Herbal remedies for menstrual cramps -
Premenstrual dysphoric disorder PMDD is a type of premenstrual syndrome PMS caused by fluctuating hormones. It affects between 2 and 5 percent of premenopausal women. They focus on improving overall well-being, promoting stress-relief and relaxation, and managing symptoms.
Aromatherapy involves inhaling essential oils to improve your physical and mental health. You can add diluted essential oils to a warm bath or inhale the scent directly by placing a few drops on a cotton ball and breathing in. To apply on your skin, add 15 drops of essential oil to 1 ounce of carrier oil.
Popular carrier oils include sweet almond, jojoba, and coconut. Massage the diluted oil into your skin.
Undiluted essential oils may irritate your skin. Research suggests that mindful meditation can reduce anxiety, depression, and pain — all common symptoms of PMDD. Meditation requires you to focus on the present moment and concentrate on your breathing.
This can help you relax and detach from uncomfortable symptoms. To get started, try these guided meditations from UCLA Health.
You can also access hundreds of how-to meditation videos on YouTube, or you can download a meditation app to your mobile device.
Warm baths are good for almost anything that ails you. Keep the relaxation momentum going after your bath by slipping into a plush robe and slippers.
Prepare a hot water bottle and place it on your belly or lower back for further pain relief. Although menstrual products are a necessary evil during your period, they may make PMDD symptoms worse.
Tampons, for instance, can cause some people to cramp more. If you have sensitive skin, some ingredients in pads may cause irritation. Try using all-organic pads or organic period panties.
Menstrual cups may also be a good option. These reusable bell-shaped cups are worn internally to collect menstrual flow. Eating the right foods is critical to managing PMS.
For example, salty foods increase bloating. Foods high in sugar may cause drastic blood sugar fluctuations, which may worsen fatigue and mood swings. Meat and high-fat foods increase prostaglandin levels, which could increase the severity of menstrual cramps. Research has shown that getting the required dietary nutrients helps PMS.
The best way to get the required nutrients, minerals, and vitamins is to eat whole fresh foods. More studies are needed to determine if they help PMDD. According to the Mayo Clinic , these supplements may be worth a try:. Still, some women claim they work.
Some to try are:. Evening primrose oil. According to an article published in American Family Physician , EPO is the most-studied herb for PMS. However, research is still inconclusive. There appears to be some benefit. In studies, participants took to 1, mg of EPO daily. Chasteberry is thought to reduce prolactin production and reduce breast pain.
It may also ease some physical symptoms of PMDD. Check with your doctor for dosage information. To avoid drug interactions, report all medications and supplements.
According to a study , taking 40 mg of gingko three times daily reduced PMS symptoms better than a placebo. A review found cinnamon along with fennel and ginger effectively reduced pain intensity and cinnamon shortened the duration of pain.
Two other studies found taking cinnamon capsules mg three times per day and 1, mg once per day reduced pain intensity compared to placebo. Since the concentration of cinnamon in the capsules is much greater than the amount you would get by adding it to food, it may require taking a supplement to experience any benefits for menstrual cramps.
Menthol is an active component in peppermint that is thought to have an analgesic effect. A study of participants found peppermint extract in capsule form was as effective as mefenamic acid in reducing pain intensity and duration. The authors concluded that using mint instead of medicinal drugs was recommended because the side effects of herbal remedies are lower than medications.
Peppermint oil is also thought to work as a muscle relaxant and has been studied as a treatment for gastrointestinal issues. As a muscle relaxant, peppermint oil may help release tension and relieve the pain caused by menstrual contractions, but currently, no studies have investigated peppermint oil for this use.
The fresh or dried leaves of peppermint can be used in food or as tea. However, it may require taking a more concentrated form such as peppermint extract to relieve menstrual cramps. Several herbal remedies, such as ginger, fennel, Chinese herbs, cinnamon, Pycnogenol, and peppermint, have been studied for treating dysmenorrhea menstrual cramps.
Despite promising results, the quality of the studies is generally poor and there is no clear proof that any of the herbal remedies help. Further quality research is needed.
If you're considering using herbs or other forms of alternative medicine for menstrual cramps, talk with your healthcare provider first to weigh the pros and cons. American College of Obstetricians and Gynecologists. Dysmenorrhea: painful periods. Daily JW, Zhang X, Kim DS, Park S.
Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials. Pain Med. Rahnama P, Montazeri A, Huseini HF, Kianbakht S, Naseri M. Effect of Zingiber officinale R. rhizomes ginger on pain relief in primary dysmenorrhea: a placebo randomized trial.
