Period pain. Is there anything worse? Well, maybe so, but some of us who are obligated to experience menstruation, and the accompanying suite of PMS (premenstrual syndrome) symptoms, opt for natural pain relief remedies, rather than medicating every month, or risking the dangerous side effects of long-term birth control use.
The most common pain-causing PMS symptoms are typically muscle cramping, joint pain, upset stomach, headache, and malaise, which is just a general feeling of discomfort. Below are the most effectively proven methods to relieve symptoms.
Sleep
Of course, sleep is always a health benefit, but during menstruation, your body is already using more energy and suffers a drop in iron levels as well, so extra sleep is a good way to give your body a little more R&R. And, since feeling lethargic is already another common symptom of PMS, skimping on sleep can not only exacerbate menstrual pain, but it can alter your emotional state as well, increasing the likelihood of experiencing frustration, anxiety, or depression.
Heat
Often, the most distressful symptom is the muscle cramping which can occur in the lower abdomen or back. Healthline.com explains that this cramping is caused when “the muscles of your womb contract and relax to help shed built-up lining.” That said, any natural remedies that alleviate or avoid muscle tightness can ease the pain of menstrual cramping too.
A common DIY muscle relaxer is heat. According to EverydayHealth.com, studies have now proven that applying external heat to the lower back or abdomen is as effective as over-the-counter pain relievers. Heat can be delivered by means of a hot towel, a heat patch (some even include topical lidocaine), or an electric heating pad. For a more whole-body approach, even athletes encourage hot baths with lavender epsom salts to alleviate sore and achy muscles and joints. Throw in some scented candles and a good book, and you’re well on your way.
Acupressure and Acupuncture
Studies have shown acupressure and acupuncture to be effective, which both involve targeting specific locations in the body which react on the nervous system. Acupressure is focused massage, and is proven to be more effective on menstrual cramps when used with essential oils. See the link above for massage techniques and essential oil recipe suggestions.
Exercise
Speaking of pressure points– perhaps the best natural pain-reliever is orgasm. Whether resulting via sex with a partner, or self-stimulation, vaginal orgasm is a whole-body experience, releasing all the “happy hormones:” endorphins, oxytocin, serotonin, and dopamine. These hormones increase mood, but also decrease pain receptors. In fact, a study found that orgasm can double a woman’s pain tolerance.
The same hormones are involved in other sorts of aerobic exercise, but you needn’t be running marathons in order to feel relief; stretching activities like yoga, or even just walking can be enough to trigger your body to release healing hormones. However, Women’s Health.gov notes that regular, weekly exercise can decrease monthly PMS symptoms, and reduce overall muscle cramping, joint pain, and energy depletion.
Diet
Finally, you can keep your monthly symptoms in check by keeping your diet low in saturated fats and adding in more fruits and vegetables. This is good nutrition advice in general, but for women, altering diet before and during menstruation can help diminish discomfort.
Avoid: Although these indulgences are especially tempting whilst surfing the crimson tide, resisting the cravings and reducing your intake of the following can prevent the additional bloating and water retention common during menstruation:
Fatty and salty snacks
High-sugar foods
Carbonated drinks
Caffeine
Alcohol
Add: Drink extra water. Staying hydrated promotes muscle function. Spice it up with ginger or mint tea. Curb those snack cravings by switching to water-based foods.
Replace the Iron lost from the body to help regulate mood and energy levels.
Increase intake of nutrients that aid in muscle contraction and relaxation such as Calcium, Potassium, Phosphorus, and Boron which helps with their absorption.
Magnesium and Manganese both reduce cramping and mood irritability. They can also promote bone health, and mitigate inflammation of the joints.
A study cited in EverydayHealth.com also notes that adding fish oil supplements and B1 reduced severity and duration of PMS pain.
HealthLine.com also lists a number of natural herbs that may help with “muscle contractions and swelling.”
Many of these at-home remedies can be utilized in combination for maximum effect. However, women experiencing severe or prolonged pain should consider over-the-counter medications, or seek medical advice.
Let us know which remedies worked best for you in the comments section below! Then share with the women in your life to spread the relief!
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Sources: [Everyday Health, Healthline, Women’s Health]
