How to Help Period Cramps Fast: 5 Holistic Ways

Period cramps, medically known as dysmenorrhea, can be a monthly ordeal for many women, turning a natural process into a painful experience. The throbbing in the lower abdomen, the relentless ache in the lower back, and the overall discomfort of a painful period can disrupt daily life. While over-the-counter pain relievers like ibuprofen are commonly used, they may not always be the preferred choice due to potential side effects.

Fortunately, there are holistic approaches that provide a solution for how to avoid severe period pain throughout your menstrual cycle. Here are five natural methods to help alleviate period cramps effectively.

1. Apply Heat Therapy

Heat therapy is a tried-and-true remedy for menstrual cramps. It provides soothing relief by increasing blood flow and relaxing tight uterine muscles. The heat also helps dilate blood vessels, improving circulation and reducing the intensity of cramps. Studies have even found that heat can be just as effective as ibuprofen in relieving menstrual pain without the potential side effects of medication [1].

• Heating Pads and Patches: Using an electric heating pad or menstrual heating patch can deliver consistent warmth to the abdomen, helping to ease muscle tension. Some patches, like Rael’s disposable heating patch, are designed for on-the-go use, making it easy to find relief while at work or running errands.
• Topical Products: Pain relief roll-ons offer targeted relief by delivering soothing ingredients directly to the source of menstrual cramp pain, providing a convenient and mess-free application.
• Warm Baths: A warm bath not only provides heat to relax muscles but also offers a calming effect on the nervous system. Adding Epsom salts or essential oils like lavender or chamomile can enhance relaxation and further reduce cramping.

Applying heat for at least 15–20 minutes at a time can yield significant relief, and using it in combination with other natural remedies can enhance its effectiveness. For added comfort, try wearing cozy clothing or layering blankets while using a heating pad to retain warmth for an extended period.

2. Engage in Gentle Exercise

Although moving while in pain may seem counterintuitive, gentle exercise can be incredibly beneficial for relieving period cramps. Physical activity helps increase circulation, which can reduce the buildup of inflammatory compounds responsible for severe pain. Additionally, exercise releases endorphins—the body's natural painkillers—which counteract cramping discomfort [2].

• Yoga: Some studies even show that Yoga is even more effective than aerobic exercise in relieving PMS symptoms [3]. Practicing yoga, especially poses that focus on stretching and deep breathing, can ease tension in the lower back and abdomen. Poses like Child’s Pose, Cat-Cow Stretch, and Reclining Twist are particularly effective for relaxing pelvic muscles and reducing cramping.
• Walking: Even a short, 15-20-minute walk can promote better circulation and have anti-inflammatory benefits [4]. Walking outdoors can also boost mood, which can be beneficial if menstrual cramping is accompanied by mood swings or fatigue.
• Light Stretching: Simple stretches that target the lower back and hip flexors can release tension in areas commonly affected by menstrual pain. Gentle hip circles, seated forward bends, or standing side stretches can improve flexibility and provide relief from tightness.

Incorporating gentle movement into your routine, even for just a few minutes a day, can make a noticeable difference in how your body feels during your period. If intense exercise feels overwhelming, try slow, mindful movements combined with deep breathing to maximize relaxation and pain relief.

3. Stay Hydrated

Dehydration can make menstrual cramps worse by causing muscles—including those in the uterus—to contract more painfully. Drinking plenty of water throughout your cycle helps reduce bloating and keeps your body balanced [5]. If you struggle with drinking plain water, try adding coconut water or electrolyte-infused drinks to stay hydrated without unnecessary sugars.

Certain herbal teas have been used for centuries to relieve period pain and promote relaxation. Ginger tea has natural anti-inflammatory properties that can help reduce inflammation and relax the uterine muscles, easing discomfort [6]. Chamomile tea works as a mild muscle relaxant, helping to calm both painful menstrual cramps and stress-related tension. Other great options include peppermint tea (which helps soothe bloating and digestion) and raspberry leaf tea, known for its ability to tone the uterus and ease painful periods. Sip on a warm cup throughout the day for gentle, natural cramp relief.