BMC Complement Altern Med. Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger Zingiber officinale for dysmenorrhea: a systematic review and meta-analysis. Evid Based Complement Alternat Med.
Bokaie M, Farajkhoda T, Enjezab B, Khoshbin A, Karimi-Zarchi M, et al. Oral fennel Foeniculum vulgare drop effect on primary dysmenorrhea: effectiveness of herbal drug.
Iran J Nurs Midwifery Res. Lee HW, Ang L, Lee MS, Alimoradi Z, Kim E. Fennel for Reducing Pain in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. doi: Khalesi ZB, Beiranvand SP, Bokaie M. Efficacy of chamomile in the treatment of premenstrual syndrome: a systematic review.
J Pharmacopuncture. Zhu X, Proctor M, Bensoussan A, Wu E, Smith CA. Chinese herbal medicine for primary dysmenorrhoea. Cochrane Database Syst Rev. Pan JC, Tsai YT, Lai JN, Fang RC, Yeh CH. The traditional Chinese medicine prescription pattern of patients with primary dysmenorrhea in Taiwan: a large-scale cross sectional survey.
J Ethnopharmacol. Chen HY, Lin YH, Su IH, Chen YC, Yang SH, Chen JL. Investigation on Chinese herbal medicine for primary dysmenorrhea: implication from a nationwide prescription database in Taiwan. Complement Ther Med. Suzuki N, Uebaba K, Kohama T, Moniwa N, Kanayama N, Koike K.
French maritime pine bark extract significantly lowers the requirement for analgesic medication in dysmenorrhea: a multicenter, randomized, double-blind, placebo-controlled study. J Reprod Med. Maia H Jr, Haddad C, Casoy J.
The effect of Pycnogenol on patients with dysmenorrhea using low-dose oral contraceptives. Int J Womens Health. Robertson NU, Schoonees A, Brand A, Visser J. Pine bark Pinus spp. extract for treating chronic disorders. Cochrane Database System Rev.
Medline Plus. Results of the studies suggested Chamomile may be more effective for menstrual cramps than NSAID. This study also showed Chamomile was more effective for abdominal and pelvic discomfort and emotional well-being than Fennel, although Fennel was shown potentially more beneficial for fatigue and lethargy.
Although the evidence supporting its use for PMS and menstrual cramps is limited, Red Raspberry Leaf tea has been a cherished female tonic in traditional herbalism for years. Red raspberry leaves contain various antioxidants and essential nutrients which may support the female body and reproductive system.
Although there is no standard recommendation, herbalists typically recommend several cups a day throughout the month for best results. With so many natural and empowering! options for menstrual cramps and PMS, it can be hard to determine where to start.
Ultimately, the best herbs and lifestyle practices for you will depend on your individual goals, health concerns, history, lifestyle, current medications, supplements, and many other factors. Natural solutions, including herbs, movement, dietary changes, etc.
So be sure you choose an option you can commit to for several weeks or months. Many women and menstruating people also achieve better and faster results by combining several strategies.
For example, combining a few changes in diet with a couple of herbs that address your most pressing concerns Vitex and Ashwagandha, for example and doing yoga provides a multi-targeted approach.
And if you need something that will work quickly, a TENS machine, booking an aromatherapy massage, or trying out some hydrotherapy practices may be the best course of action. By Kristen Boye BS, Natural Health.
Kristen Boye Kristen Boye is a natural health expert, writer, copywriter, and editor. The lack of safe and natural solutions for this monthly problem is even more annoying. Are Menstrual Cramps Normal? Yes and No… Menstrual cramps affect most women and menstruating people at some point in their child-bearing years, with more than half of women reporting cramping.
The information in this article is not intended for those with a medical condition. But what does the science say about the best diet for menstrual cramps? How does this help? REF 2: St. REF Cramp Bark has also been shown to be potentially effective for supporting endometrial health and function, although more robust studies are needed.
You can also find it in tinctures and capsules, alone or combined with other supportive herbs. REF One small study of female adolescents found that regular consumption of water decreased menstrual cramping and reduced heaviness of flow.
REF More research is needed, but it appears staying hydrated may help reduce menstrual cramps. More research is needed. REF Many experts also recommend increasing magnesium-rich foods or taking a magnesium supplement to reduce those monthly chocolate cravings.
REF The authors note more research is needed. REF And other studies have shown Cinnamon may help reduce menstrual cramping. REF 8. Hydrotherapy for Cramps and Relaxation Hydrotherapy is a therapeutic practice that uses water of varying temperatures to transfer heat, energy, and minerals to promote physical, mental, and emotional well-being.
