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Natural Remedies for Period Pain Relief

Natural Remedies for Period Pain Relief

, by Aussie Pharma Direct, 10 min reading time

Period. What can we say? It’s a recurrent condition that women face every month. Ever noticed how during this time, the world seems to conspire against you? The sound of someone breathing becomes an unbearable annoyance, a subtle reminder of your limited patience. You might find yourself glaring at innocent bystanders, mentally plotting their demise just because they dared to exist in your vicinity. 

And let’s not forget the cravings.The struggle between resisting temptation and indulging in that extra piece of chocolate becomes a real-life drama, complete with plot twists and emotional turmoil. Even the cramps, triggered by the uterus doing its monthly cleanup, can be as stubborn as they are painful. That’s PMS in a nutshell for you, and we haven’t even covered half of it.

For a lot of us, it's just a passing phase, and soon enough, we'll be back to our usual, unflappable self. But how do we gracefully navigate through these symptoms until they inevitably subside?

Remedies to relieve period pain

Many of us, faced with the intensity of period pain, often turn to period pain medication for that quick, instant relief. It’s understandable; the discomfort, particularly in cases of secondary dysmenorrhea, can be utterly unbearable

But what if we told you that you don't always have to reach for period pain relief medication each time the familiar twinge of pain begins? In fact, there's a whole world of natural remedies that you can go for, offering a holistic approach to managing period pain. From pain relief creams made from natural ingredients to the gentle art of yoga, and even dietary adjustments, these remedies are designed to work with your body, not against it.

1. Pain relief creams

When it comes to natural period pain relief, certain ingredients in pain relief creams are known to contain certain properties that help with period pain management such as: 

  • Menthol - Derived from peppermint, menthol acts as a natural analgesic, meaning it relieves pain. It achieves this by interfering with the pain signals sent to the brain, essentially dulling the perception of pain.
  • Arnica - A vibrant yellow flower, contains active compounds like sesquiterpene lactones, flavonoids, and phenolic acids. These compounds exhibit strong anti-inflammatory effects, helping to reduce the inflammation in the uterine muscles responsible for period cramps.
  • Capsaicin - Found in chili peppers, it works by decreasing a certain natural substance in your body (substance P), sending signals to the brain to distract the mind from the pain. It provides a tingling warmth but the side effect of it includes a burning sensation that may cause discomfort in some people.
  • Rosemary oil - Rosemary oil contains compounds like rosmarinic acid and carnosol, which have potent anti-inflammatory properties.
  • Clary sage - Clary sage oil contains mainly linalool, linalyl acetate, alpha-terpineol, germacrene D, and geranyl. It has antispasmodic properties, meaning it prevents or relieves spasms in the muscles which helps regulate menstrual periods.
  • Marjoram oil - One of the primary benefits of marjoram oil is its ability to relax muscles. During menstruation, the uterine muscles contract, leading to cramps. Marjoram oil, when applied topically together with clary sage and lavender oils, helps these muscles relax. By easing muscle tension, it reduces the intensity of contractions, providing relief from pain and discomfort associated with period cramps.

Speaking of natural solutions tailored for period pain relief, there's a remarkable product that encompasses the therapeutic benefits of various natural ingredients we've discussed. 

Soodox for Women Pain Relief Cream stands out as a comprehensive approach to managing menstrual discomfort. What sets this cream apart is its thoughtful formulation, combining not only the familiar ingredients like Arnica, rosemary, clary sage, and marjoram but also integrating additional natural elements known for their pain-relieving qualities. So, give it a try, if you’re down for an au natural alternative!

Benefits of pain relief creams

Topical application of pain relief creams offers localised relief, directly targeting the area of discomfort. Unlike oral medications, these creams minimise systemic absorption, offering a safer alternative for managing pain. While these topical solutions are designed to be gentle and natural, it’s still possible for individuals to develop allergies to specific ingredients.

2. Heat therapy

Heat therapy is a widely recognised and effective method for relieving period cramps. It operates on the principle of vasodilation, where heat causes blood vessels to expand, improving blood circulation in the targeted area. When applied to the lower abdomen, heat relaxes the uterine muscles, reducing the intensity and frequency of painful period cramps. Additionally, the increased blood flow helps in delivering more oxygen and nutrients to the muscles, further aiding in muscle relaxation and providing relief from cramps. 

There are various methods of applying heat therapy, each offering its unique comfort and convenience:

  • Hot water bottles - They are classic and easy to use; simply fill them with warm (not boiling) water and place them on the lower abdomen.
  • Electric heat pads - They are equipped with adjustable temperature settings, allowing you to control the intensity of the heat according to your comfort level.
  • Wheat bags - Wheat bags are natural and eco-friendly alternatives for heat therapy. These bags are typically made from natural cotton fabric and filled with grains. Your best option? The WheatBags Love Heat Packs. When heated (usually in a microwave), these grains retain and distribute warmth evenly, providing a comforting and therapeutic experience. 
  • Warm baths - Soaking in warm water helps in relaxing the entire body, easing muscle tension, and reducing cramps.

