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Home Remedies - 22 Foods to relief Menstrual Cramps - Healthy Organic Lifestyle

Home Remedies – 22 Foods to relief Menstrual Cramps

In the women’s lives, menstruation is a natural part and it is a nightmare of most women. The painful menstrual cramps are the extremely annoying problem. And do you often have menstrual cramps? Do you want to find out what caused menstrual cramps? If you want to know, here is your answer.
Menstrual cramps are caused by a hormone like substance, which is called prostaglandin. And the prostaglandin is the main reason which causes the uterine muscles to contract during menstruation.
Menstrual cramps can cause a throbbing or dull pain in the lower abdomen as well as radiate pain to the back and thighs. Generally, cramps occur on the first or second days of the period. But, some women have cramps before the onset of their cycle. Furthermore, some factors which can increase the chances to have menstrual cramps are genetics, reaching puberty at the early age, unhealthy lifestyle such as smoking, drinking alcohol, etc and heavy bleeding during the period. Therefore, the often choice of most women is taking medicines to reduce or prevent the menstrual cramps.
However, when you use too many medicines, sometimes they not only don’t help you to reduce the pain caused by cramps but also make your situation become worse and worse. Now it’s time to change. When you have to face menstrual cramps, let’s try applying some home remedies that are totally natural and safe to follow.
Foods that relief Menstrual Cramps

Top 22 Natural Home Remedies For Menstrual Cramps And Pain Relief

These are 22 natural home remedies for menstrual cramps which you can do to get rid of them during menstruation.
1. Ginger

Health Benefits of Ginger

Credit: wikimedia

Ginger is one of the most wonderful herbs which can treat a lot of health problems. And, of course, it is an effective remedy to help you reduce menstrual cramps.
Ginger plays an important role in lowering the pain level caused by prostaglandin.
It fights the fatigue associated with the premenstrual syndrome too. Moreover, it makes irregular period regular. So if you want to reduce the cramps, please follow these steps here:

  • Cut a small piece of ginger
  • Put it in a cup of water and then boil it for about 5 minutes
  • After boiling, strain it
  • Add some honey or lemon juice if you want
  • Drink this tea three times a day during the menstrual period

You also add ginger in your meals when you cook or suck the ginger candies on when cramps attack you.
2. Basil
One of the effective home remedies for menstrual cramps is basil. It contains the caffeic acid which includes pain-killing properties or analgesic. That will help you reduce the pain from menstrual cramps. Therefore, in order to reduce the pain, you can consult these instructions here:
This is the first instruction:

  • Put a tablespoon of basil leaves into a cup of boiling water
  • Then tightly cover
  • Let it cool
  • Finally drink this liquid every few hours when you are in menstrual period

This is the second instruction:

  • Take a handful of basil leaves
  • Crush them in order to extract the juice
  • Take two teaspoons of basil juice and mix with a cup of warm water
  • Drink this liquid three times each day during the menstrual period, especially when you get the pain

The third instruction is very easy and simple. You just need to add the fresh basil leaves to your food every day
3. Cinnamon


Credit: Wikimedia

Another home remedy which works very effectively is cinnamon. The anti-clotting, anti-inflammatory, and antispasmodic properties in cinnamon can help you get rid of the pain. Furthermore, it is a great source of iron, manganese, dietary fiber and calcium. So do you want to decrease your cramps? Here is the detailed direction you can follow

  • First stir a quarter teaspoon of cinnamon powder in a cup of hot water
  • Then, let it cool
  • Next, apply lemon juice or honey if you want
  • Finally, drink this liquid three times before your period about one or two days in order to prevent the cramps

Besides, you can also apply cinnamon as this way:

  • Mix a half teaspoon of cinnamon powder with a tablespoon of honey
  • Put the mixture into a glass of warm water
  • Drink this liquid three times during the first day of your period so as to relieve the pain

