11 Natural Ways to Ease Menstrual Pain

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1. NOURISHING FOODS

   • protein, fruit, vegetables, leafy greens, bone broth

2. MINIMAL IRRITATING FOODS

   • fried foods, caffeine, alcohol, carbonated beverages

3. HYDRATION

4. GENTLE MOVEMENT

5. SLEEP

6. WARM EPSOM SALT BATH

7. HOT WATER BOTTLE OR HEATING PAD

8. ESSENTIAL OILS

   • rose, lavender, rosemary, thyme, peppermint, ginger, fennel

9. GREEN TEA

10. TURMERIC

11. SUPPLEMENTS

    • magnesium, zinc, B1

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Ways to Ease Menstrual Pain

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References

Menstrual Cramp Home Remedies to Manage Pain. Healthline. Retrieved from: https://www.healthline.com/health/womens-health/menstrual-cramp-remedies

Lee, M. S., Lee, H. W., Khalil, M., Lim, H. S., & Lim, H. J. (2018). Aromatherapy for Managing Pain in Primary Dysmenorrhea: A Systematic Review of Randomized Placebo-Controlled Trials. Journal of clinical medicine, 7(11), 434. https://doi.org/10.3390/jcm7110434

Marjoribanks, J., Ayeleke, R. O., Farquhar, C., & Proctor, M. (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. The Cochrane database of systematic reviews, 2015(7), CD001751. https://doi.org/10.1002/14651858.CD001751.pub3

Period Pain. NHS. Retrieved from https://www.nhs.uk/conditions/period-pain/

Armour, M., Ee, C. C., Naidoo, D., Ayati, Z., Chalmers, K. J., Steel, K. A., de Manincor, M. J., & Delshad, E. (2019). Exercise for dysmenorrhoea. The Cochrane database of systematic reviews, 9(9), CD004142. https://doi.org/10.1002/14651858.CD004142.pub4

Jo, J., & Lee, S. H. (2018). Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Scientific reports, 8(1), 16252. https://doi.org/10.1038/s41598-018-34303-z

Eby G. A. (2007). Zinc treatment prevents dysmenorrhea. Medical hypotheses, 69(2), 297–301. https://doi.org/10.1016/j.mehy.2006.12.009

Proctor, M. L., & Murphy, P. A. (2001). Herbal and dietary therapies for primary and secondary dysmenorrhoea. The Cochrane database of systematic reviews, (3), CD002124. https://doi.org/10.1002/14651858.CD002124

Bajalan, Z., Alimoradi, Z., & Moafi, F. (2019). Nutrition as a Potential Factor of Primary Dysmenorrhea: A Systematic Review of Observational Studies. Gynecologic and obstetric investigation, 84(3), 209–224. https://doi.org/10.1159/000495408

Zhang, X., Zhang, R., Chen, D., Huang, R., Tian, Y., Zhang, P., Zhang, J., & Shanghai Birth Cohort (2019). Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study. BMJ open, 9(4), e026643. https://doi.org/10.1136/bmjopen-2018-026643