Period prob¬≠lems often only last for a few days. Nev¬≠er¬≠the¬≠less, they can be quite chal¬≠leng¬≠ing and can put a small damper on your daily plans. Because if you feel nau¬≠seous, your head hurts and you period cramps, your moti¬≠va¬≠tion tends to be at rock bot¬≠tom. And that every month all over again! Most men¬≠stru¬≠at¬≠ing peo¬≠ple know this from their own expe¬≠ri¬≠ence way too well. But it doesn‚Äôt have to be that way. There is another way! For¬≠tu¬≠nately, there are effec¬≠tive home reme¬≠dies that can alle¬≠vi¬≠ate the symp¬≠toms dur¬≠ing your period in a nat¬≠ural way. I have tried many things over the years. Here I will share my per¬≠sonal seven favorite tips for period pain. Alone or in com¬≠bi¬≠na¬≠tion, they help me to cope bet¬≠ter with more painful days and to find my inner well-being dur¬≠ing my period.

1. Not drink­ing coffee

Some¬≠times it can be help¬≠ful to give up your beloved cof¬≠fee before and dur¬≠ing your period. You should also avoid green or black tea and mate for a few days. Because caf¬≠feine can increase men¬≠strual prob¬≠lems. The best thing to do is to run a lit¬≠tle self-test the next time you have your period and see if caf¬≠feine absti¬≠nence dur¬≠ing your period has a pos¬≠i¬≠tive effect on your symp¬≠toms. For me per¬≠son¬≠ally, it helps!

How about drink­ing some hot tea instead?

Even though it is impor¬≠tant to drink enough dur¬≠ing your period, it is bet¬≠ter to have other bev¬≠er¬≠ages on your period menu. Hot teas can have a relax¬≠ing effect. Herbal teas or lemon water are good for the time of your men¬≠stru¬≠a¬≠tion. Gin¬≠ger or chamomile tea, for exam¬≠ple, help to relax the stom¬≠ach, and teas made from med¬≠i¬≠c¬≠i¬≠nal plants are pain-reliev¬≠ing and ease cramps. Tea made from cinque¬≠foil, yarrow or sting¬≠ing net¬≠tle ‚Äď often in this com¬≠bi¬≠na¬≠tion of three ‚Äď is rec¬≠om¬≠mended for men¬≠strual prob¬≠lems. Yarrow tea, for exam¬≠ple, is said to inhibit the pro¬≠duc¬≠tion of prostaglandins (the hor¬≠mone that trig¬≠gers cramps in the uterus).

2. Rest and time at home

It‚Äôs okay if we sim¬≠ply say no and don‚Äôt sched¬≠ule any appoint¬≠ments or dates when we are on our period (if pos¬≠si¬≠ble of course). Meet¬≠ings may also be can¬≠celled if we feel uncom¬≠fort¬≠able ‚Äď as we might do for other com¬≠plaints as well. So, just step back for a lit¬≠tle and give your body some rest. Maybe take a nap in the after¬≠noon. While stress stim¬≠u¬≠lates period pain, relax¬≠ation can relieve them. All I some¬≠times need to min¬≠i¬≠mize my men¬≠strual cramps (or not get any in the first place!) is a lit¬≠tle more rest and time for myself than usual. So how about a lit¬≠tle relax¬≠ing hol¬≠i¬≠day alone at home dur¬≠ing your next period? 

If I take the time to relax‚Ķ

For exam¬≠ple, on the first day of my period, I absolutely love lying in bed with a pod¬≠cast in my ear and a hot water bot¬≠tle on my stom¬≠ach. If I gift myself with this time off, I have almost no period prob¬≠lems any¬≠more. Dur¬≠ing my period, less is often more for me per¬≠son¬≠ally. You won¬≠der how you can com¬≠bine this with your job? We have an idea: a period-friendly cor¬≠po¬≠rate cul¬≠ture! But some¬≠times it helps to start with smaller steps first: Com¬≠mu¬≠ni¬≠cate openly how you feel today and try to inte¬≠grate at least the other tips for period pain into your every¬≠day work life.