3. Herbal teas and supplements

Remember how our grandmas and mums would fuss over brewing the perfect cup of chamomile, ginger, or raspberry leaf tea, insisting that a warm mug held the secret to soothing those relentless cramps? Well, these teas do work wonders by soothing tense muscles, improving blood circulation, and calming the mind, we’d give them that. They are:

  • Chamomile tea
  • Ginger tea
  • Raspberry leaf tea

In addition to the healing touch of teas, supplements also play a crucial role in managing period symptoms.

  • Magnesium - Magnesium regulates muscle contractions, making it an essential mineral for women experiencing painful period cramps.
  • Omega-3 fatty acids - Commonly found in fish oil supplements, possess anti-inflammatory properties. Incorporating omega-3 supplements or adding more fatty fish like salmon and mackerel to your diet can be beneficial.
  • Calcium - While dairy products are rich in calcium, supplements are available for those with dietary restrictions or preferences. Ensuring you have sufficient calcium can contribute to smoother muscle function, potentially lessening the discomfort of period cramps.
  • Vitamin D - Vitamin D deficiency has been linked to increased period pain. Spending time in sunlight and considering supplements, especially in regions with limited sun exposure, can help maintain optimal vitamin D levels.

Since there is a relationship between calcium and vitamin D with the menstrual cycle, finding a comprehensive solution becomes not just convenient but a necessity as well. This is where you can integrate the Australian NaturalCare Calcium + Vitamin D3 & K2 Supplement in your dietary regime. So, consider it not just a supplement, but a holistic investment in your menstrual health.

4. Diet and nutrition

Anti-inflammatory food:

During your menstrual cycle, your body undergoes a series of complex hormonal changes. These changes can lead to increased inflammation, causing muscles to contract more forcefully, intensifying period pain. This is where the magic of anti-inflammatory foods comes into play.

Include these in your diet during the menstrual cycle:

  • Fatty fish (salmon, mackerel, and sardines)
  • Leafy greens (spinach, kale, and Swiss chard are packed with antioxidants and magnesium)
  • Berries (blueberries, strawberries, and raspberries)
  • Nuts and seeds (almonds, walnuts, and chia seeds)

Foods to avoid:

Certain foods can exacerbate period pain by causing bloating and increasing inflammation. During your menstrual cycle, consider limiting or avoiding:

  • Caffeine - Found in coffee, tea, and sodas, caffeine can lead to increased tension and worsen cramps. Opt for herbal teas or decaffeinated options instead.
  • Sugar - Processed sugars and sugary foods can cause energy spikes followed by crashes, intensifying mood swings and fatigue during menstruation. Choose natural sweeteners like honey or opt for fruits.
  • Salt - High-sodium foods can lead to water retention, causing bloating and discomfort. Reduce intake of processed foods and opt for fresh, whole foods seasoned with herbs and spices.

5. Exercise and yoga

Low-impact exercises:

Engaging in low-impact exercises is like inviting a wave of relief during your menstrual cycle. Activities such as walking or swimming promote gentle movement, enhancing blood circulation without putting undue strain on the body. These exercises not only ease cramps but also release endorphins, your body’s natural painkillers, making you feel more positive and energised even amidst discomfort.

Yoga poses:

Yoga, with its mindful stretches and controlled breathing, offers a sanctuary of relief for menstrual discomfort. Incorporating specific yoga poses into your routine can work wonders:

  • Child’s Pose (Balasana): This soothing posture gently stretches the lower back and relaxes the pelvic muscles, providing relief from cramps and lower back pain. Resting in this pose encourages deep breathing, calming both the body and mind.
  • Cat-Cow Pose (Marjaryasana-Bitilasana): This dynamic flow between arching and rounding the back not only improves spinal flexibility but also massages the reproductive organs. The rhythmic movement eases tension in the pelvic area, offering comfort during menstruation.
  • Supine Twist (Supta Matsyendrasana): Lying on your back and gently twisting your legs to one side in this pose provides a gentle massage to the abdominal organs. It aids in relieving bloating and abdominal discomfort associated with periods, fostering a sense of relaxation.


Every person is unique, and what works wonders for one might be different for another. Explore these natural remedies with an open heart, allowing yourself the space to discover what brings you the most comfort and ease. If your period pain is severe or persistent, don't hesitate to seek the guidance of healthcare professionals.

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