Home remedies for menstrual cramps mainly consist of teas with analgesic, anti-inflammatory, antispasmodic and soothing teas. Some examples include ginger tea, chamomile tea and oregano tea, which are teas that contain substances that help relieve uterine contractions and decrease pain associated with period cramps.
Other ways to relieve menstrual cramps are to apply a warm water compress on the abdomen and to avoid consuming sweet and salty snacks or caffeine, as these tend to increase cramping.
Teas for menstrual cramps can be used to relieve mild cramping, however very intense and frequent cramping should be assessed by a doctor. The doctor can determine whether there is another underlying cause causing discomfort and start appropriate treatment as necessary.
Natural remedies
Some natural remedies remedies for cramps that you can use at home include:
1. Chamomile tea
Chamomile tea contains analgesic and anti-inflammatory properties that help to relieve menstrual cramps.
Chamomile is rich in apigenin, a substance that acts on brain receptors and causes a relaxing and soothing effect. It helps to reduce insomnia and improve sleep quality, which may contribute to menstrual problems.
Ingredients
- 1 teaspoon of fresh or dried chamomile flowers
- 1 cup of boiling water
How to prepare
Add the flowers to the hot water and allow to soak for 5 to 10 minutes. Then strain, allow to cool and drink. You can drink this tea 2 to 3 times per day. Learn more about the benefits that chamomile tea can offer.
2. Ginger tea
Ginger tea is rich in phenolic compounds like gingerole, zingerone and chogaol, which contain an anti-inflammatory and analgesic effect. It can be used to relieve pain associated with menstrual cramps.
This tea also has anti-emetic properties, which can relieve nausea and vomiting associated with menstruation.
Ingredients
- 1 cm of ginger root, chopped or grated
- 1 liter (about 4 cups) of water
How to prepare
Add the ginger and water to a pot and boil for 5 to 10 minuets. Then allow to cool, strain and drink up to 3 cups per day.
Another option is to substitute the ginger root with 1 teaspoon of powdered ginger. Be sure to dissolve it completely in the hot water. Learn more about the benefits of ginger and how to prepare it.
Ginger tea should be avoided by those who use anticoagulants, like warfarin or aspirin, as it can increase the risk for bleeding and hemorrhage.
3. Lavender tea
Lavender tea contains analgesic, relaxing and soothing properties that can help to relieve pain and discomfort from period cramps.
Ingredients
- 30 g of lavender leaves
- 1 liter (about 4 cups) of water
How to prepare
Boil the water in a pot, then add the lavender leaves and remove from heat. Cover the pot and allow to cool. Then strain and drink up to 3 times per day, ideally after each meal.
Lavender tea should not be consumed by patients with a history of gastric ulcers.
Another option is to use lavender for aromatherapy. Add 3 or 4 drops of lavender essential oil to a diffuser or on your pillow case and bed sheets.
4. Peppermint tea
Peppermint tea is rich in substances like menthol and menthone, which have antispasmodic, anti-inflammatory, analgesic and soothing properties that help to relieve menstrual cramps.
You can also use peppermint essential oil and massage it into th temples to help relieve muscle tension and migraines.
Ingredients
- 2 teaspoons of fresh peppermint leaves
- 150 mL (about 5 oz) of water
How to prepare
Boil the water in a pot, then remove from heat and add the peppermint leaves. Then cover the pot and allow the leaves to soak for a few minutes. Once it has cooled, strain the tea and drink. You can drink 1 cup of this tea 2 to 4 times per day.
Peppermint is not recommended for use during breastfeeding or by patients with a history of stomach inflammation, GERD, gallstones or severe liver disease. See the other health benefits of peppermint tea and how to prepare it.
5. Oregano tea
Oregano is an aromatic herb that contains anti-inflammatory properties. This tea can help to relieve pain and discomfort from cramps.
Oregano leaves are also beneficial for regulating the menstrual cycle.
Ingredients
- 1 tablespoon of dried oregano leaves
- 1 cup of water
How to prepare
Boil the water in a pot, then remove from heat and add the oregano leaves. Allow to soak for about 10 minutes, then strain. You can drink it once it is cool.
6. Fennel tea
Fennel tea contains anethol, estragol and camphor, which are substances with antispasmodic, anti-inflammatory and analgesic action. They help to relieve pain and discomfort related to menstrual cramps.
This tea also contains digestive properties that can help relieve nausea or vomiting.
