Natural Ways to Reduce Period Pain
So many of us have been told that period pain is normal. But really, that is not the case. Is it common? Yes, but it is not something you have to learn to live with, especially if it is interfering with your daily activities. Those symptoms that you experience are often a signal from your body that it needs some extra care and attention. In this blog, I will discuss four natural and evidence-based options to help alleviate painful periods. Be sure to talk with your healthcare provider before starting anything new.
The Physiology Behind Period Pain
Periods are basically the shedding of our uterine lining. Each month, as we prepare to shed the uterine lining, we see a rise in prostaglandins within the tissues of the uterus. These prostaglandins cause a bit of inflammation, which is completely healthy and normal. More prostaglandins mean more inflammation, and likely more pain. It is suggested that those with period pain may have upwards of 4x the amount of prostaglandins in the endometrium of the uterus, meaning more pain and inflammation. This is why NSAIDs, like ibuprofen, can be very useful for period pain because they suppress the production of prostaglandins. But there are more options than ibuprofen, so let’s dive in.
Natural Options for Period Pain Relief
There are many different options for period pain relief, and of course, it all starts with identifying the root cause of your symptoms. This is why I often recommend working with a licensed Naturopathic Doctor for truly individualized healthcare options.
Magnesium Glycinate
Magnesium is one of my very favorite supplements because it is so useful in many different conditions, such as anxiety and constipation. Magnesium works on the muscle cell directly to prevent muscle contraction and promote muscle relaxation. In terms of period pain, studies have shown magnesium to be effective for treatment and prevention.
As you browse the supplement aisle, you may notice that there are many different forms of magnesium, such as citrate, oxide, glycinate, etc. Magnesium glycinate is the preferred form for period pain. It has been found effective at a dose of 300mg daily, with potential for a little bit more around the time of bleeding. Epsom salt baths are often beneficial as well.
Ginger
Zingiber officinale, commonly known as ginger, has traditionally been used to reduce inflammation and pain. It works by reducing the prostaglandins and leukotrienes involved in the inflammation process, thereby reducing overall inflammation. Nowadays, it is commonly used for period pain and headaches.
Multiple studies have shown ginger to be effective for reducing period pain duration and severity. In one study, ginger capsules were compared to two NSAIDs: ibuprofen and mefenamic acid. Ginger was equally as effective as those two over the counter medications. This studied dose is 250mg, four times daily starting three days prior to bleeding through the first few days of bleeding. You can find these studies here, here, and here.
Cramp bark
Cramp bark, also known as Viburnum opulus, is a medicinal herb traditionally used for menstrual support and pain relief. This herb acts as an antispasmodic on the uterus, meaning that it slows spasming and promotes relaxation. This is potentially due to the constituent scopoletin. Cramp bark is most often used in tincture form as fast acting relief throughout the cramping period.
Topical Castor Oil
Another traditional remedy is castor oil! When applied topically, castor oil acts as an anti-inflammatory, which makes it a useful support to alleviate period pain. This is due to a constituent known as ricinoleic acid. Traditionally, it is recommended to apply 1 quarter-sized amount of castor oil to the lower abdomen in the evening. Then, toss on an old t-shirt that you don’t mind staining. Many enjoy topping it off with a heating pad or hot water bottle for 30 minutes, but you can also just head to bed and let it get absorbed naturally. It can be a little messy, but it is also pretty simple.
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.