What will help period cramps

Try soothing caffeine-free ginger or mint teas or hot water flavored with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries. These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain. Curcumin , a natural chemical in turmeric , may help with symptoms of premenstrual syndrome PMS.

A study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms. Curcumin supplements are also available online. While most of these herbal remedies have few side effects, check with your doctor before trying them.

Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations. Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain.

A study of women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress. Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber , and plants. Boron is a mineral that helps your body absorb calcium and phosphorus.

It also reduces menstrual cramps. A study that looked at university students found that boron reduced the intensity and length of menstrual pain. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too. It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also increase your hydration by eating water-based foods, including:. This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:. Calcium is also available in supplement form. The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins. Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity. Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms. One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity.

Massage with certain aromatic essential oils such as lavender essential oil , clary sage essential oil , or marjoram essential oil can also relieve menstrual cramp pain, according to a study published in May in the Journal of Obstetrics and Gynaecology Research. Investigators assigned 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance on their lower abdomen. The women used a mixture of diluted essential oils from the end of one period to the beginning of the next.

Lavender, clary sage, and marjoram were used in a ratio, and the essential oils were diluted to a 3 percent concentration overall in an unscented cream a solution created, for example, by adding 3 milliliters ml of essential oils to 97 ml of an unscented cream. Women in both groups reported less pain, but the essential oils group did better.

The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream or lotion or other type of oil before using directly on skin to avoid irritation and other problems. Indeed, one small study published in in Evidence-Based Nursing found that topically applied heat was just as effective as ibuprofen for period cramps.

Examples of over-the-counter medicines containing ibuprofen include Advil and Motrin. The researchers assigned 84 women who had cramps to one of four groups. One used a combination of a heated patch and ibuprofen mg every 6 hours. A second group used an unheated placebo patch and ibuprofen.

A third group used a heated patch and a placebo pill. A fourth group, the control, was given an unheated patch and a placebo pill. Over the two study days, the women using heat plus ibuprofen, heat alone, and ibuprofen alone reported greater pain relief than those on the placebo. Women using heat with ibuprofen did not report differences in pain relief compared with those using ibuprofen alone. But with heat, they experienced faster improvement in pain relief: about 90 minutes after starting, compared with nearly three hours for those taking medicine alone.

More women who used both heat and ibuprofen reported complete pain relief compared with those in the control group, the researchers found. In addition to their pain-relieving effect, endorphins can also boost your mood.

Having an orgasm releases endorphins, Palmieri says. This temporarily cuts off the blood supply — and oxygen supply — to your womb. Without oxygen, the tissues in your womb release chemicals that trigger pain. While your body is releasing these pain-triggering chemicals, it's also producing other chemicals called prostaglandins.

These encourage the womb muscles to contract more, further increasing the level of pain. It's not known why some women have more period pain than others. It may be that some women have a build-up of prostaglandins, which means they experience stronger contractions. Period pain linked to an underlying medical condition tends to affect older women. Women aged 30 to 45 are most commonly affected. An intrauterine device IUD is a type of contraception made from copper and plastic that fits inside the womb.

It can also sometimes cause period pain, particularly during the first few months after it's inserted. You may notice a change in your normal pattern of pain if your period pain is linked to a medical condition or a contraceptive IUD.

For example, the pain may be more severe or it may last much longer than normal. Period pain usually starts when your bleeding begins, although some women have pain several days before the start of their period.

The pain usually lasts 48 to 72 hours, although it can last longer. It's usually at its worst when your bleeding is heaviest. Young girls often have period pain when they begin getting periods.

Read more about starting periods. When researchers put 33 women with dysmenorrhea on a low-fat vegetarian diet , they found it eased their cramps, according to research published in Obstetrics and Gynecology. Start by swapping out less healthy fats like the saturated fats found in animal products for healthier ones like unsaturated fats found in olive oil , suggests the American Heart Association. Overall, try to make the fats you eat better quality, such as those found in fish or nuts , the organization suggests.

Examples of meals not overly reliant on fats can be found in the healthy eating plate guide from the Harvard T. Chan School of Public Health. While not exactly a home remedy, birth control pills and hormonal intrauterine devices are potential tools in your anticramping arsenal and should not be overlooked, Thielen says.

Consider cramp relief a benefit to some types of contraception. Many women find relief from painful cramps when they start the pill , Thielen says. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Women's Health. Reviewed: April 13, Medically Reviewed. Why Are Period Cramps Painful?