7 Ways to Reduce Period Cramps

Key Takeaways

• Period cramps are typically caused by insufficient or obstruction in the flow of Qi and blood to the uterus.
• Traditional tonic soups such as ba zhen tang (八珍汤) and si wu tang (四物汤) aid in replenishing blood, harmonising menstrual periods and relieving period pain. 
• Natural remedies for period pain relief such as acupressure massage, chuan xiong and dang gui focus on rebalancing Qi and boosting blood circulation. Alternatively, one can also try teas for cramps during period.

Having painful cramps during your period? According to Physician Foo Shan Ju of Oriental Remedies, period cramps are typically caused by insufficient or obstruction in the flow of Qi and blood to the uterus. In this post, she shares some self-care tips on how to ease these monthly discomforts.

1. Keep Warm

Avoid cold drinks, reduce water sports and keep warm before your expected menstrual period.

2. Rebalancing with Tonics 

Traditionally, ba zhen tang (八珍汤) and si wu tang (四物汤) have long been used to support women's well-being. They aid in replenishing blood, harmonising menstrual periods and relieving menstrual pain. It is best to consume either of the tonics 2 days after the end of the period cycle and on a regular monthly basis.

Ba Zhen Tang (八珍汤)

Available in prepacked soup packs at Wing Joo Loong.
Serves 3-4

• Simply put the herbs, 300-500g of meat and 1.5 litres of water into a pot. 
• Bring to a boil and simmer at medium to low heat for 2 hours.
• Serve warm.

3. Ginger Tea

Drink brown sugar ginger tea 2 days before menstruation starts or when menstrual cramps occur. Boil 15g of brown sugar and 15g of young ginger in a pot of water.

4. Hawthorn Rose Tea

Another drink to relieve menstrual cramps, blend hawthorn (山楂 shān zhā) with rose buds (玫瑰 méi guī) to disperse blood stasis and alleviate period pain. Infuse 6g of rose buds and 10g of hawthorn berries in hot water for 5-10 minutes.

5. Acupressure Massage

Whenever you experience period discomfort, apply pressure to these meridian points to rebalance Qi and relieve pain:

He Gu Acupoint (合谷穴)

Location: Tender point found on the back of the hand between the thumb and the index finger

Function: He gu (合谷) acupoint is a common point used to relieve pain and can help to relieve painful period cramps.

How to massage: Press the acupoint with your other thumb and massage for 1 minute each time.

Tai Chong Acupoint (太冲穴)

Location: Tender point between the big toe and second toe

Function: Tai chong (太冲) acupoint belongs to the Liver meridian and can help to improve Qi circulation to help improve mood and reduce irritability.

How to massage: Press on the acupoint with your thumb and massage for 1 minute each time.

Qi Hai Acupoint (气海穴)

Location: 1.5 inches below the belly button

Function: Qi hai (气海) literally translates to “Sea of Energy” and is believed to be the point on the body where Qi gathers. Pressing this acupoint can help to increase Qi and energy and reduce bloating.

How to massage: Press with your index and middle finger and massage for 1 minute each time.

6. Supplement Your Diet with Nourishing Herbs

Add these TCM herbs to your cooking or as dietary supplements. They are also perfect to brew as teas for period cramps:

• Chinese angelica (当归 dāng guī): Nourishes blood, regulates the menstrual cycle and improves blood flow
• Prepared rehmannia root (熟地黄 shú dì huáng): Nourishes kidney, regulates the menstrual cycle and improves blood circulation
• Red peony root (赤芍 chì sháo): Improves blood circulation and relieves pain
• Sichuan lovage root (川芎 chuān xiōng): Improves both Qi and blood circulation

7. Get Moving

Exercise moderately to improve blood circulation, strengthen immunity and increase Qi to overcome fatigue during menstruation.

The information above serves as a general guide only. Please consult a certified TCM practitioner for a more accurate diagnosis and treatment.