4. Fennel

Fennel Seeds

NDTV Foods

  • First, add a teaspoon of fennel seeds into a cup of boiling water
  • Second, simmer it on the low heat about 5 minutes
  • Next, remove the heat and then strain it
  • Add a teaspoon of honey and mix everything well
  • Drink this tea twice per day before your menstrual period three days. And you can repeat as needed to decrease the pain

Pay attention: during the hot tea to get the best result
5. Blackstrap Molasses
Blackstrap molasses is one of the natural home remedies for menstrual cramps, too. It is a rich source of iron, magnesium, vitamin B6, manganese, calcium, selenium, and potassium, which can help to soothe the muscles in the uterus and reduce blood clots. Then, you ought to try this in order to get rid of the cramps by carrying out as this detailed instruction. But before you do this remedy, these things should be prepared well

  • Blackstrap molasses
  • Milk

Now let’s carry out

  • Add one or two teaspoons of blackstrap molasses into a cup of warm milk
  • Mix well
  • Drink it when you are having the cramps and you can continue as needed

6. Chamomile Tea

white yellow flower

Photo by Pixabay on Pexels.com

  • Boil a cup of water
  • Put a chamomile tea bag into a cup and then pour the boiling water into cup too
  • Next, cover and allow it to steep from 10 to 15 minutes
  • Squeeze the tea bag out
  • Add some honey or lemon juice if you want
  • Drink two or three cups per day during a week before your menstrual period

7. Parsley

One of the home remedies for menstrual cramps is parsley. Not only it helps to stimulate the menstrual process, relieve the cramps but it also can help regulate irregular cycles. Therefore, why don’t you try parsley to reduce the pain? Now let’s implement the direction here:

  • Boil a cup of water
  • Put a quarter of parsley into a mug
  • Then, pour boiling water into the mug
  • Allow it to steep for about 5 minutes
  • Strain and drink it immediately
  • Drink it twice a day during your period

8. Flaxseed

Flaxseed is used to reduce the cramps too. The essential fatty acids presented in the flaxseed can stabilize the production of progesterone and cure hormonal imbalance. Additionally, it improves uterine function along with treating fertility problem.
When you want to use this to cure the pain which is caused by the menstrual cramps, you need to consume one or two tablespoons of flaxseed every day.
Sometimes, you can add flaxseed to your salad, cereal or yogurt. You also can add flaxseed to the smoothie.

9. Papaya

Therefore, if you are in the menstruation, you should add papaya on your diet. It will help you get rid of the pain which is caused by the cramps.
10. Sesame Seeds
Sesame Seeds

  • Take some sesame seeds
  • Soak them into the water
  • Strain it
  • Drink the liquid twice a day before your menstrual cycle one or two days

Besides, you can eat a handful of sesame seeds at least one or two days before your menstrual cycle in order to get rid of the pain.
11. Coriander SeedsCoriander Seeds
Coriander seeds contain anti-inflammatory and some other useful properties which have the effect on decreasing the pain which is caused by cramps during your menstrual cycle. Plus, it can correct the irregular cycle. Therefore, you ought to follow these steps below to cure the menstrual cramps:

  • Take a handful of coriander seeds meanwhile boil a cup of water
  • Put the coriander seeds to the boiling water and simmer about 5 minutes
  • Strain it
  • Drink this liquid twice every day during the menstrual cycle

Remember: drink this liquid when it is warm to get the best result
12. Food Rich In Calcium

close up of milk against blue background

Photo by Pixabay on Pexels.com

As a result, food rich in calcium is listed as one of the effective home remedies for menstrual cramps. On the average, women should take 800 mg calcium that equates to three cups of milk.
Sometimes, you should take a cup of yogurt which provides you 300 mg calcium. And you eat yogurt twice a day to get the best result
13. Mint Tea

tea in cup

Photo by Pixabay on Pexels.com

  • Boil a cup of water
  • Add some mint leaves into the boiling water
  • Allow it to steep in about 5 minutes
  • Strain it
  • Drink this tea one or two cups per day during your menstrual cycle

