Why I Stopped Using Over-the-Counter Pain Relievers For Period Cramps
An Alternative Approach to Period Pain For Better Health
Exercise is a worthy lever to pull for a steady supply of endorphins—the body’s natural antidote to pain.
If you read part one of this blog post detailing the negative effects of over-the-counter pain relievers like Advil, Aleve, and aspirin, you know that these substances can impact gut health, hormone balance, and can even prolong period pain.
Having experienced these outcomes firsthand, I am excited to share what has worked for me to reduce period pain naturally.
What I love most about this protocol is that it doesn’t feel overwhelming. Rather than accumulating a laundry list of self-care and supplement to-dos that can be hard to follow—not to mention expensive—this protocol involves a more dialed-in approach at the times when we can create the greatest impact.
With a few practical changes to food and fitness during the first and last weeks of your cycle, you can be on your way to reduced PMS and period pain.
If you’re short on time, save the story below for later and skip ahead to the protocol ➞
Chronic Use of Painkillers—My Go-To For Two Decades
First, I’ll share the story of how I developed the chronic habit of using NSAIDs for cramps, headaches, and everything in between.
I remember clearly when I learned to swallow pills as a teenager. I forced myself to learn this valuable skill when period pain hit because it was the only way to get through the school day without hunching over in pain. When I desperately wanted to feel “normal” and visited the school nurse, I was given over-the-counter pain medication without a second thought or discussion about my menstrual health. It was quick and easy.
It’s what we were taught to do—push through discomfort so you can get back to work (class).
Fast forward to adulthood and I found myself regularly—sometimes every day—using Advil to treat everything from insomnia-related headaches to period cramps. I developed a Pavlovian response to the rattle of candy-coated pain pills wherein I immediately felt relief because help was on the way.
A Break From Pain Relievers
When I became pregnant with my daughter in 2017, I no longer had an option for packaged pain relief.
I knew the inherent dangers of NSAIDs during pregnancy and I was reluctant to take the alternative acetaminophen because even that felt like a risk.
During this time, I learned new ways to manage pain—breathwork, lavender, exercise—and I tolerated a lot more pain in the process.
My daughter was born in 2018 and I abstained from pain meds while breastfeeding. This carried me into another prolonged stint while I was pregnant and then breastfeeding my son in 2020.
It wasn’t easy to wean myself from over-the-counter pain support. I remember afternoon crashes when a headache would come on during my last months of pregnancy and I still wanted to show up fully for my 1 year-old. I was regretfully irritable and couldn’t focus.
Discomfort and pain became an integral part of my daily life. Don’t worry though, there’s a bright side coming that I hope will help you too!
Befriending My Pain
Without a quick fix to provide temporary relief, I was encouraged to explore different options. In a way, I began to befriend my pain as a messenger.
It not-so-gently reminded me of things like thirst and fatigue. It was an invitation to reflect. “When was the last time I had something to drink?” or “Maybe I pushed too hard at the park.”
Without a way to dull the pain, I became much more curious about what was causing it. Sometimes, a glass of water did the trick or added magnesium support in the evenings.
Other times, it was a few quiet breaths with my feet up during my daughter’s nap or roll-on lavender around my temples. My pain became more manageable when I stopped running from it with painkillers.
My Cycle Returns—And So Does Period Pain
After three years of very little, if any pain medication, my period returned when I weaned my son. And with it, my desperation for relief.
Soon I found myself regularly consuming Advil to make it through the first day of my period.
The pain felt different when my cycle returned after having kids, a shared experience I’ve heard from many other women as well. The cramps were less localized and radiated throughout my entire pelvis. I had headaches and lower back pain, while even experiencing pain in my joints.
The waves of discomfort hit me like a ton of bricks, making it hard to get through the day and keep up with my kids. I continued to treat the malaise with pain medication and yet, the pain seemed to get worse with each cycle. What was once a single-day habit to get through the onset of flow became timed doses every day for the first 3–4 days.
When I resumed regular use of pain medication, I started experiencing gut discomfort and dizziness. I had irregular bowel movements and my pain worsened.
With a renewed commitment to cycle-aligned living, I knew there was a better way to go about relief. As I struggled to stay ahead of period cramps, I started exploring a new approach to pain.
It’s difficult to pinpoint the single most impactful change I made to move toward pain-free periods and manageable PMS.
With a collection of small changes made over many moon cycles, I have finally landed in a happy period place.
As noted in the title, this is a work in progress. I still have the occasional heavy flow day that hits with painful cramps and requires intentional support. Still, I have found that tremendous relief is available in natural remedies that don’t come with undesirable side effects.
