None of us are really comfortable on our period. Whether it’s the discomfort of pain, bloating or just a heavy flow on our minds, wondering if we had an oopsie on our way in to the office.
Here are a couple of natural options to help you manage the discomfort of menstruation.
1. Ginger
Ginger is known for its pain-relieving qualities, so it’s the perfect herb to incorporate into meals if you suffer from menstrual cramps. The phenolic compounds like gingerole, zingerone and chogaol, contain an anti-inflammatory and analgesic effect, which will also help with bloating.
According to a study of over 600 women found that consuming 750–2000 mg of ginger powder in the first 3–4 days of their menstruation reduced period pain.
Another study of 168 female students took 200 mg of ginger every 6 hours. They found that doing so was as effective at reducing menstrual pain as taking Novafen, which is a combination of ibuprofen, acetaminophen, and caffeine.
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Ginger is also known to balance hormones and has anti-emetic properties, which helps ease nausea and vomiting and provide relief for indigestion, often experienced during PMS.
Best way to consume: Steeped Ginger teas are ideal for PMS relief. You can also apply Ginger essential oils topically to promote blood flow and ease pain by warming sensitive areas.
2. Fennel
Fennel contains anethol, estragol and camphor, which are substances with antispasmodic, anti-inflammatory and analgesic action. These all help to relieve pain and discomfort often experienced during menstruation.
Fennel, when consumed as a tea, also contains digestive properties that can help relieve nausea or vomiting.
3. Green tea
Green tea is soothing and helps to provide you with energy, so if you’re like me and suffer from fatigue on your cycle, green tea can give you the energy boost you may need. Made with the Camellia sinensis plant containing phenolic compounds, particularly epigallocatechin, which has anti-inflammatory, antispasmodic and antioxidant properties that help to reduce menstrual cramps.
In addition, green tea has an antiproliferative effect that may also help to relieve cramping that may be related to endometriosis.
4. Rose petals
Unexpectedly, rose petals promotes emotional regulation and mental balance. With antioxidants and anti-inflammatory, studies have found rose petals to be effective at reducing PMS pain and easing bloating.
Best way to consume: Take in tea form; drink daily throughout the month, and increase consumption to 3-5 cups daily during menstruation for best results.
5. Lavender
Lavender is known to relax the body and mind by stimulating the parasympathetic nervous system. It can reduce PMS-related depression and be therapeutic as it alleviates emotional imbalance.
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You can use lavender in tea, use as an oil on your skin or add a few drops onto your pillowcase or simply keep a lavender plant near your bed to be used as aromatherapy.
6. Peppermint
Peppermint, with menthol that has the ability to relax muscles, helps to ease muscle tension in the uterus and thus reduces PMS-related cramps.
7. Cinnamon
Cinnamon can aid in improving blood circulation and thus help to regulate blood flow. It is also known to reduce inflammation, helping to decrease bloating and may even reduce menstrual pain.
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