Dysmenorrhea affects at least half of all fertile women. Disturbingly, it often results in absenteeism from work and alters the social lives of the women affected by it. Focus on 3 natural remedies to prevent or relieve period pain.
Relieve menstrual cramps with aromatherapy
The benefits of essential oils can be of great help in treating dysmenorrhea.
In a 2012 study1, 48 people with dysmenorrhea massaged their lower abdomen with a cream enriched with essential oils of lavender (lavandula officinalis), clary sage (salvia sclarea), and marjoram (origanum marjorana). ) 3%, or use a cream containing synthetic fragrance (placebo group). This treatment continued from the end of their period until the beginning of the next period. The results showed that pain intensity decreased in both groups, but only the essential oil treatment group was able to reduce pain duration, from 2.4 days to 1.8 days. These effects are due to the 4 analgesic components present in the essential oils used: Linalyl Acetate, Linalool, Eucalyptol and Beta-Caryophyllene. Similar results were found in a 2006 study that mixed lavender (lavandula officinalis), clary sage (salvia sclarea), and rose (rosa centifolia) diluted in 5 teaspoons of vegetable almond oil. Finally, a 2013 study showed that a blend of cinnamon, clove, rose, and lavender essential oils diluted with almond vegetable oil not only relieved menstrual pain and its duration, but also reduced heavy bleeding.
Combat Dysmenorrhea with Herbal Remedies
Natural Solutions for Painful Times
The healing power of plants no longer needs to be proven, their rich and powerful properties make it possible to treat many ailments, and dysmenorrhea is no exception.
Ginger Prevents Dysmenorrhea
In a study conducted in 2012, the efficacy of ginger (zingiber officinale) was rated 1 for dysmenorrhea. The plant is known to fight several inflammatory diseases 2. 120 schoolgirls with moderate to severe dysmenorrhea were given either 500 mg ginger powder or a placebo 3 times a day. Treat 2 days before the start of your menstrual period and the next 3 days or only the first 3 days of your menstrual period. The results showed that the pain intensity of the female students who took ginger could be reduced more significantly compared to the female students in the control group. However, only the group that followed the ginger treatment for 5 days was able to reduce the duration of pain. Ginger is consumed as an infusion, tincture, or standardized extract (250 mg to 1 g of ginger 3 times daily).
Valerian Strength for Dysmenorrhea Relief
In another study conducted in 2011, the effectiveness of valerian was observed in 100 school girls3. For 2 consecutive cycles, students took either 255 mg valerian or placebo 3 times daily for the first 3 days of their menstrual period. If pain intensity decreased in both groups, the group treated with valerian did better. This effect is due to the antispasmodic properties of valerian. Be careful though, as its sedative effects can cause drowsiness. Prescriptions of valerian for dysmenorrhea are less common, but the standard recommended dose is 250 to 300 mg of standardized valerian extract taken 2 to 3 times daily4.
Acupuncture prevents dysmenorrhea
Natural Solutions for Painful Times
Stimulating certain acupuncture points can also relieve dysmenorrhea.
In a study conducted in 2013, the effects of acupuncture on 600 menstrual pain patients were observed 1. Patients received stimulation at one point (Shiqi vertebra, lower back) or several points, and at different times in their cycle ( Stimulation before menstruation or during pain). Of these, 200 received no treatment and thus constituted the control group. The results showed that acupuncture relieved dysmenorrhea compared with the control group. For those who were treated in pain, regardless of the point stimulated, relief was evident within 5 minutes of the procedure beginning. For others, acupuncture treatments in different locations work better than stimulating the Shiqizhui point. In general, premenstrual acupuncture has been shown to be more effective. 2. A 2013 study of 35 women even showed that acupuncture was more effective at relieving pain than NSAIDs: The group taking anti-inflammatory drugs experienced a 52.2 percent reduction in pain compared with 69.5 percent in the acupuncture group 3.
Therefore, these studies suggest that acupuncture may be an effective natural treatment for reducing and preventing symptoms of dysmenorrhea.
Yoga can relieve menstrual pain
Natural Solutions for Painful Times
Yoga, which promotes mental and muscular relaxation, can also reduce menstrual cramps.
A 2013 study looked at the effects of yoga on dysmenorrhea symptoms1. Thirty women with dysmenorrhea and 30 other women without dysmenorrhea followed up with 2 sessions of 30 minutes each for 8 weeks. The women then had to answer a questionnaire about the period pain they felt. After 8 weeks of yoga practice, questionnaires showed significant reduction in menstrual pain in women with dysmenorrhea. Another study conducted in 2011 looked at the effectiveness of specific yoga poses for menstrual pain: cobra, cat, and fish pose 2. 92 female students with dysmenorrhea participated, 50 of whom were assigned to a yoga group and the other for the control group. All women were followed for 3 cycles and had to answer a questionnaire related to their periods. Participants in the yoga group performed several sessions during their luteal phase (= the phase after ovulation to the last day of the cycle). The results showed that the women who took the yoga classes had significantly reduced pain intensity and duration compared to the control group. Finally, the last study3 in 2013 on 126 women with menstrual disorders showed that practicing Yoga Nidra (a yoga technique consisting of waking sleep) is effective against not only dysmenorrhea but also hypomenorrhea (= menstrual heavy and short periods), menorrhagia (=heavy and prolonged menstruation) or metrorrhagia (= more or less heavy blood loss that occurs outside the menstrual period).
Thus, in addition to relaxing the body and mind and providing mental, emotional, and spiritual benefits, yoga can also be effective in combating menstrual disorders, especially dysmenorrhea. It can be practiced individually, but is more commonly practiced in groups. Group lessons generally have 10 to 20 people and last about 1 hour.