What follows is my current protocol for supporting hormone balance and menstrual health—one that has developed over the course of the last two years.
Adopting a natural approach does not discount the severe and sometimes debilitating pain that can come with dysmenorrhea or inflammatory conditions like endometriosis. NSAIDs and other pain management can certainly improve quality of life during flare-ups and may absolutely be necessary to keep inflammation under control.
If you’re someone who relies on over-the-counter pain medication during your period, you might approach the information in this post as providing a few more lines of defense against your symptoms with the goal of eventually tapering use.
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The guidance included in this post is intended for active women participating in some form of regular resistance training and exercise.
Information in this post and on this web site is provided for informational purposes only. The information is a result of practice experience and research by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. Description text goes here
Exercise For Pain and Stress Relief
Long before I embarked on a hormone-balancing lifestyle, I used exercise for relief—from pain, from stress, from anything that made me feel off. I didn’t know exactly why at the time, but a little movement never failed to make me feel better.
The reason exercise works to relieve pain and stress has a lot to do with endorphins. Exercise is a worthy lever to pull for a steady supply of these chemical messengers—they are the body’s natural antidote to pain.
While you may not be in the mood to crush a personal best in the weight room or log miles on the trail, there are ways to use movement as medicine and work out on your period to alleviate pain. Check out this sample 7-day workout plan for your menstrual phase to see how!
Supplements To Soothe Pain and Inflammation Naturally
Before ovulation, I lean into how I feel and loosen the cycle-syncing reins with a break from daily supplements. After ovulation, I become more strategic with what I’m adding in and what I’m leaving out.
Starting in the mid-to-late luteal phase, I begin working the following nutrition into my daily routine:
Ginger
If you add but one supplement to support your cycle, please let it be ginger. This warming spice provides a host of health benefits from stabilizing blood glucose to improving immune function and has pain-relieving properties that rival NSAIDs. (2)
Cook with ginger spice blends or use this fresh root veggie in smoothies during your late luteal and menstrual phases.
I use a tincture called Ginger-Aid from elix for a concentrated dose of relief in the same way I once used Advil. I also use their Cycle Balance tincture in the last week of my period through my heaviest flow days.
Omega 3s
With anti-inflammatory properties and the ability to support your relaxation response, omega 3 fatty acids can be a helpful alternative to NSAIDs during flow days. (1)
While beneficial on a daily basis, I have found that supplementing with a high-quality omega 3 supplement during the first and last weeks of my cycle alone significantly reduces period cramps.
Red Raspberry Leaf Tea
Widely used for toning the uterine wall during pregnancy, red raspberry leaf tea can promote more productive cramps which may shorten the number of days that you experience pain. Enjoy 1–3 cups daily during the late luteal phase and through your period.
I like to make a pitcher of tea in the morning and sip on it throughout the day during the first and last weeks of my cycle.
Magnesium
While a well-rounded diet will likely check all the boxes for sufficient intake of this mineral, magnesium tends to be deficient in modern soils and therefore in modern foods. (3)
In addition to supporting healthy nerves, heart, and muscle, it can also soothe menstrual cramps by promoting uterine relaxation. (4) When used as part of your nightly routine, magnesium can also assist in more restful sleep/recovery which pays dividends in the luteal phase.
For period pain management, I use a half dose in the morning and a full dose in the evening during flow days. Get my favorite full-spectrum magnesium supplement from BiOptimizers and enter code MOVEBYTHEMOON for 10% off at checkout.
Other Natural Alternatives
I’ve limited the list above to supplements that I have used for more than 3 months, but I would be remiss if I didn’t mention a few others that are widely used as alternatives to NSAIDs.
Zinc
Supplementing with zinc may increase circulation to the uterus and ease the pain caused by blood stagnation. (8) This can be particularly supportive for inflammatory conditions like endometriosis. I recently added the zinc protocol from this study to my premenstrual lineup and am hopeful that this will carry me the last 1% to completely pain-free periods. More on this to come!
B Vitamins
The complex of B vitamins (specifically 1, 2, 6, 9, and 12) have been shown to improve mood and cognitive function, aid in metabolism, and reduce menstrual cramps. (5)
Tart Cherry Juice
Research has shown that the anti-inflammatory properties of tart cherry juice are effective in reducing muscle soreness and pain to support athletic recovery. It may also help reduce premenstrual and period headaches. (6)
Boswelia
With confirmed analgesic properties, this herbal extract has been shown to reduce inflammation and soothe pain when used in therapeutic doses. (7)
Acupuncture
A visit with your acupuncturist the week before your period can help increase blood flow to the uterus and reduce menstrual cramps when your period hits.