4. Practice Stress Reduction Techniques

Stress can exacerbate period cramps by increasing muscle tension and amplifying pain perception. When the body is stressed, it releases cortisol, which can trigger inflammation and worsen menstrual symptoms [7]. Incorporating stress reduction techniques into your daily routine can help keep dysmenorrhea under control.

• Meditation: Practicing mindfulness meditation can help shift focus away from pain and promote relaxation. Even five minutes of deep breathing or guided meditation can reduce stress and create a sense of calm.
• Deep Breathing Exercises: Slow, controlled breathing activates the parasympathetic nervous system, which counteracts the body's stress response. Techniques like diaphragmatic breathing or alternate nostril breathing can help soothe the nervous system and ease tension in the body.
• Adequate Sleep: Lack of sleep can make the body more sensitive to pain, so prioritizing rest is essential during your period. Establishing a relaxing bedtime routine, reducing screen time before bed, and keeping a consistent sleep schedule can all improve sleep quality and help manage menstrual discomfort.

Making time for self-care and relaxation during your period can improve both physical and emotional well-being, making it easier to manage cramps naturally.

5. Maintain a Balanced Diet

What you eat during your menstrual cycle can directly impact the severity of your cramps. Certain foods help fight inflammation and support muscle relaxation, while others can exacerbate bloating and discomfort. A well-balanced diet rich in vitamins, minerals, and healthy fats can reduce period pain and promote overall well-being. The best foods that help with period cramps include:

• Omega-3 Fatty Acids: Found in foods like salmon, walnuts, and chia seeds, omega-3s have powerful anti-inflammatory properties. Research suggests that omega-3s can reduce the production of prostaglandins, the compounds responsible for causing uterine contractions and cramps [8].
• Magnesium-Rich Foods: Magnesium plays a key role in muscle relaxation and can help ease painful cramps [9]. Leafy greens, nuts, seeds, and dark chocolate are excellent sources of magnesium that can be easily incorporated into your diet.
• Iron-Rich Foods: Since menstruation leads to blood loss, replenishing iron levels is essential to prevent fatigue and weakness. Foods like lentils, red meat, spinach, and fortified cereals can help maintain energy levels and support overall health during your period.

Limiting processed foods, caffeine, and alcohol can also help minimize bloating and discomfort. Staying well-hydrated by drinking plenty of water and herbal teas can further alleviate bloating and support digestion.

Supplements to Support Menstrual Health

When menstrual cramps hit, the right supplements can make all the difference. By targeting inflammation, hormone imbalances, and bloating, certain natural remedies can help you feel more like yourself—without relying solely on pain relievers.

PMS Cramp & Bloat Relief

Sometimes, menstrual cramping and bloating go hand in hand, making an already uncomfortable period even worse. That’s where a PMS supplement comes in. Rael’s PMS Cramp & Bloat Relief supplement blends turmeric, ginger, and black pepper—a powerful trio known for their anti-inflammatory and digestion-supporting properties.

• Turmeric helps ease pain by reducing prostaglandins, the hormone-like compounds that trigger uterine contractions [10].
• Ginger has been shown to work similarly to non-steroidal anti-inflammatory drugs like ibuprofen, offering natural relief without the side effects [11].
• Black pepper enhances absorption, making sure your body fully benefits from these ingredients [12]. When taken consistently, this supplement can help reduce common symptoms of premenstrual syndrome, support digestion, and ease period cramps.

Hormone Balance Supplement

Severe cramps, mood swings, bloating—so many period symptoms stem from hormonal fluctuations. A hormone balance supplement can help stabilize estrogen and progesterone levels, leading to a more predictable and less painful cycle. Ingredients like Inositol, Folic Acid, and Vitamin D are often used to support hormone health, helping to reduce PMS symptoms and regulate mood.

Rael’s Hormone Balance Supplement works to support the body’s natural cycles, making each month feel more manageable. When combined with other herbal supplements, it can provide well-rounded support for a smoother, less stressful period.