Tips for period pain, period cramps, menstrual pain, home remedies for period pain, advice for menstrual cramps, Vulvani
Tips for period pain, period cramps, menstrual pain, home remedies for period pain, advice for menstrual cramps, Vulvani

3. Heat

Heat, no mat¬≠ter in which form, sim¬≠ply helps me per¬≠son¬≠ally dur¬≠ing my period. The warmth relaxes the mus¬≠cles (for exam¬≠ple in the uterus) and cramps are relieved. In addi¬≠tion, heat pro¬≠motes blood cir¬≠cu¬≠la¬≠tion. As a result, the com¬≠plaints slowly sub¬≠side. We can warm our body with a tea from the inside and with a hot water bot¬≠tle from the out¬≠side. Or maybe blow-dry your stom¬≠ach for some warmth when noth¬≠ing else is at hand? Warm socks also help to keep the body warm. A relax¬≠ing bath, a trip to the sauna or a warm shower can also have a calm¬≠ing effect.

4. Light move¬≠ments + yoga

If you expe¬≠ri¬≠ence only mild men¬≠strual pain, a lit¬≠tle exer¬≠cise may be a good idea for you. Even if you would rather stay in bed, you should con¬≠sider whether that a gen¬≠tle exer¬≠cise might be an option for you. Exer¬≠cise stim¬≠u¬≠lates the blood cir¬≠cu¬≠la¬≠tion in the body, and there¬≠fore also in the womb. The uterus can relax more and the pain sub¬≠sides. Exer¬≠cise also releases our hap¬≠pi¬≠ness hor¬≠mones ‚Äď which are always nice! I like to do a lit¬≠tle yoga dur¬≠ing my period. But going for a walk or a lit¬≠tle bike ride can also have an anti-cramp¬≠ing effect and help me per¬≠son¬≠ally. Easy phys¬≠i¬≠cal activ¬≠i¬≠ties are enough. If you don‚Äôt feel like exer¬≠cis¬≠ing at all dur¬≠ing your period, reg¬≠u¬≠lar train¬≠ing dur¬≠ing the rest of your cycle can also have a pos¬≠i¬≠tive effect on men¬≠strual prob¬≠lems and pre¬≠vent them.

5. Relax­ation through mind­ful breathing

Take a deep breath, please. Or a cou¬≠ple of them. Mind¬≠ful breath¬≠ing helps us to relax the body and mind. Often just five min¬≠utes are enough to con¬≠sciously con¬≠cen¬≠trate on our breath¬≠ing and notice the first slight pain relief. It is espe¬≠cially help¬≠ful if you chan¬≠nel your breath¬≠ing specif¬≠i¬≠cally to where you expe¬≠ri¬≠enc¬≠ing pain. Sit upright, close your eyes and place your hands on the hurt¬≠ing part of your body. Breathe slowly and mind¬≠fully into the pain. As you do so, the abdomen will nat¬≠u¬≠rally move for¬≠ward, then hold your breath for a few sec¬≠onds. Finally let out your breathe com¬≠pletely but slowly and relax your abdomen again. Repeat the exer¬≠cise until you feel relief. The more often you do breath¬≠ing exer¬≠cises, the bet¬≠ter your body responds to your breath¬≠ing and can relax faster. How¬≠ever, a lit¬≠tle patience and prac¬≠tice are required at the beginning.

Tips for period pain, breathing exercise for period pain, yoga helps period cramps, menstrual pain, home remedies for period pain, advice for menstrual cramps, mindful breathing, Vulvani

Per­fectly com­bin­ing my tips for period pain

Other relax¬≠ation or breath¬≠ing exer¬≠cises are also worth it. When prac¬≠tic¬≠ing yoga I can per¬≠fectly com¬≠bine light move¬≠ments (tip 4) and mind¬≠ful breath¬≠ing (tip 5) to help with man¬≠ag¬≠ing my period pain.

