cramping occurs when muscles contract suddenly and involuntarily to produce pain. Cramping may affect the belly, pelvis (hip area), lower back or legs.
Muscle cramps are often caused by overexertion or overtraining. Overtraining depletes muscles of oxygen, alters spinal neural reflex activity and ultimately causes them to spasm into spasm.
When experiencing muscle cramps, stretching helps relax them and ease pain. Drinking water or warm herbal tea may also provide temporary relief; eating foods rich in potassium, magnesium and calcium such as bananas, spinach and chia seeds may also provide temporary respite from cramps.