If you’ve ever experienced painful menstrual cramps then you know that it can be a real drag. For some, it can even interfere with daily life-resulting in missing work, school or other important events. The deep ache in your abdomen and back and sometimes even your legs, the bloating and discomfort, the low energy and mood-there’s real reason for it to be the least favorite time of the month for many!
The good news is that there are several natural ways you can get some relief. Acupuncture and Chinese herbs are amazing for menstrual pain, so if you feel like the pain is interfering with your life, make sure to book an appointment below. In the meantime here’s a list of some natural options you can try at home that might just help you feel a lot better.
1. Warmth Is Your Best Friend
One of the simplest and most effective ways to relieve cramps is by applying heat. Whether it’s a hot water bottle, a heating pad, or even a warm towel, the heat helps relax the muscles in your abdomen, which can reduce the intensity of those cramps. Heat increases blood flow to the area which can help to ease the pain. So, snuggle up with something warm, kick back, and relax.
In addition to applying warmth to your abdomen and back, remember to avoid getting too cold. You definitely want to avoid letting your abdomen or your feet get cold so no crop tops and wear socks or house shoes to keep your toes toasty.
Warm Foods:
It’s also important to eat warm foods and sip warm drinks. Incorporating ginger, turmeric and garlic into your meals is a great way to warm things up. In general focus on warm, fully cooked meals (no raw veggies) and warm drinks such as tea or warm lemon water. Ginger tea is a great option because it may help reduce muscle spasms and inflammation.
2. Magnesium Magic
Magnesium is a mineral that plays a huge role in muscle function and relaxation, and it can be a lifesaver when it comes to menstrual cramps. A magnesium deficiency has been linked to increased muscle tension and cramps, so ensuring you get enough magnesium during your period might help ease discomfort.
You can increase your magnesium intake by adding foods like dark leafy greens, bananas, avocados, and almonds to your diet. If you prefer, you can use a topical magnesium or take a magnesium supplement. Because magnesium may make you sleepy, it’s good to take this when you have time to rest or right before bed.
**If you take any medications, please check to make sure there are no interactions with magnesium and your medication.
3. Essential Oils for Pain Relief
Essential oils aren’t just for relaxation—they can actually help relieve menstrual cramps too! Lavender, rose, cinnamon, clove, clary sage, peppermint and eucalyptus oils are known for their muscle-relaxing and pain-relieving properties.
Here’s how to use them: dilute a few drops of your favorite essential oil with a carrier oil (like coconut or jojoba oil) and gently massage it into your lower abdomen. The soothing scent will calm your mind while the oils work to relax your muscles. If you have a diffuser, you can also diffuse the oils in your space for some extra relief.
4. Exercise: Yes, Even When You’re Cramping!
I know it sounds counterintuitive, but light exercise can actually help reduce the severity of cramps. When you exercise, your body releases endorphins, which are natural painkillers. Plus, physical activity helps boost blood circulation, which can relax those tight muscles causing pain.
You don’t have to do anything intense—just a short walk, some gentle yoga, or light stretching can make a big difference. If you're up for it, try poses like Child's Pose or Cat-Cow to open up your pelvis and release some tension in the lower abdomen.
5. Stay Hydrated
It may seem simple, but staying hydrated during your period is crucial! Dehydration can make your cramps worse, leading to more discomfort. So, make sure you're drinking plenty of water throughout the day.
You can also hydrate with coconut water or herbal teas, as they can help replenish electrolytes. And trust me, the more hydrated you are, the less bloated you’ll feel, which is a bonus!
Whichever drink you choose, try to avoid ice in your drinks and even better, stick to mostly warm drinks.
6. Acupressure: Relieve Tension Without Needles
Acupressure, a traditional Chinese medicine technique, can help relieve menstrual cramps by applying pressure to certain points on the body. A popular acupressure point for cramps is the Spleen 8 point, located about five finger-widths below the knee joint on a line that meets up with the inner ankle bone (media malleolus). Gently press or massage this area for a few minutes to help reduce pain and promote circulation. Liver 3 is another great point for general pain relief. It’s found in the webbing between your big toe and your second toe at the deepest depression you can feel. This point can be very tender so you’ll know it when you find it! As with Spleen 8, go ahead and gently massage the spot for a few minutes at a time.
7. Rest, Relax, and Practice Mindfulness
Stress can make menstrual cramps worse, so it’s important to give yourself permission to rest. If you can, take a break from your regular routine, get cozy in bed, and allow yourself to fully unwind. Practices like meditation and deep breathing exercises can help calm your nervous system and reduce muscle tension.
If you have a few minutes, try a mindfulness meditation to connect with your body and ease the tension. It’s all about being kind to yourself during this time and giving your body the space it needs to heal.
8. A Balanced Diet to Support Your Cycle
A balanced diet is always important, but especially during your period. Eating nutrient-rich foods can help reduce inflammation and support hormone balance, which in turn can help ease cramps. Focus on whole foods like fruits, vegetables, whole grains, and lean proteins.
Dark leafy greens, bone broth, Goji berries, Chinese red dates, beets, adzuki or black beans, fatty fish and warming spices such as turmeric, ginger and cinnoman are all great options from a TCM perspective for regulating blood and increasing circulation.
Avoid too much sugar, caffeine, and salty foods, as they can contribute to bloating and make cramps worse.
Wrapping It Up
Menstrual cramps can be tough, but with the right natural remedies, you don’t have to suffer through them. Heat, herbal teas, magnesium, essential oils, gentle exercise, and proper hydration can all play a role in helping you feel better. And most importantly, don’t forget to rest and give yourself some self-care during your period. After all, your body is doing a lot of work!
If you’re ready to take the next step and really get to work on making your periods feel like less of a problem, then it's time to set up your next acupuncture appointment. Call or send me a text at 415-295-5029 or book here.