6. Sus¬≠tain¬≠able period products

Sus¬≠tain¬≠able men¬≠strual prod¬≠ucts can also help you to expe¬≠ri¬≠ence less men¬≠strual pain. A good start is to use organic period prod¬≠ucts. This way your body comes into con¬≠tact with far fewer harm¬≠ful sub¬≠stances than with reg¬≠u¬≠lar prod¬≠ucts. Unlike tam¬≠pons, men¬≠strual cups do not irri¬≠tate the vagi¬≠nal flora. If there is a ‚Äėblood con¬≠ges¬≠tion‚Äô in the vagina, this can lead to addi¬≠tional cramps. To coun¬≠ter¬≠act this, (cot¬≠ton) pads or period under¬≠wear can be help¬≠ful. Since I have been able to avoid con¬≠ven¬≠tional tam¬≠pons and bleed freely for the most part, I expe¬≠ri¬≠ence sig¬≠nif¬≠i¬≠cantly less pain dur¬≠ing my periods.

Is there a cor¬≠re¬≠la¬≠tion between men¬≠strual prod¬≠ucts and period pain?

How about ask¬≠ing men¬≠stru¬≠at¬≠ing peoe¬≠ple in your life which period prod¬≠ucts they are most fre¬≠quently using and see if you can find a con¬≠nec¬≠tion between the inten¬≠sity of the period pain and the prod¬≠ucts used. And then tell me about the results ‚Äď I am super curious!

7. Laven¬≠der oil

Laven¬≠der is known for its calm¬≠ing and sleep-induc¬≠ing effects. The scent of the med¬≠i¬≠c¬≠i¬≠nal plant can also have a pos¬≠i¬≠tive effect on (pri¬≠mary) period pains. For exam¬≠ple, I like to apply laven¬≠der oil on my face in the evening before going to bed. It would also be great to put the oil in a dif¬≠fuser or to put a few drops on your pil¬≠low. Laven¬≠der oil works espe¬≠cially well in com¬≠bi¬≠na¬≠tion with deep and mind¬≠ful breath¬≠ing. A lov¬≠ing mas¬≠sage of your stom¬≠ach with the oil can also relieve ten¬≠sion and ease men¬≠strual pain. Sim¬≠ply stroke slowly with both hands in a clock¬≠wise direc¬≠tion over the stom¬≠ach. Apply gen¬≠tle pres¬≠sure to your belly.

What are your per­sonal favorite tips for period pain?

How about you you? What helps you? Tell us about your best home reme¬≠dies and tips for period pain! What food options help you with men¬≠strual cramps? What works best for you? Are there any prod¬≠ucts that you do not want to miss dur¬≠ing your period? Feel free to mes¬≠sage us. We look for¬≠ward to hear¬≠ing your (secret) tips for a pain-free period. Let‚Äôs start a con¬≠ver¬≠sa¬≠tion, because we can all ben¬≠e¬≠fit from the expe¬≠ri¬≠ences of oth¬≠ers and shar¬≠ing our knowledge.

Note: In case of severe men¬≠strual prob¬≠lems that inter¬≠fere with your daily life, a med¬≠ical exam¬≠i¬≠na¬≠tion is impor¬≠tant! Our last tip for period pain for you is the fol¬≠low¬≠ing: It is bet¬≠ter to rather have med¬≠ical exam¬≠i¬≠na¬≠tion too often than too lit¬≠tle! Severe men¬≠strual pain can also be caused by dis¬≠eases such as endometrio¬≠sis.

Britta Wiebe, CEO, female founder, weibliche Gr√ľnderin, Vulvani
Co-Founder Vul­vani | | Web­site | + posts

Britta Wiebe is the co-founder of Vul­vani. She loves research­ing, writ­ing and design­ing new arti­cles or inno­v­a­tive edu­ca­tional con­cepts about men­stru­a­tion all day long. When she is not trav­el­ling the world, she enjoys spend­ing time with her loved ones in the beau­ti­ful city of Ham­burg in Germany.