If you’ve ever had to cancel plans or take days off work because of period pains, this is the post for you. Here are my top tips to reduce period cramps naturally, based on trial, error, and what’s actually worked.
A year ago, I went to my doctor and told her I was having debilitating period cramps, her recommendation was to take ibuprofen every 8 hours for 10 days. I realized it wasn’t a solution, but I did it. After a few months, I felt like I needed higher doses and started to worry about the long-term effects of being on painkillers for basically a fourth of my life. I began looking for other ways to ease the pain. Ibuprofen is now reserved for desperate times – i.e., when the pain is so bad I can’t sleep or can’t work at all.
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your health or wellness routine. The content shared here is based on personal experience, research, and general knowledge, but may not be suitable for everyone.
I’ve tried quite a lot of natural remedies to help with the pain over the past few years, and these are the tips to reduce period cramps that helped me the most.
NOTE: Some women’s menstrual pain may be a symptom of a deeper issue – if your cramps are disrupting your day-to-day life, please check in with your OBGYN. Make sure to advocate for yourself to get explanations and treatment if you need it. The tips below are meant to help reduce but cannot eliminate pain or resolve root causes.
5 Top Tips to Reduce Period Cramps (that are not painkillers)
1. Raspberry Leaf Tea
This is the first thing I reach for a few days before my period – I’ll drink it every day until my period is over. I’ve noticed that my cramps are less painful when I drink it in the days before my period and through the week. I also felt best when I drank 2 or 3 cups a day on a heavy flow day.
We don’t fully understand why it helps, and researchers still need to study its effects on women more closely. However, a significant number of women have reported drinking it to relieve menstrual pain. Raspberry leaf tea contains several beneficial elements that may be contributing to its pain-relieving effect: fragarine, anti-inflammatory properties, B vitamins, and magnesium.
Key nutrients in raspberry leaf tea:
- Fragarine is thought to help gently tone and tighten the pelvic and uterine muscles and support more coordinated muscle contractions, which may mean less intense cramping.
- Antioxidants and polyphenols, such as tannins and flavonoids, may help reduce inflammation. Since menstrual cramps are largely driven by prostaglandins that cause inflammation and uterine contractions, lowering inflammation could lead to less pain.
- Magnesium and potassium support muscle relaxation and hormonal balance. Magnesium, in particular, is commonly recommended by healthcare providers for reducing cramping and PMS symptoms.
- Vitamin B6 in raspberry leaf may support hormone balance by interacting with estrogen, progesterone, and testosterone receptors, helping regulate hormone levels. This balance can ease PMS symptoms.
For centuries, women have used raspberry leaf tea to support women’s reproductive health, so much so that herbalists called the tea ‘the women’s herb‘, according to Dr. Diana Ramos, OB/GYN and co-chair of the National Preconception Health and Health Care Initiative.
As much as this might be my holy grail for dealing with period cramps, it might not work for everyone. Make sure to consult your healthcare provider before starting any new herbal remedy, especially if you have underlying health conditions or are taking other medications.
2. Walking
This is counterintuitive because in moments when you feel like you’re being gutted from the inside, the last thing you want to do is walk. BUT, it can be amazing to alleviate pain. I walked on a treadmill for an hour and a half once because the pain was excruciating and nothing was working. Walking helped me so much that I just stayed on the treadmill and kept going until I had to leave for dinner.
This intrigued me. How come walking was so effective at relieving some of my pain? Especially when 6 Advils didn’t do a thing (yes, it was a lot, but so was the pain!)
Turns out that walking does three things that help reduce pain:
- Releases endorphins: Walking stimulates the production of beta-endorphins, also known as ‘human morphine’, natural painkillers that can reduce the perception of pain and improve mood.
- Improves blood circulation: Regular walking enhances blood flow, which can help reduce uterine muscle contractions and alleviate cramps.
- Reduce prostaglandins: Physical activity may help decrease levels of prostaglandins, compounds associated with increased uterine contractions and pain during menstruation.
A 2019 global study found that 78% of women experienced reduced period pain through moderate-intensity exercises like walking.
Walking is one of the simplest tips to reduce period cramps that you can try right away.
3. Warming foods & drinks
As we get closer to our time of the month, we naturally want to feel warm and cozy. While this may seem like it’s just for comfort, warm foods and drinks can actually help reduce period cramps. Both traditional and modern medicine recognize the benefits of warming foods for menstrual pain. While this alone won’t stop the pain, it’s one of the easier tips to reduce period cramps that you can build into your daily routine.
