Menstrual Cramps 101: Understanding, Preventing, and Relieving Period Pain
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Time to read 4 min
Hello, beautiful souls, and welcome to Peace Love Hormones. Today, we’re diving into a topic that, unfortunately, most of us know too well: menstrual cramps. We’ll cover why they happen, ways to prevent them, and the best strategies for instant relief. Think of this guide as your wise older aunt spilling the secrets of how to embrace that time of the month with a little more grace and a lot less pain. Let’s get into it!
If you would prefer to listen, here is my podcast episode all about alleviating menstrual cramps and discomfort.
Understanding Menstrual Cramps: Primary vs. Secondary Dysmenorrhea
First, let’s clear up an important distinction: primary dysmenorrhea and secondary dysmenorrhea .
Primary dysmenorrhea is what we consider typical period pain. It usually kicks in the first day or two of your cycle, felt in the pelvic area or lower back. Thankfully, this type of cramping often improves with herbal support, like our herbal tincture Crampy.
Secondary dysmenorrhea, on the other hand, is severe pain with a stabbing, burning, or throbbing quality that often doesn’t respond to pain relievers, natural or not. This type can be tied to underlying conditions like endometriosis, adenomyosis, or even pelvic floor disorders. Women dealing with this may also experience nausea, vomiting, or fainting—and understandably, it often interferes with work and school. Seeing a trusted specialist is advised here.
Crampy for Healthy, Cramp-Free Periods
Crampy contains herbs that have been used for thousands of years for their medicinal actions, especially as they pertain to women's health. It helps to relieve period cramps and discomfort rapidly.
- Bioavailable
- Easily absorbable
- Clinically dosed
- Potent and effective
Simply dilute 2 mL of Crampy into water or another liquid of your choice when you are experiencing discomfort. Up to 3 doses may be taken daily, for a total of 6 mL.
Why Period Pain Happens: Prostaglandins
So, what exactly causes menstrual cramps? A little hormone-like compound called prostaglandins. As the luteal phase of your cycle winds down, prostaglandin levels rise to signal your uterus to contract and shed its lining. High levels of these chemicals can increase cramping, inflammation, and discomfort, especially if your body’s inflammatory response is heightened.
Tips to Prevent Period Pain and Cramping
Want to keep cramps at bay? Here’s where you start:
Go Dairy-Free
A1 casein protein, found in most dairy, can be pro-inflammatory for many people. Reducing or removing dairy from your diet can decrease histamine production and inflammation, leading to happier hormones and fewer cramps.Magnesium Complex Daily
Magnesium is a powerhouse mineral for the nervous system, heart, and muscles—including your uterine muscles. It relaxes smooth muscle tissue and can reduce prostaglandin production, making it a helpful tool for both prevention and instant relief.Zinc
This trace mineral (30 mg daily, ideally in forms like picolinate or bisglycinate) can also help to lower prostaglandin levels, further reducing cramps and inflammation.Herbal Support
Herbal allies like dong quai, chaste tree, ginger, and bupleurum are fantastic for maintaining hormone balance and preventing PMS symptoms, including cramps. These herbs are all found in my Soothe tincture, specially formulated for exactly these types of symptoms.
Immediate Relief for Cramps: In-the-Moment Comfort
Despite best efforts, sometimes cramps show up anyway. Here are my top recommendations for fast relief:
Magnesium Complex
This mineral works for both prevention and immediate relief, so it’s a great option to keep on hand.Heating Pad or Warm Compress
Warmth helps relax your uterine muscles and can ease cramping within minutes.Ginger Poultice
Fresh ginger is anti-inflammatory and can help alleviate pain. Place a warm ginger poultice on your lower abdomen to ease discomfort.Epsom Salt Bath
Rich in magnesium, an Epsom salt soak is perfect for relaxation and cramp relief.Red Light Therapy
Red light has been shown to reduce inflammation, helping with both PMS and cramps.Pelvic Massage
A gentle abdominal or pelvic massage can work wonders for increasing blood flow and alleviating cramps.Cramp-Specific Herbs
When cramps strike, herbs like cramp bark, Chinese peony root, and lemon balm are your best friends. They help relax muscles, reduce inflammation, and support overall hormone health. These herbs make up my proprietary blend, Crampy, a soothing herbal tincture you can find here.
Symptoms are our body's way of telling us that something is going on underneath the surface and needs natural, holistic support.
A Final Note
I know firsthand how painful cramps can be—and how often women are brushed off when they seek help. I’m here to remind you that your pain is real, and it deserves compassion and effective solutions. Menstrual cramps don’t have to be a part of your life that you merely “put up with.” With a little support from diet, minerals, and herbal medicine, you can feel better and, hopefully, even look forward to a more peaceful cycle.
In today’s discussion, we covered the difference between primary and secondary dysmenorrhea, the role of prostaglandins in causing cramps, and actionable tips for both prevention and relief. I hope these insights serve you well, and if they do, please share this post with the women in your life who may need it. Let’s spread the love and the knowledge—together, we can uplift each other toward healthier, happier cycles.
Until next time, stay wise, powerful, and compassionate. Peace, love, and hormones!
Meet The Founder!
I struggled with my health for many years and was told by countless doctors that they didn’t know what was wrong with me. Like most women, I was overmedicated, undereducated, and struggling with "mystery" symptoms. I started Peace Love Hormones to inspire and support other women on their health journey, naturally, with the root of medicine—herbal medicine.
References:
Harel, Z. (2006). Dysmenorrhea in adolescents and young adults: A review in the context of menstrual pain. Journal of Pediatric and Adolescent Gynecology, 19(6), 363-371. https://doi.org/10.1016/j.jpag.2006.09.001
Hussain, A., Anwar, F., & Sherazi, S. T. H. (2021). Medicinal plants for treatment of gynecological disorders: A review. Journal of Pharmacy & Bioallied Sciences, 13(5), 365-374. https://doi.org/10.4103/jpbs.jpbs_138_21
Lee, M. S., et al. (2019). Photobiomodulation therapy for chronic pain in adults: An overview. Journal of Alternative and Complementary Medicine, 25(1), 8-16. https://doi.org/10.1089/acm.2018.0355
Ogueh, O., Ugboma, H. A., & Ugboma, E. W. (2017). Zinc as a complementary therapy for dysmenorrhea in women. Current Women’s Health Reviews, 13(4), 265-274. https://doi.org/10.2174/1573404813666170706101245
Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of Women’s Health, 7(9), 1157-1165. https://doi.org/10.1089/jwh.1998.7.1157
Woo, C. C., et al. (2018). Anti-inflammatory and analgesic effects of herbal medicine for the treatment of primary dysmenorrhea: A review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 4526351. https://doi.org/10.1155/2018/4526351
