If you have painful, ultra-heavy, or irregular periods, you’ve probably already tried every over-the-counter painkiller on the market. Some may provide temporary relief, but nothing really gets at those stabbing uterine contractions or the constant dull ache.
It’s even worse when you wait days or weeks for a late period, as your soreness, bloating, and irritability escalate. Or horribly embarrassing, when you wear your new white pants out dancing and — surprise! — your cycle kicks in early.
You may be at your wits’ end when it comes to managing cramps, unpredictable cycles, and more. Here are some remedies that could help as much as, or more than, over-the-counter medications.
1. Get a Birth Control Prescription
Hormonal contraceptives, particularly combination pills — those containing estrogen and progestin — can make your periods shorter, lighter, and more regular. Technically, the monthly bleeding you experience while on combination pills isn’t a period at all.
The hormones contained in the pill cause you to stop ovulating and prevent the lining of your uterus from thickening, thereby suppressing normal menstruation. During your placebo week, you’ll likely experience spotting or period-like bleeding known as “withdrawal bleeding.” You may have some control over when this happens and may even be able to delay or skip a period.
Other hormonal birth control methods like progestin-only pills, the patch, NuvaRing, hormonal IUDs, the birth control shot can also lighten or stop bleeding. With telehealth advances, you can even access birth control online from the comfort of your own home.
Some of these methods may, however, cause irregular spotting that can be just as frustrating as having your period. Bodies respond very differently to each one of these methods. It may take some experimentation to find the best hormonal birth control method to control your periods.
2. Tweak Your Nutrition and Exercise Routine
The standard western diet — high in red meat, sugar, fat, and processed foods — can significantly increase your risk of painful periods. This is believed to be because these foods cause inflammation in the body. Adopting an anti-inflammatory diet, on the other hand, has been shown to reduce the risk of painful periods.
An anti-inflammatory diet consists mainly of fruits, vegetables, seafood, nuts, and other whole, unprocessed foods. A key component of decreasing inflammation — and therefore period pain — is getting enough omega-3 fatty acids. Omega-3s are mainly found in fish, such as salmon and tuna, and in certain nuts and seeds.
Aerobic exercise can also help reduce period pain in a number of different ways. Exercise releases beta-endorphins — natural hormones in the body that help boost mood and reduce pain. It may also reduce inflammatory prostaglandins, which are hormone-like lipid compounds in the uterus that could play a role in causing cramps.
Exercise also increases blood flow and causes you to sweat, decreasing water retention, aka bloating. While any type of movement can help with period pain, some people find that specific yoga poses, in particular, provide a lot of relief from cramps. Practicing yoga consistently may also reduce levels of the hormones that cause irregular periods.
3. Try Herbal Remedies
Many herbs are said to relieve period cramps. They may be used topically, such as in the form of essential oils massaged into the skin. Or they may be taken orally, in teas, tinctures, or other ingestible forms.
One of the most popular remedies for menstrual pain is ginger, grated and boiled into a tea. There are a great number of recipes online, some of which incorporate other beneficial ingredients. As a bonus, ginger is known to help with nausea and vomiting, if you experience those symptoms.
Turmeric may also work to reduce period pain. This is because, like some of the dietary choices outlined above, it can help to reduce inflammation. Turmeric can be ingested in water or in an herbal tea mixture (it’s not a very flavorful choice by itself). You can also work turmeric into your cooking choices — it’s a very common ingredient in many delicious Indian recipes.
Finally, cinnamon is a highly effective remedy for period pain for a number of reasons. It reduces pain, can control nausea and vomiting, and actually reduces the volume of menstrual blood. It may also have antispasmodic effects, meaning it can directly reduce cramping. Keep in mind, if you’re on anticoagulants or have clotting issues, cinnamon may be dangerous for you — it’s a natural blood thinner.
4. Use Heat and Electrical Stimulation
Heat is one of the most effective treatments for period pain — even more effective than some painkillers. Heat works to relieve cramps in two ways. First, it relaxes the muscles in the uterus that cause painful contractions. Second, it increases blood flow, which may provide pain relief by circulating more nutrients throughout the body.
There are many ways you can use heat to treat period pain either at home or on the go. An electric heating pad or old-fashioned hot water bottle can provide relief on the couch or in bed. While out and about, try a disposable adhesive heat patch that sticks to your back or abdomen underneath your clothes.
A hot bath can be especially soothing for painful period cramps. It can get a little messy, but it’s perfectly safe and — despite some popular myths — won’t affect your flow. If the idea still skeeves you out, try a hot shower with the showerhead pointed at your lower back.
Similar to heat, a TENS (transcutaneous electrical nerve stimulation) machine can provide relief by relaxing the muscles that cause cramps. TENS machines work by delivering a very mild electric current to the nerves, via sticky pads on the skin. They cause a tingling sensation, like ants on the skin, as they stimulate the muscles. You can get a battery-powered TENS machine for as little as $20-30 online, and they’re small, portable, and safe.
Don’t Suffer In Silence
Body shame and period taboos used to keep many people from getting help with their period pain. But in this day and age, it’s understood that menstruation is a normal and healthy part of having a uterus.
If you’re experiencing especially heavy bleeding, irregular periods, or bad cramping, don’t be embarrassed. Know that it’s normal. And don’t wait to get help: it’s now easier than ever to get the right treatment.