Fighting Inflammation With Food
During the luteal and menstrual phases, you can soothe inflammation by adding a variety of supportive foods into your diet and leaving a few select foods out.
Anti-Inflammatory Foods |
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| Beets Packing a strong anti-inflammatory punch, beets have also been shown to improve circulation and blood flow. Avocados and Avocado Oil Nutrient-dense and effective at soothing inflammation, avocados make an excellent luteal food choice in moderation. Use the oil for high-heat cooking and baking. Nuts—Almonds, Walnuts, and Pecans A handful of nuts is an excellent luteal snack to accommodate higher caloric needs and support an anti-inflammatory diet. Be mindful of overconsumption which can cause stomach upset and energy excess. |
Green Tea Coffee can make period cramps worse, but green tea is an easy swap to support energy levels without the crash while packing some anti-inflammatory power. Fatty Fish—Salmon, Mackerel, Tuna, Sardines Whether cooking at home or dining out, find a healthy dose of fatty acids in fish. Fruit—Strawberries, Blueberries, Cherries, Oranges Don’t eat your fruit naked! You can eat it without clothes on, but be sure to pair your fruit with a protein source like Greek yogurt or nut butter to mitigate the effect on blood glucose. This is especially important during the luteal phase when you’re more insulin resistant. |
Turmeric This warming spice supports healthy blood glucose which is an added bonus in high-hormone territory. Olive and Coconut Oil Stick to fresh or low-temperature cooking to avoid exceeding the low smoke points. Green Leafy Vegetables My favorite side during the luteal phase is sauteed spinach! Diuretics—Coffee, Alcohol These substances have a tendency to exacerbate PMS symptoms and period pain as outlined in this blog post. In the late luteal and menstrual phases, consider hormone-friendly swaps like matcha and reishi hot chocolate. |
One Step at a Time
With an upgraded lineup of food, movement, and lifestyle shifts to support the transition from one cycle to the next, my hope is that your pain-free periods feel like they are well within reach.
Remember, you don’t have to implement everything right away. Start small with changes that feel sustainable and they will accumulate over time.
You may find that some of the foods work better than others for your unique constitution or that you have to experiment with a combination of diet and exercise to improve symptoms.
A good rule of thumb when implementing any new protocol is to give it a minimum of three cycles.
I know that might feel like a long time, especially for someone in pain. Try to be patient and give your body an opportunity to adjust to your aligned actions.
Are you ready to implement cycle-friendly exercise as part of your pain-free period protocol?
Join lunae on YouTube to get access to a growing catalog with hundreds of phasic workouts and practices to support your cycle all month long.
Rahbar, N., Asgharzadeh, N., & Ghorbani, R. (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International journal of gynecology and obstetrics: the official organ of the International Federation of Gynecology and Obstetrics, 117(1), 45–47. https://doi.org/10.1016/j.ijgo.2011.11.019
Rahnama, P., Montazeri, A., Huseini, H.F. et al. Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complement Altern Med 12, 92 (2012). https://doi.org/10.1186/1472-6882-12-92
Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L., & Maier, J. A. (2020). Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon, 6(11), e05390. https://doi.org/10.1016/j.heliyon.2020.e05390
Parazzini, F., Di Martino, M., & Pellegrino, P. (2017). Magnesium in the gynecological practice: a literature review. Magnesium in the gynecological practice: a literature review. Magnesium research, 30(1), 1–7. https://doi.org/10.1684/mrh.2017.0419
Nunez, Kirsten (2020). B Complex: How These 5 Vitamins Relieve PMS Symptoms. Marea Periodicals. https://mareawellness.com/blogs/news/b-complex-how-these-5-vitamins-relieve-pms-symptoms
Quinlan, R., & Hill, J. A. (2019). The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise. International journal of sports physiology and performance, 1–7. Advance online publication. https://doi.org/10.1123/ijspp.2019-0101
Prabhavathi, K., Chandra, U. S., Soanker, R., & Rani, P. U. (2014). A randomized, double blind, placebo controlled, cross over study to evaluate the analgesic activity of Boswellia serrata in healthy volunteers using mechanical pain model. Indian journal of pharmacology, 46(5), 475–479. https://doi.org/10.4103/0253-7613.140570
Teimoori, B., Ghasemi, M., Hoseini, Z. S., & Razavi, M. (2016). The Efficacy of Zinc Administration in the Treatment of Primary Dysmenorrhea. Oman medical journal, 31(2), 107–111. https://doi.org/10.5001/omj.2016.21
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