Turmeric Offers a Natural Method to Help Alleviate Menstrual Cramps

Using Turmeric to Help Relieve Menstrual Cramps

Menstrual cramps, also known as dysmenorrhea, can be a painful and uncomfortable part of a woman's menstrual cycle. Cramps are caused by contractions in the uterus as it sheds its lining during a period. While some women experience minor discomfort, others suffer from severe cramping that can be debilitating. If you struggle with cramping during your period, you may be looking for safe and effective ways to find relief.

One natural remedy that may help alleviate cramping is turmeric. Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant. It has been used for centuries in Ayurvedic and Chinese medicine to treat a variety of ailments. Turmeric contains an active compound called curcumin that has potent anti-inflammatory, antioxidant, and pain-relieving properties. Some research indicates that turmeric may be effective at reducing menstrual cramps. Here is more about how turmeric may help provide relief from menstrual cramps.

How Turmeric May Help With Cramps

The curcumin in turmeric is thought to be the key compound that helps relieve pain and inflammation associated with menstruation. Here are some of the ways turmeric may help:

• Has anti-inflammatory properties: Curcumin may inhibit the activity of inflammatory compounds like cytokines, prostaglandins, and chemokines that are involved in menstrual cramping.
• Improves blood flow: Turmeric can help improve circulation which may ease cramping by delivering more oxygen and nutrients to the muscles of the uterus.
• Relieves muscle spasms: The antispasmodic effects of turmeric can help relax the muscles of the uterus and alleviate cramping.
• Boosts endorphins: Turmeric may boost mood-enhancing endorphins in the brain which can help lower pain perception.

The anti-inflammatory and analgesic properties of curcumin make turmeric a potentially effective option for reducing the often severe uterine muscle contractions that cause painful cramping during menstruation.

Research on Turmeric for Menstrual Cramps

Some promising research has been conducted on using turmeric specifically for menstrual cramps:

• A 2015 study published in the Journal of Alternative and Complementary Medicine found that taking curcumin supplements during the 7 days before and 3 days during menstruation significantly reduced severity of pain compared to a placebo.
• Another study from 2018 compared the effects of curcumin and a nonsteroidal anti-inflammatory drug (mefenamic acid) on cramps. The research found curcumin supplements worked as well as the anti-inflammatory medication at reducing cramp severity and duration.
• Women in a 2017 study who took 500 mg of curcumin 3 times daily for 10 days before and 3 days during their period experienced less cramping intensity compared to the control group.

The research to date suggests turmeric and its active compound curcumin may be an effective and safe alternative treatment for painful menstrual cramps. More studies are still needed, but the existing evidence is promising.

How to Use Turmeric for Menstrual Cramp Relief

There are several ways you can use turmeric to harness its soothing properties during your period:

Turmeric supplements

Look for capsules containing concentrated curcumin. Follow dosage recommendations on the packaging. Doses used in studies range from 200 to 500 mg taken 3 times per day. Start taking the supplements a few days before your period starts and continue for the first 2-3 days of menstruation when cramping typically peaks.

Add turmeric to food and drinks

Incorporating more turmeric into your diet may help prevent and reduce menstrual cramps. Add 1 teaspoon of turmeric powder to smoothies, soups, stir fries, scrambled eggs, rice dishes, hummus, and more. You can also brew turmeric tea by steeping sliced or grated turmeric root in hot water for 5-10 minutes.

Turmeric essential oil

Dilute a few drops of turmeric essential oil in a carrier oil like coconut or jojoba oil. Massage onto your lower abdomen and back to help relax muscles and stimulate blood flow. You can also add a couple drops to a warm bath and soak.

DIY turmeric paste

Combine 1-2 teaspoons of turmeric powder with a small amount of water or coconut oil to form a thick paste. Gently apply the paste to your lower abdomen and let soak into the skin for 10-15 minutes before rinsing off. The soothing properties will be absorbed into the underlying muscles.

Precautions When Using Turmeric

Turmeric is generally very safe, especially when consumed in culinary amounts. However, here are some precautions to keep in mind:

• Discontinue use if any irritation or reactions occur.
• Avoid taking medicinal amounts if pregnant or trying to conceive.
• Be cautious combining turmeric with blood thinners or medications that reduce stomach acid.
• Turmeric may worsen symptoms of gallbladder disease.
• Stick to food amounts if you have gastroesophageal reflux disease (GERD).

Talk to your doctor before taking turmeric supplements if you have any medical conditions or take any medications to ensure safety.

Other Lifestyle Tips for Menstrual Cramp Relief

In addition to turmeric, there are some other natural ways you can prevent and soothe menstrual cramps when they strike:

• Apply heat: Try a heating pad, hot water bottle, or warm compress on your lower abdomen and low back to relax muscles.
• Massage: Massaging your lower abdomen improves blood flow and relaxes tight muscle tissue.
• Exercise: Gentle exercises like walking, yoga, and stretching can reduce cramping.
• Stay hydrated: Drinking plenty of water prevents cramp-inducing dehydration.
• Reduce inflammation: An anti-inflammatory diet high in leafy greens, fatty fish, berries, and flaxseeds may help.
• Manage stress: Stress can make cramps worse. Try relaxing activities like meditation, deep breathing, and calming tea.
• Improve sleep habits: Being well-rested reduces pain sensitivity.

Combining natural remedies like turmeric with healthy lifestyle habits can provide the most effective menstrual cramp relief without the need for medications in many cases. However, consult your doctor if cramps persist or you don't find relief with self-care measures.

The Takeaway

Turmeric is a time-tested natural remedy that may help alleviate the painful cramping associated with periods. Its active compound curcumin boasts powerful anti-inflammatory, muscle relaxant, and pain-relieving effects. Research indicates taking turmeric supplements, especially in the days just before menstruation, may significantly decrease cramp severity.

There are also many ways to incorporate turmeric into your diet or use it topically during your period. Combine turmeric with other positive lifestyle tweaks like applying heat, exercising, reducing inflammation through diet, and managing stress. With its safety profile and multiple benefits, turmeric is worth trying for natural menstrual cramp relief.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.