Close to 600 million U.S. working hours are lost every year due to dysmenorrhea—period pain1-2-3. That is shocking, right? But perhaps even more shocking is how we evaluate health conditions in this way, measuring their impact in lost productivity rather than in personal well-being.
John Guillebaud, a reproductive health professor at University College London, highlighted that period cramps can be as painful as a heart attack4. The shocking aspect of this is that many women are still encouraged to stop whining, pop a pill, go swimming, go on a date, and—above all—just go to work.
So this article, in which I will discuss some herbs that can alleviate period pain, is not written with the intention of keeping you going with the million things that “society” expects us to do when all you actually need is rest. I wrote this because I know there are solutions out there to eliminate period pain. However, not every solution is a quick fix. Sometimes it takes time for your pain to ease away. Also, there are conditions that we do not (yet?) know how to fully resolve, like endometriosis, for example.
So instead of continuing to suffer and having a few sleepless nights each month, why not resort to a natural painkiller? Synthetic painkillers, or taking the contraceptive pill, can be very effective against the pain. However, these pills aren’t the best for our liver. And guess what? An unhealthy liver can make period issues worse. So, here we go: 3 natural painkillers effective at alleviating period pain.
Cinnamon
Research continues to show that cinnamon is effective in relieving menstrual pain. The great thing is that you can use it in different ways—find a strategy that works for you! Aromatherapy, cinnamon tea, and powdered cinnamon are all options6.
One study gave participants 1000 mg of cinnamon three times daily during the first three days of menstruation, over two cycles. Another group received a placebo. While both groups experienced pain relief, the cinnamon group saw a significantly greater reduction in pain intensity5.
Another approach involves using Ceylon cinnamon powder in a progressive dosing method:
Start 14 days before your period with 1 gram per day, increasing by 1 gram daily.
Stop on day 2 of your period, with your highest dose being 16 grams.
Next cycle: Start only 2 days before your period, taking 12 grams per day, stopping on day 2.
I personally tested this method with half the dose (since I’m very sensitive), and it worked for me! As it is a bit challenging to swallow powder just like that (yes, I tried), you can put it in a smoothie or in your food.
Oregano
In Peru, oregano is commonly used for period pain, as well as urinary and vaginal infections—and it works! A strong cup of oregano tea is not only surprisingly delicious but also provides noticeable pain relief within about 30 minutes.
While no clinical studies confirm this yet7, oregano’s known medicinal properties make its effectiveness unsurprising.
Anti-inflammatory: Oregano contains carvacrol and thymol, compounds that reduce inflammation. Since menstrual pain is often caused by excess prostaglandins (inflammatory compounds that trigger uterine contractions), reducing inflammation can ease cramps.
Muscle relaxant: Oregano helps relax smooth muscles, including the uterus.
Emmenagogue: Oregano can stimulate menstrual flow, supporting a balanced cycle.
Ginger
Ginger also works due to its anti-inflammatory properties, and next to this, it is also analgesic and antispasmodic. It thus lowers pain signals, reduces inflammation, and eases uterine contractions8-9.
Besides this, ginger can generate heat, and heat can also be a great pain relief when we have our period. In case you feel bloated or have some digestive upsets during your menses, ginger can help relieve those too. It also supports your liver, which, according to Traditional Chinese Medicine, also affects our female cycle.
You can use ginger topically on your lower belly or add it to your tea, juices, and meals. A high-quality ginger is spicy, so you’ll need to test how much you can handle and how the effects are for you. Over time, you’ll find your personal dose.
Why These Three?
There are many more herbs that can help with menstrual pain. I chose these because I’ve personally tested them and found them effective.
Other commonly used herbs include:
Garlic – Anti-inflammatory
Fennel – Anti-inflammatory, antispasmodic
Chamomile – Anti-inflammatory, antispasmodic
Fenugreek – Anti-inflammatory, antispasmodic
Peppermint – Analgesic, muscle relaxant
Calendula – Known as a “woman’s ally” in herbalism, calendula supports everything from breastfeeding challenges to menstrual cramps to urinary and vaginal infections. (It deserves its own post!)
Dietary Strategies
Menstrual pains can also be addressed by simple changes in your diet, like reducing the intake of inflammatory foods. By changing your everyday diet, you take away the need for meds or herbs to address menstrual pains. If this approach resonates more with you, then feel free to reach out to book a session. I’d love to help you!