Menopause Cramp: 10 Natural Remedies

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Menopause Cramp: 10 Natural Remedies

Perimenopause, that indefinite period of time before your menstrual cycle ceases to occur for a full 12 consecutive months, can present some unique physical and emotional challenges.

One surprise many women face is increasing cramps. You may think that the most difficult days of your monthly cycle are behind you and then – surprise – they get even worse!

You may initially decide to white-knuckle it and just try to ride it out. Or you might head online to discover menopause cramp natural remedies that can ease your discomfort. If the latter describes you, this is definitely the article you want to read!

What are the Causes of Cramps During Menopause?

Menopause Cramp: 10 Natural Remedies

Menopause cramp symptoms can intensify over what you experienced during your reproductive cycles in earlier years.

This is due to fluctuating, often erratic hormone levels as your body shuts down its reproductive function and redirects that energy elsewhere.

Natural Ways to Ease Cramps During Menopause


Research study participants took 30mg of fennel four times daily for the three days before their cycle started. The majority experienced significant relief of menstrual pain.”

These 10 menopause cramp natural remedies may provide you with the cramp relief you’ve been seeking.

1. Drink more water.

Drinking more water can help your body rid itself of excess fluid building that causes bloating. Bloating can make cramp pain worse.

When you increase your intake of plain, natural water, with a squeeze of fresh lemon juice if you can, this reduces dehydration (a chronic condition for many adults) and rehydrates your body. A reduction in cramping is a happy side effect.

2. Take fennel extract.

Remember the prostaglandins we talked about in the intro here? Fennel is like a secret weapon against prostaglandins, which are the primary triggers for period cramping.

Research study participants took 30mg of fennel four times daily for the three days before their cycle started. The majority experienced significant relief of menstrual pain.

3. Drink chamomile tea.

Chamomile tea has natural agents that inhibit prostaglandins, which in turn can reduce cramping frequency and intensity.

4. Add more ginger to your diet.

The BMC Journal of Complementary and Alternative Medicine reported that ginger is just as effective as over-the-counter NSAID medications for easing menstrual pain and cramping.

Research participants took 250mg of ginger four times daily during the first three days of their cycle. No side effects were reported.

5. Sprinkle some cinnamon.

In another innovative research study, women took 420mg of cinnamon three times daily during the first three days of their cycle. Participants reported less menstrual pain and bleeding overall.

“taking 50,000IU of Vitamin D for eight weeks was able to significantly reduce cramping severity for research study participants.”

6. Take curcumin.

The Journal of Complementary Therapeutic Medicine reported that research participants who took curcumin both before and after (but not during) their cycle experienced less cramping and pain.

7. Boost your Vitamin D intake.

The Vitamin D Council reported that taking 50,000IU of Vitamin D for eight weeks was able to significantly reduce cramping severity for research study participants.

8. Increase your calcium.

Calcium citrate is a form of calcium that is associated with reductions in menstrual pain, including cramping.

9. Add magnesium supplements.

Magnesium and magnesium with Vitamin B6 supplements were able to achieve reduction in period pain and cramping in research study participants.

10. Apply some heat.

Heat is a time-honored way to ease cramping, whether you prefer a warm bath, a heating pad or some other form.

When to See a Doctor?

“it is always wise to consult with your doctor so you can identify the cause of your cramping and receive appropriate medical care and treatment.”

Menopause Cramp: 10 Natural Remedies

In this article you have learned about 10 menopause cramp natural remedies known to be effective for easing discomfort during perimenopause.

However, if these remedies do not result in the relief you are seeking, this doesn’t mean you should just give up. Continued cramping may be your body’s way of trying to signal that something else is wrong.

In this case, it is always wise to consult with your doctor so you can identify the cause of your cramping and receive appropriate medical care and treatment.

It is important to remember that perimenopause looks and feels different for every woman. How your body responds to the hormonal fluctuations that signal the onset of perimenopause will be a combination of genetics, lifestyle choices, overall health, environmental factors and more.

Trying natural remedies to ease the temporary discomfort of menopause cramp symptoms can help you find the best way to ease your specific symptoms as needed.

Sources & References:

https://www.healthline.com/health/menopause/perimenopause-ovary-pain

https://www.onhealth.com/content/1/menstrual_period_cramps

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3611645/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2784024/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518208/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443385/

https://www.ncbi.nlm.nih.gov/pubmed/26051565

https://www.vitamindcouncil.org/rct-discovers-vitamin-d-may-alleviate-painful-menstrual-cramps/

http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000052

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

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