Ingredients
- 1 tablespoon of fennel seeds
- 1 cup of boiling water
How to prepare
Add the fennel seeds to the cup of boiling water. Cover and allow to cool for 10 to 15 minutes. Then strain and drink up to 2 to 3 cups per day, 20 minutes before meals. Another way to prepare this tea is to use a premade fennel tea bag.
Fennel tea should not be used by breastfeeding or pregnant women. Read more about what fennel is good for and how it can be consumed.
7. Green tea
Green tea made with the Camellia sinensis plant contains phenolic compounds, particularly epigallocatechin. This substance has anti-inflammatory, antispasmodic and antioxidant properties that help to reduce menstrual cramps.
In addition, this tea has an antiproliferative effect that may help to relieve cramping related to endometriosis.
Green tea can be used in tea, infusions or as a natural extract. It should be used as directed by a doctor, as it can be harmful to the liver.
Ingredients
- 1 teaspoon of green tea leaves, or 1 green tea bag
- 1 cup of boiling water
How to prepare
Add the leaves or teabag to the cup of boiling water and allow to soak for 10 minutes. Then strain (or remove the teabag), allow to cool and drink. This tea can be consumed 3 to 4 times per day, or as directed by your doctor.
Green tea should not be used by adolescents or breastfeeding women, not by patients with a history of insomnia, hyperthyroidism, gastritis or hypertension. Because it contains caffeine, you should avoid drinking this tea at the end of the day, or making this tea with high doses of green tea leaves.
8. Mango leaf tea
Mango leaf tea contains antispasmodic properties, making it a great option to manage cramps.
Ingredients
- 20 g of mango leaves
- 1 liter (about 4 cups) of hot water
How to prepare
Place the leaves and water in a pot and allow to boil for 5 minutes. Then cover and allow to cool, strain and drink. You can add 1 teaspoon of honey to your cup to sweeten this tea.
To relieve cramps, this tea should be consumed 4 times per day. You should take it 2 days before your period starts, and on the first day of your period.
9. Chasteberry tea
Chasteberry tea prepared with the Vitex agnus-castus plant, is rich in flavonoids, essential oils, iridoids and glycosides. These contain an antispasmodic action and also help to balance female hormones, which can also help to manage cramping.
In addition, this plant can also help to regulate very short or very long menstrual cycles, and can be beneficial for polycystic ovarian syndrome.
Ingredients
- 1 teaspoon of chasteberry flowers
- 300 mL of water
How to prepare
Add the flowers and water to a pot and boil for 3 to 4 minutes. Cover and allow to soak for 10 minutes. Strain and drink up to 2 cups per day for a maximum of 3 months.
Chasteberry tea should not be used by children under 18 years old, or by breastfeeding or pregnant women. Women who take birth control, hormone replacement therapy or sex hormones should also not drink this tea.
Be mindful when measuring the chasteberry flowers, as high doses can lead to intestinal problems.
10. Basil tea
Basil tea is rich in essential oils, like geraniol, eugenol and linalol oil. It also has saponins and flavonoids, that contain antispasmodic properties and are a great option for treating menstrual cramps.
Ingredients
- 10 fresh or dried basil leaves
- 1 cup of water
How to prepare
Boil the water, then remove from heat and add the basil leaves. Cover and allow to soak for 5 to 10 minutes. Strain and drink up to 3 times per day.
Basil tea should not be consumed by pregnant or breastfeeding women, nor by patients with low blood pressure.
11. Wormwood tea
Another great home remedy for menstruation is wormwood tea. It contains antispasmodic action that decreases pain and abdominal discomfort caused by gas or cramps.
Ingredients
- 1 tablespoon of wormwood (artemisia) leaves
- 1 cup of boiling water
How to prepare
Add the leaves to the boiling water and allow to soak for 5 minutes. Then cover, wait for it to cool, and drink 2 to 3 cups per day. To boost the effect of this tea, place a hot water bottle on the abdomen and lie on your side.
Wormwood tea should not be consumed by pregnant women, as it can stimulate uterine contractions that may lead to miscarriage. This tea should also be avoided by breastfeeding women.
12. Marigold tea
Marigold tea with fennel and nutmeg helps to regulate the menstrual cycle and reduce cramping that occurs during menstruation. It has antispasmodic, analgesic, anti-inflammatory and soothing properties.
Ingredients
- 1 small handful of marigold flowers
- 1 teaspoon of nutmeg
- 1 teaspoon of fennel
- 1 cup of water
How to prepare
Place all ingredients in a pot and boil for 10 minutes. Then remove from heat cover the pot and wait to cool. Then sweeten as desired, strain and drink up to twice a day.
Be sure to check out other natural ways you can obtain period cramp relief at home.