In Traditional Chinese Medicine (TCM), health is maintained through the balance of opposing forces—yin and yang, cold and heat, internal and external. These elements work together to ensure smooth flow of qi (vital energy) and blood throughout the body.
TCM teaches that the uterus is particularly vulnerable to cold invasion, especially during menstruation, when the body’s defenses are lower. Symptoms of a cold womb often include: sharp, stabbing menstrual pain, dark menstrual blood with clots, a sensation of cold in the lower abdomen, and relief from applying warmth. In TCM, it’s believed that cold slows blood flow in the uterus, which can cause pain and heavier periods. When blood flow is restricted in the uterus, it cannot shed its lining smoothly, resulting in painful cramps and clotting. Heat helps promote good blood circulation in the pelvic area, relax uterine muscles and reduce pain and inflammation. In essence, warmth is both preventive and therapeutic, particularly during menstruation when the body is in a more “yin“ (cooler, inward) state.
Best warming foods to try
- Ginger: You can consume ginger in your meals, add fresh ginger to any tea, or use store-bought ginger tea bags. Studies have shown that ginger is effective in reducing the severity of menstrual pain, comparable to nonsteroidal anti-inflammatory drugs (NSAIDs).
- Soups and Stews: Prepare hearty soups and stews with warming spices like ginger, turmeric, and cinnamon to consume during your period. These are especially great to meal prep ahead of time and reach for throughout the week.
- Hot Chocolate: Especially if it’s made with real dark cocoa. Cocoa is rich in magnesium, which helps relax uterine muscles and reduce the prostaglandins that cause cramps. It also contains anti-inflammatory flavonoids and theobromine, a gentle muscle relaxant. Just keep the sugar low and opt for a plant-based milk if you’re sensitive to dairy.
4. Heating pad/patch
Tip #3 focused on warming from the inside – warming from the outside as well can further support efforts to reduce period cramps. You can ease cramps quickly with a heating pad.
Applying heat to the lower abdomen relaxes the uterus and boosts blood flow. This reduces muscle tension and eases the painful contractions. A systematic review and meta-analysis found that heat therapy effectively reduces muscle tension and relaxes abdominal muscles, thereby alleviating pain caused by muscle spasms.
External heat may block pain signals from reaching your brain, which makes cramps feel less intense. This concept is known as the ‘Gate Control Theory’. According to this theory, non-painful input closes the nerve ‘gates’ to pain signals. That prevents the pain from reaching your brain and makes cramps feel less intense.
Be very careful to have clothing or a blanket between your skin and the heating pad to avoid skin burns, toasted skin syndrome, and potentially increased inflammation.
5. Epsom Salt Bath
I love Epsom salt baths anytime, but especially during my period, and even more so before bed, as it helps me fall asleep quickly.
Epsom salt baths are commonly used to relax muscles and relieve pain in areas such as the shoulders, neck, back, and skull. The magnesium in Epsom salt may help relax the muscles surrounding the uterus, potentially reducing menstrual cramp discomfort. Some studies say the skin can absorb magnesium during an Epsom salt bath. This may slightly raise your magnesium levels. However, the extent of absorption and its clinical significance remain subjects of debate.
Taking warm baths with Epsom salt can promote relaxation and reduce stress. Some experts believe that the magnesium in Epsom salt helps stabilize mood and relieve stress, anxiety, and depression, which can be beneficial during menstruation.
Tips for using Epsom salt baths:
- Add about 2 cups of Epsom salt to a standard bathtub filled with warm water.
- Soak for at least 15–20 minutes to allow potential absorption and relaxation.
- Use as needed during menstruation, but limit to once daily to avoid skin dryness.
- Drink water before and after the bath to stay hydrated.
We still need stronger research to know if Epsom salt baths truly help with period cramps.
Dr. Umeda advises caution in some instances. Epsom salt baths aren’t recommended for people with severe skin inflammation, infections, open wounds, or severe burns.
You’re Not Alone In This!
Dealing with painful periods can feel overwhelming. Especially when the go-to advice is just to pop painkillers for days on end. If you’re looking for natural options that are easy to incorporate into your day, these tips to reduce period cramps are a great place to start. Whether it’s sipping raspberry leaf tea, taking a walk, or soaking in a warm Epsom salt bath, the goal isn’t perfection. It’s relief that fits into your lifestyle.
If something feels off or your cramps are interfering with daily life, don’t hesitate to reach out to your healthcare provider and advocate for a deeper look. You deserve answers, and options.
Have you tried any of these tips? I’d love to hear what works for you in the comments. And if this post helped you, feel free to share it with a friend who needs a little extra support during that time of the month.