When to Consult a Healthcare Professional

While these natural remedies can be highly effective to help avoid period cramps, severe menstrual pain may indicate underlying health conditions. If your cramps are debilitating, persist longer than usual, or worsen over time, it’s important to seek medical advice.

Conditions like endometriosis, fibroids, or pelvic inflammatory disease (PID) can cause intense period pain and may require medical treatment. Additionally, if over-the-counter pain medications and holistic approaches no longer provide relief, or if you experience symptoms like heavy menstrual bleeding, nausea, or extreme fatigue, consulting a healthcare provider is crucial. Always listen to your body and advocate for your health when necessary.

Embracing a Holistic Approach to Menstrual Health

Finding relief from severe menstrual cramps doesn’t have to rely solely on medication. By incorporating heat therapy, gentle exercise, a nutritious diet, stress management techniques, and herbal supplements, you can take a proactive and holistic approach to managing severe period pain.

Every person’s body is unique, so experimenting with different remedies and paying attention to what works best for you is key. Rael’s period pain relief collection ensures you feel your best throughout your cycle. With the right combination of natural solutions and period products, you can make your menstrual cycle a more comfortable and manageable experience.

 

Sources:

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2. Harvard Health Publishing. “Exercising to Relax.” Harvard Health, Harvard Health Publishing, 7 July 2020, www.health.harvard.edu/staying-healthy/exercising-to-relax. Accessed on February 25, 2025
3. Vaghela, Nirav, et al. “To compare the effects of aerobic exercise and yoga on Premenstrual syndrome.” Journal of education and health promotion vol. 8 199. 24 Oct. 2019, doi:10.4103/jehp.jehp_50_19. Accessed on February 25, 2025
4. Sandoiu, Ana. “Just 20 Minutes of Exercise Enough to Reduce Inflammation, Study Finds.” Www.medicalnewstoday.com, 16 Jan. 2017, www.medicalnewstoday.com/articles/315255. Accessed on February 25, 2025
5. Medicine, Northwestern. “How to Beat the Bloat.” Northwestern Medicine, www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat. Accessed on February 25, 2025
6. Reiff, Rachel. “Health Benefits of Ginger.” WebMD, 31 Aug. 2024, www.webmd.com/diet/ss/slideshow-health-benefits-ginger. Accessed on February 25, 2025
7. Cleveland Clinic. “Cortisol: What It Is, Function, Symptoms & Levels.” Cleveland Clinic, 12 Oct. 2021, my.clevelandclinic.org/health/articles/22187-cortisol. Accessed on February 25, 2025
8. Rahbar, Nahid, et al. “Effect of Omega-3 Fatty Acids on Intensity of Primary Dysmenorrhea.” International Journal of Gynecology & Obstetrics, vol. 117, no. 1, 17 Jan. 2012, pp. 45–47, https://doi.org/10.1016/j.ijgo.2011.11.019. Accessed on February 25, 2025
9. Raman, Ryan. “What Does Magnesium Do for Your Body?” Healthline, Healthline Media, 14 July 2023, www.healthline.com/nutrition/what-does-magnesium-do#muscle-function. Accessed on February 25, 2025
10. Clutterbuck, Abigail L et al. “Curcumin reduces prostaglandin E2, matrix metalloproteinase-3 and proteoglycan release in the secretome of interleukin 1β-treated articular cartilage.” F1000Research vol. 2 147. 4 Jul. 2013, doi:10.12688/f1000research.2-147.v2. Accessed on February 25, 2025
11. Rayati, Farshid et al. “Comparison of anti-inflammatory and analgesic effects of Ginger powder and Ibuprofen in postsurgical pain model: A randomized, double-blind, case-control clinical trial.” Dental Research Journal vol. 14,1 (2017): 1-7. doi:10.4103/1735-3327.201135. Accessed on February 25, 2025
12. WebMD. “Black Pepper: Health Benefits, Nutrition, and Uses.” 12 Sept. 2024, www.webmd.com/diet/health-benefits-black-pepper. Accessed on February 25, 2025