REF How does hydrotherapy help with cramps? REF Lavender, either used as a massage oil or inhaled, has been shown to potentially help with cramps and reduce menstrual bleeding. REF REF Clary Sage and Marjoram have also been shown helpful in a randomized, double-blind trial,REF and Rose essential oil has been shown to decrease pain better than placebo.
REF Peppermint and Ginger essential oils used for abdominal massage have also been shown effective for reducing cramps and improving digestive function, and Peppermint helped shorten the duration of menstruation.
REF Most studies have been conducted on the effects of aromatherapy massage. REF Many health-conscious women and menstruating people rely on acupuncture to help with their monthly cycles, and treatment plans vary. Dong Quai Dong Quai , also known as Angelica sinensis or Dang Gui, is an herb used in Traditional Chinese Medicine to support menstruation and other aspects of female reproductive function.
REF Dong Quai is a common addition to many traditional Chinese herbal formulas for menstruation support.
They have also been studied in women with menstrual cramps with encouraging results. REF Another double-blind placebo-controlled study of a Turmeric-Boswellia-Sesame formula suggested similar results, with authors concluding it was a safe and naturally effective alternative for relief of menstrual cramps.
REF Although not related directly to menstrual cramps, the combination of Turmeric with Boswellia aka Frankincense has been shown to be effective in managing many types of minor aches and pains.
REF REF Turmeric and Curcumin supplements are widely available. REF Therefore, always look for supplements that contain Black Pepper, and include Black Pepper in your Turmeric-based recipes for maximum benefit. However, research suggests it may also help with menstrual cramps.
REF Plus, Valerian may help with sleeplessness and stress associated with the hormonal changes of menstruation. Various studies have been done to test the effectiveness of Vitex Berry for PMS symptoms.
REF Research suggests Vitex may work by supporting normal prolactin levels prolactin is the hormone that allows women to make breast milk and is involved in other aspects of female reproductive function. REF REF Normal prolactin levels are associated with fewer PMS symptoms, including breast tenderness.
REF TENS devices are available to consumers through various vendors and are used in clinical settings. Yoga It has long been established that physical activity can help with PMS and other menstrual challenges.
However, yoga may have a leg-up when addressing menstrual cramps. REF These studies suggest yoga can be helpful when practiced proactively and in the moment to relieve menstrual cramps.
Menstruao Dysmenorrhoea refers to reemedies Herbal remedies for menstrual cramps cfamps painful menstrual cramps of uterine origin and is a common gynaecological complaint. Common treatment for dysmenorrhoea Herbao Herbal remedies for menstrual cramps therapy mensteual Herbal remedies for menstrual cramps nonsteroidal anti-inflammatories NSAIDs or oral contraceptive pills OCPs crxmps both work by reducing myometrial activity contractions rmeedies the uterus. Calorie consumption tracker consumers are now seeking alternatives to conventional medicine and research into the menstrual cycle suggests that nutritional intake and metabolism may play an important role in the cause and treatment of menstrual disorders. Herbal and dietary therapies number among the more popular complementary medicines yet there is a lack of taxonomy to assist in classifying them. In the US, herbs and other phytomedicinal products medicine from plants have been legally classified as dietary supplements since Included in this category are vitamins, minerals, herbs or other botanicals, amino acids and other dietary substances.Herbal remedies for menstrual cramps -
Data on absence from work and the use of additional medication was also collected if available. Data was combined for meta-analysis using Peto odds ratios for dichotomous data or weighted mean difference for continuous data.
A fixed effects statistical model was used. If data suitable for meta-analysis could not be extracted, any available data from the trial was extracted and presented as descriptive data. Main results: MAGNESIUM: Three small trials were included that compared magnesium and placebo.
Overall magnesium was more effective than placebo for pain relief and the need for additional medication was less. There was no significant difference in the number of adverse effects experienced. VITAMIN B6: One small trial of vitamin B6 showed it was more effective at reducing pain than both placebo and a combination of magnesium and vitamin B6.
MAGNESIUM AND VITAMIN B6: Magnesium was shown to be no different in pain outcomes from both vitamin B6 and a combination of vitamin B6 and magnesium by one small trial. The same trial also showed that a combination of magnesium and vitamin B6 was no different from placebo in reducing pain.
VITAMIN B1: One large trial showed vitamin B1 to be more effective than placebo in reducing pain. VITAMIN E: One small trial comparing a combination of vitamin E taken daily and ibuprofen taken during menses versus ibuprofen taken during menses alone showed no difference in pain relief between the two treatments.