However, if you don’t have time to make mint tea, you had better try a mint candy. It may help to give you a relief.
14. Banana

yellow banana fruit

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Banana is not only a popular fruit but also a good remedy which is used to treat many health problems including menstrual cramps. It is a great source of potassium and vitamin B6 which can help you to reduce both cramps and water retention.
Therefore, you should take at least a banana per day so that you can reduce your pain. Besides, you can mix bananas with non-fat yogurt. Sometimes, you ought to slice a banana into small pieces and then eat them with cereal. If you make fruit salad, don’t forget to add some banana slices.
Pay attention: you should take away from banana chips because they include added fat and sugar.
15. Carrot And Avocado Salad
Avacado and Carrot salad

And before eating, you should prepare these things:

  • A big avocado
  • Four medium carrots
  • Dash of balsamic vinegar
  • Sunflower seeds
  • Salt and pepper

Let’s do this remedy:

  • First, peel the avocado and cut it into dices
  • Second, peel the carrots and grate them
  • Mix the carrots and avocado in a medium bowl
  • Then, sprinkle with pepper, salt, sunflower seeds and balsamic vinegar
  • Finally, cover it and then put in the refrigerator at least 20 minutes
  • Eat this salad once a day during menstruation

16. Broccoli Salad With Apple And Cranberries
Broccoli Salad With Apple And Cranberries

  • Four cups of the fresh broccoli florets
  • A half cup of dried cranberries
  • A half cup of sunflower seeds
  • Three apples
  • A quarter cup of red onion
  • A cup of plain yogurt
  • Two teaspoons of mustard
  • A quarter cup of honey

Here is the detailed recipe:

  • Firstly, chop the apples and onion
  • Then, put broccoli florets, chopped apples, dried cranberries, chopped onion and sunflower seeds to a bowl
  • Next, mix the plain yogurt, mustard and honey in a small bowl
  • After that, pour the mixture of honey, yogurt, mustard to the first bowl
  • Toss the salad
  • Put it in the refrigerator in order to make it cool before eating.
  • You had better eat this nutritious salad once a day during menstruation

17. Arugula, Avocado, Tomato Salad
Arugula, Avocado, Tomato Salad
Avocado is a great source of vitamin E. According to some studies, vitamin E helps to alleviate primary dysmenorrhea. Or in other words, vitamin E can limit the amount of the blood you lost as well as reduce the menstrual pain. So trying this salad is a good way to reduce the cramps. Before you make this salad, let’s prepare these ingredients:

  • Three cups of young arugula leaves
  • Two cups of cherry tomatoes
  • A quarter cup of sun-dried tomatoes
  • Two tablespoons of olive oil
  • A tablespoon of balsamic vinegar
  • Two small avocados

Here is the detailed instruction:

  • First rinse the arugula leaves and cherry tomatoes. Meanwhile, chop the sun-dried tomatoes, cut cherry tomatoes into two halves
  • Then, put all the ingredients except avocados into a large bowl
  • Place a lid into the bowl
  • Toss well
  • Cut the avocados into small slices
  • Put the salad on the place and put avocado slices on top.
  • Eat this salad once a day during menstruation

18. Cucumber Honeydew Smoothie

Honeydew melon and cucumber smoothie

Credit: marthastewart.com

  • One and a half cup of chopped cucumber
  • One and a half cup of chopped honeydew melon
  • A cup of plain yogurt
  • A tablespoon of fresh and chopped mint leaves
  • Fresh lemon juice
  • Crushed ice
  • Lemon wedges and fresh mint leaves (for garnish)

Here is the recipe you can follow:

  • Mix all the ingredients together, except lemon wedges and fresh mint leaves
  • Blend them until it becomes smooth
  • After that, pour the mixture into the glass
  • Garnish with fresh mint leaves and lemon wedges
  • Drink this smoothie once daily during menstrual period

19. Pineapple And Banana Smoothie

sea beach holiday vacation

Photo by Stokpic on Pexels.com

Because of providing a lot of vitamin B6 and potassium, this smoothie can help you fight cramps. Now let’s prepare these things to make the delicious and nutritious smoothie

