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How to Relieve Menstrual Cramps Naturally at Home

Updated on July 1, 2013

Menstrual cramps are one thing which every woman fears for sure. It can really be painful and problematic both at the same time since it hampers your every day activities and have a major effect on you psychologically too.

The other name of painful menstrual cramps is dysmenorrheal which implies ‘difficult menstruation’. The pain is basically located in the lower abdomen but sometimes it might move to lower back and thighs too. This pain is also accompanied by severe headache, dizziness and in some of the cases vomiting and nausea too. The pain may vary from woman to woman. Some have light pain while for others it could be too harsh. It usually begins 24 hours before the menses starts and may continue to 48 hours or in some cases to 72 hours too.

hot bottle therapy for relieving menses pain
hot bottle therapy for relieving menses pain | Source

Alternative Remedies for Treating Menstrual Cramps in Women

1. Regular exercise: Regular exercise is a must for those suffering with menstrual cramps. It not just eases menses pain but also reduces muscle tension and elevates one’s mood too. Just walk in a park or road for 15-20 minutes to lessen out the pain. When you exercise, a good hormone called as endorphins are released from the pain these are said to be natural pain relievers.

2. Hot Bottle Therapy: If the pain continues for long enough and has become unbearable, you must go for hot bottle therapy. Just take a hot water bottle and wrap it in a towel and place it near on your abdomen. This helps in relieving muscles and thus lessens pain. As heat might injure your skin, so it is recommended not to apply it directly on your skin rather keep a sheet and then apply.

3. Yoga and meditation: Yoga and meditation both helps in straining your mind of all kinds of complexities and tensions, they help in relaxing your body.

4. Bathing: This is something unheard off, but bathing too helps in relieving the menstrual cramps.

Do Read: How to Prevent Menstrual Acne or Hormonal Acne Naturally


12 Foods for Relieving Menstrual Cramps

Apart from the above mentioned alternative remedies for relieving menstrual cramps, it is also important to eat the right kinds of foods in your diet to lessen the pain. Of course, what you eat has a direct effect on your body in periods.

  1. Fresh Dill: Fresh dill contains calcium in good amount and it also adds flavor to your salad. Include it in your salad during menstrual cramps.
  2. Sesame seeds: Make a paste of sesame seeds and take it in little amount to get rid of menstrual cramps. These are said to be a good source of calcium.
  3. Parsley: Parsley is said to be high in minerals and vitamin C. You can even make tea of it and drink, this helps in relieving the pain.
  4. Salmon: Salmon is said to be rich in Omega 3 fatty acids and thus helps in reducing inflammation caused during menses.
  5. Dark chocolate: If it is pure dark chocolate then you need to eat it to get rid of menstrual cramps. This helps in relieving your aching muscles.

Must Read: Preventing Miscarriage During Pregnancy Naturally

ginger tea helps to ease pain
ginger tea helps to ease pain | Source

6. Water: Drink plenty of water during your periods as it helps in relieving menstrual cramps as well as bloating.

7. Green Tea: Green tea should be preferred to get rid of menstrual cramps.

8. Flaxseeds: Menstrual cramps mainly occurs due to production of prostaglandin in the body but intake of flaxseeds is said to reduce it and thereby helps in relieving the intensity of menstrual cramps. Simply sprinkle flaxseed in your salad or else eat it with a cup of yoghurt.

9. Ginger: Ginger is considered to be one of the best natural remedies for relieving menstrual cramps. Most of the women drink ginger tea or else mix to it lemon and honey and drink it. Drink it many times a day at regular intervals to get rid of severe pain. If you don’t like to drink ginger tea then you can also include it in your daily food.

10. Basil: Basil tea too works wonders in helping you get rid of menstrual cramps. Drink it 2-3 times a day and you may even sprinkle cinnamon powder to it, which helps in improving its taste.

11. Buckwheat: It is said to be high in bioflavonoids and thereby reduces excessive bleeding if taken along with vitamin C.

12. Dried Apricots: When there is heavy menstrual bleeding, the iron content in the body gets depleted to a larger extent. Eating dried apricots helps because they are rich in iron content. Also you may eat legumes, shellfish and fortified cereals.

Must Read: Natural Remedies for Ovarian Cysts in Women


How to Get Rid of Menstrual Cramps Fast

There are certain things which you need to keep in mind when you are having your periods:

  1. Include more of fruits and vegetables in your diet when you have menses since they are high in vitamins and minerals which your body will need at this time.
  2. Include more of whole grains in your diet like oats, millets and brown rice.
  3. Avoid eating sugary products or processed foods during pain.
  4. Avoid red meat, caffeine and dairy products during this period.


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    • weightlossgossips profile image

      Lisa Joshua 

      5 years ago from Singapore

      Thank you. I always have menstrual cramp and now I gonna try your suggestions next month.

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      @Suzie HQ: thank you so much for liking the layout, good to know that hotwater bottle helped you out.!

      @Mr-Veg: yeah definitely share it with your wife, she would be happy to know about these effective tips.

      @agapsikap: i have never before heard before about turmeric tea, thanks for sharing this yet another useful tip.

    • agapsikap profile image


      5 years ago from Philippines

      Hi younghopes, aside from ginger tea, I used to drink turmeric tea for my menstrual cramps. Its so effective.

      Your hub is very helpful and useful. Voted up!

    • mr-veg profile image


      5 years ago from Colorado United States

      hi Shadaan, nicely put information.. and looks pretty beneficial too... will pass this on to my wife.. I believe she will enjoy the read... thanks for sharing...

    • Suzie HQ profile image

      Suzanne Ridgeway 

      5 years ago from Dublin, Ireland

      Hi younghopes,

      Great information and lovely layout / formatting! I remember suffering so much with this cramping and the hot water bottle worked so well. The helpful foods to include in the diet is great and definitely worth trying! Nice hub, useful, interesting and shared on!

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      I feel really happy when i read this message of yours, that i have been of some help to you, and that this remedy really worked. thank you so much for sharing

    • profile image

      rimjhim madaan 

      5 years ago

      Thanks a lot... Ginger tea really works. Thanks a ton.. Now my pain in over and i m back to work.god bless u

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      thanks a lot, i hope and wish ginger gives you relief. good luck

    • weavesandbraids profile image


      5 years ago from Africa

      I am reading this while having cramps. Thanks for this amazing hub. I am going to try ginger and of course black chocolate.

      Voted up

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      That's so nice to hear if i have been of some help to you. I hope these simple yet effective remedies help you get the much desired relief. Good luck.

    • Sugahware profile image

      Robyn D Bera 

      5 years ago from California

      Wow thank you for this wonderful post that I desperately need at the moment (heating pad across my belly as a type). I did not know about the foods - except chocolate. I will begin trying the ginger immediately because I happen to have some fresh ginger on hand. Thanks again!


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