OMEGA-3 FATTY ACIDS: One small trial showed fish oil omega-3 fatty acids to be more effective than placebo for pain relief. Reviewer's conclusions: Vitamin B1 is shown to be an effective treatment for dysmenorrhoea taken at mg daily, although this conclusion is tempered slightly by its basis on only one large RCT.
Results suggest that magnesium is a promising treatment for dysmenorrhoea. It is unclear what dose or regime of treatment should be used for magnesium therapy, due to variations in the included trials, therefore no strong recommendation can be made until further evaluation is carried out.
Overall there is insufficient evidence to recommend the use of any of the other herbal and dietary therapies considered in this review for the treatment of primary or secondary dysmenorrhoea.
Abstract Background: Dysmenorrhoea refers to the occurrence of painful menstrual cramps of uterine origin and is a common gynaecological complaint. Publication types Review Systematic Review.
There appears to be some benefit. In studies, participants took to 1, mg of EPO daily. Chasteberry is thought to reduce prolactin production and reduce breast pain. It may also ease some physical symptoms of PMDD.
Check with your doctor for dosage information. To avoid drug interactions, report all medications and supplements. According to a study , taking 40 mg of gingko three times daily reduced PMS symptoms better than a placebo.
This included bloating, fatigue, and insomnia. In some cases, herbal remedies may interact with prescription medications or cause serious side effects. You should talk with your doctor or a qualified natural health practitioner before adding any herbal supplement to your routine.
Many herbs interact with medications or treatment. Yoga is an ancient practice that uses deep breathing, meditation, and specific poses to warm the body and help ease pain and promote relaxation.
According to a study , yoga can improve menstrual pain and overall health. It also helped women become more aware of their physical and emotional distress, which may help them cope better.
If possible, exercise outdoors to enjoy nature and get a powerful punch of mood-boosting vitamin D. During an acupuncture session, thin needles are inserted into specific points on your skin to help relieve pain and reduce stress. According to a systematic review, acupuncture shows promise for treating PMS symptoms.
More study is needed, but risks are low when conducted by a licensed acupuncturist. The best acupuncture points for menstrual symptoms are:. Chronic insomnia can lead to depression and anxiety. It also increases irritability and fatigue.
Over the years, doctors and psychologists have disagreed about whether PMDD is real. In the past few years, understanding of this condition has significantly improved. Call your doctor if PMS symptoms are so severe they prevent you from performing your daily activities.
You may have PMDD. Natural remedies may help, but you may also need a prescription antidepressant to help manage PMDD-related depression, anxiety, and other symptoms. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Health Conditions Discover Plan Connect. Sexual Health. Birth control STIs HIV HSV Activity Relationships. By Annette McDermott — Updated on May 10, Aromatherapy Meditation Warm bath Menstrual products Diet Dietary supplements Herbal supplements Exercise Acupuncture Sleep See your doctor Herbal supplements, quality sleep, and regular exercise are just a few of the natural remedies that can help with PMDD.
Practice aromatherapy. Try meditation. Take a warm bath. Switch up your menstrual products. You should: Eat small, frequent meals to combat bloating and stomach upset.
Eat plenty of fruits and vegetables. Choose complex carbs such as whole grains over processed carbs. Avoid salt and salty snacks. Avoid caffeine. Avoid alcohol. Eat high-protein foods to help increase tryptophan levels. Was this helpful? If needed, add dietary supplements to your routine.
Consider herbal supplements. Participate in yoga or another form of exercise.
Your health Hetbal provider will review Joint Health Supplement medical remexies and perform a physical Herbal remedies for menstrual cramps, including a pelvic Energy boost. During the pelvic exam, your provider remediws for anything unusual with the crampps organs and looks for signs Herbal remedies for menstrual cramps infection. Other imaging tests. A computed tomography CT scan or Magnetic resonance imaging MRI scan provides more detail than an ultrasound and can help your doctor diagnose underlying conditions. CT combines X-ray images taken from many angles to produce cross-sectional images of bones, organs and other soft tissues inside your body. MRI uses radio waves and a powerful magnetic field to produce detailed images of internal structures. Both tests are noninvasive and painless. Kristen Boye is a natural health expert, writer, copywriter, remeddies editor. Kristen lives Herbal remedies for menstrual cramps her crakps and two children on their medicinal menstrusl farm in Western Crammps Carolina. If High-nutrient content selection experience menstrual cramps or other PMS symptoms, you know how annoying, painful, and even disruptive they can be. Menstrual cramps affect most women and menstruating people at some point in their child-bearing years, with more than half of women reporting cramping. REF Very painful or debilitating cramps, alone or with other symptoms, may indicate a medical condition like endometriosis or PCOS.
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