  • A cup of chopped and ripe banana
  • A cup of chopped pineapple
  • A cup of pineapple juice
  • A cup of crushed ice

Here is the detailed direction:

  • Put all the ingredients into the blender
  • Blend them until they become smooth
  • Pour the mixture to a glass
  • Drink this smoothie once a day during your menstrual period

20. Cucumber Smoothie With Probiotics
This smoothie is a great source of magnesium and calcium which can fight the menstrual cramps. So in order to make this smoothie, you had better prepare these things well

  • Three and a half cups of unpeeled and chopped cucumber
  • A cup of plain yogurt
  • Fresh lemon juice
  • Pinch of salt
  • Pinch of black pepper
  • Crushed ice
  • Lemon wedges (for garnish)

Now let’s implement the smoothie:

  • Put the cucumber, yogurt, lemon juice, salt and pepper to the blender
  • Blend them until they are smooth
  • Place ice into a glass and then pour the mixture into the glass
  • Garnish with lemon wedges if you want
  • Drink this smoothie once a day during menstrual period

21. Spinach Soup

bowl soup cream soup

Photo by Pixabay on Pexels.com

Spinach is one of the effective home remedies for menstrual cramps. It will provide you with vitamin E, magnesium and vitamin B6 which can fight menstrual cramps. That’s why it will give you a relief after you take spinach. And if you can eat fresh spinach, why don’t you use it to make soup? Here are what you need to prepare:

  • 10 oz fresh spinach
  • 2 tablespoons of olive oil
  • 1 yellow chopped onion
  • 2 cups of water
  • 2 cups of milk
  • 3 tablespoons of flour
  • Dash of ground white pepper
  • Dash of ground nutmeg
  • Salt

Here is the specific recipe

  • After washing and draining spinach, coarsely chop
  • Heat olive oil meanwhile sautés onion in a big saucepan till it is golden brown
  • Add spinach and water and then boil them till the spinach is tender
  • Put cold milk and flour in a small bowl and then whisk them together
  • Next pour the mixture to the saucepan and whisk
  • Continue boiling and after that simmer in a few minutes
  • Season with pepper, salt, and nutmeg
  • Remove the heat
  • Pour the soup into a bowl and enjoy it
  • Take this soup once a day during menstrual cycle

22. Barley Soup With Carrots And Parsley

leek and potato soup with bread

Photo by Kaboompics .com on Pexels.com

  • Two-third cup of water
  • One-third cup of pearled barley
  • Two tablespoons of olive oil
  • A half cup of yellow, chopped onion
  • A cup of carrot
  • Two cups of vegetable stock
  • One and two-thirds cup of plain yogurt
  • Two-thirds cup of fresh and minced parsley
  • Salt and pepper

Now let’s cook this soup

  • Boil water in a soup pot
  • Add barley into the pot and simmer in about 20 to 30 minutes in low heat
  • When water has evaporated, remove the heat and put at one side
  • Take another pot, put olive oil and onion inside, cook over medium about 4 – 5 minutes till it is soft
  • Add carrots and stock
  • Keep cooking and then simmer about 20 minutes
  • Add cooked barley and simmer in a few minutes
  • Remove the heat
  • Stir the soup with yogurt and eat immediately in order to get rid of the cramps

Not only applying home remedies for menstrual cramps, you should do these things if you want to reduce the pain caused by cramps

  • Stay away from stress, panicking and nervousness
  • Sleep enough maybe 8 hours per day
  • Eat more fish in order to get omega-3 fatty acids which can help you reduce the pain during the menstrual cycle
  • Eat more food which contains iron
  • Change your tampons once in every 6 hours
  • Use warm water to wash yourself twice or thrice a day during the menstrual period

Furthermore, you also should not do these things:

  • Drink alcohol, caffeine as well as eat chocolates, and junk food
  • Smoke on these days
  • Eat more salt or sugar
  • Work too hard
  • Take the painkillers when there is nothing on your stomach.


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