More than 80% of menstruating people report having pain during their periods. For 10% of them, this pain is intense, bordering on unbearable.
While conventional medicine is often effective, there are also powerful natural levers to soothe your body. Let's review 9 tested solutions to help you.
💡 The Essentials in 30 seconds:
To soothe painful periods naturally, the winning combination relies on diet (Vitamin D intake and cutting out sugar), heat, and electrostimulation (TENS). On the plant side, Raspberry bush and Cramp bark are the references in herbal medicine. Finally, make sure to use ergonomic period protection that does not create additional pressure on the cervix.
Article Summary
To begin with, what are the causes of menstrual pain?
Menstrual pain (dysmenorrhea) is a known inconvenience, but it's important to distinguish between two types:
- Primary dysmenorrhea: This is the most common. It is not a symptom of another gynecological disorder. Widespread among young people, it often diminishes with age or after pregnancy. It can be aggravated by stress, tobacco, alcohol, or a retroverted uterus.
- Secondary dysmenorrhea: This is a symptom of another disorder, such as endometriosis, a fibroid, or an ovarian cyst.
Note: Our advice does not replace medical advice, especially in cases of secondary dysmenorrhea.
1. Diet plays a key role
What we eat directly influences our pain.
The Sugar trap
During our periods, we crave sugar. But beware: sugar increases insulin levels, which leads to the production of pro-inflammatory prostaglandins. Result: the more sugar you eat, the more pain you have. You should also limit coffee and red meat.
The ally: Vitamin D
Favor foods rich in vitamin D, known to reduce cramps:
- Fatty fish (salmon, mackerel, herring, trout, tuna).
- Cereals.
- Eggs.
- Button mushrooms.
⚠️ The case of Soy: Although rich in vitamin D, soy milk contains phytoestrogens that could worsen symptoms in some people. Use caution.
2. Good hydration limits pain
Drinking enough prevents bloating which aggravates pain (however, avoid carbonated drinks).
The heat of teas and infusions is beneficial because it increases blood flow and relaxes muscles. Certain plants have specific properties. We have actually created L'Infusion Luneale, a synergy of 5 organic wild plants from Auvergne specially dosed to fight pain.
3. Essential oils (DIY)
Essential oils are extremely concentrated and effective. If you like making your own blends, here are two recipes to apply in a circular massage on your lower abdomen:
4. Acupressure: 3 magic points
Originating from traditional Chinese medicine, this technique stimulates specific energy points. Here are the 3 most effective points:
A. The SANYINJIAO point
- Where? 4 fingers above the medial malleolus (inner ankle), at the intersection of the Spleen, Liver, and Kidney meridians.
- How? Press for 1 to 2 minutes then massage in a circular motion.
- For whom? Particularly effective for irregular periods.
B. The TAICHONG point
- Where? On the top of the foot, 2 fingers from the base of the big toe, between the bones (Liver meridian).
- How? Press continuously, massage, or tap.
- For whom? Recommended for heavy periods and irregular periods.
C. The LOWER DAN TIAN point
- Where? 3 fingers below the navel (energy center).
- How? Press gradually and release suddenly, or massage circularly.
- For whom? For intense pain.
5. Gemmotherapy (Buds)
This unconventional medicine uses macerates of young shoots. Two plants are the stars:
- Raspberry bush: Cycle regulator. (To be taken outside of your period).
- Cramp bark (Viorne): Powerful antispasmodic.
⚠️ Precautions: Cramp bark is forbidden for people allergic to aspirin. Always be guided by a professional.
6. Movement and stretching
Even if the sofa is calling you, getting some oxygen (walking, cycling, swimming) reduces pain by activating circulation. Without forcing it!
Yoga is also excellent for stretching the pelvis and the spine. Here are some key poses:
Also note that the choice of your period protection plays a role: a cup that is too rigid or equipped with a stem can accentuate the feeling of pelvic heaviness. Opt for an ergonomic shape like La Cup Luneale to release tension on the pelvic floor.
7. Heat
It is the best-known solution, but essential. Hot water bottle, hot shower, or bath: heat relaxes the muscles and accelerates blood flow to the painful area, offering almost immediate relief.
8. Osteopathy
We don't think about it enough, but an osteopath can act on period pain, especially if it's linked to bone blockages in the lesser pelvis. This is definitely an avenue to explore if your pain has intensified after childbirth or a fall.
9. Electrostimulation (TENS)
Transcutaneous Electrical Nerve Stimulation (TENS) involves sending a weak current via electrodes to "scramble" the pain message sent to the brain and stimulate the production of endorphins (pain-relieving hormones).
There are small and discreet devices:
- Specific for periods (e.g., Livia).
- Multifunctional (e.g., BlueTens, a French brand), to also treat muscle pain or aid sports recovery.
Reminder: If despite these natural solutions, your pain remains very intense, ask your doctor for an endometriosis screening. It is not "normal" to suffer agonizing pain during your period.
