During menstruation, the muscles of the uterus contract and relax to shed the accumulated lining. Although each case is unique, it is quite common for women to experience a range of painful symptoms, including stomach pain, nausea, bowel problems, and abdominal cramps.

When the pain becomes difficult to bear, some remedies can provide relief. 

Menstrual Pain

Every woman is different, and each has a different threshold for pain. While the exact reasons why some women experience more intense menstrual pain than others are uncertain, there are certain factors associated with increased pain, which include:

  • Heavy blood flow
  • Being under the age of 20, particularly for teenagers and women who haven’t given birth
  • Overproduction or sensitivity to prostaglandins
  • Endometriosis

Every woman should consult her gynecologist regarding her menstrual cycle and associated pain. This helps rule out pathological causes and enables tailored advice based on individual needs and lifestyle.

Over-the-Counter Medications

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen are recommended for menstrual pain and heavy bleeding. These drugs help reduce the body’s production of prostaglandins and significantly alleviate pain.

Hot Compresses for Pain Relief

Applying hot compresses to the abdomen and lower back can provide pain relief. In some cases, a 40°C (104°F) heat patch can be effective, as can a hot bath, hot towel, or classic hot water bottle. However, it’s important not to use excessive temperatures.

Avoid Bloating-Causing Foods

During menstruation, it is advisable to avoid foods that cause bloating and water retention, such as:

  • Fried or fatty foods
  • Alcohol
  • Carbonated beverages
  • Caffeine
  • Salty foods

Reducing or eliminating these foods can help alleviate cramps and decrease tension. Soothing herbal teas like ginger or mint and hot water flavored with lemon are excellent choices. Snacking on fresh fruit can help curb sugar cravings often associated with menstruation.

Herbs and Supplements

Some herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce muscle contractions and bloating associated with menstrual pain. It’s important to approach supplements and herbs cautiously and consult a medical professional before trying them, as some herbs can have unwanted side effects.

An overview of some useful herbal remedies and supplements:

  • Chamomile can help relieve spasms.
  • Fennel seeds help decrease swelling.
  • Cinnamon relieves heavy flow and pain while significantly reducing the flow.
  • Curcumin, a natural chemical in turmeric, can help with premenstrual syndrome (PMS) symptoms. It can be taken through supplements or dissolved in turmeric tea.
  • Magnesium, a mineral salt, is useful in counteracting PMS and menstrual pain as a natural antispasmodic.

The Importance of Diet

Maintaining a healthy diet can go a long way in preventing menstrual pain. A diet aimed at reducing menstrual pain should generally be high in fiber and consist of minimally processed foods. Here are some examples:

  • Brown rice contains vitamin B6, which can reduce bloating.
  • Walnuts, almonds, and pumpkin seeds are rich in manganese, relieving cramps.
  • Olive oil and broccoli contain vitamin E.
  • White meat such as chicken, oily fish, and green leafy vegetables provide iron, often deficient during menstruation.
  • Flaxseeds contain omega-3s with antioxidant properties, which help reduce swelling and inflammation.
  • Boron is a mineral that aids in absorbing calcium and phosphorus and reduces menstrual cramps. Foods with a high boron concentration include avocados, peanut butter, prunes, chickpeas, and bananas.

It is important to remember the role of water. Drinking water may seem a strange remedy, but it actually prevents the body from retaining fluids and helps avoid painful bloating during menstruation.

Exercise Before and During Menstruation

Engaging in exercise just before or during your period triggers the release of endorphins, which are excellent for reducing menstrual pain. Moderate physical activity, such as a brisk walk or certain yoga positions, can significantly lessen the intensity and duration of pain during menstruation.