Home Remedies for Period Pain in African Women
By: Temitope Oyetunji MBBS, FWACP (Family Medicine). Medically reviewed by: Chiamaka Wisdom-Asotah MBBS.
A young woman with curly hair dressed in a bright yellow knitted sweater. She is holding her belly with both hands, indicating discomfort from period pain. Her facial expression, with clenched teeth and furrowed brows, conveys distress. Designed by Freepik
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Period pain is not a one-off event for women. It is a recurring cycle that occurs every month through a woman's reproductive years. In Sub-Saharan Africa, period pain affects about 51.1-88.1% of women, many of whom live in communities where medications for period pain relief may not be readily accessible or affordable for everyone. Other women due to cultural beliefs and varying misconceptions about medications find home remedies a preferable option.
If you are one of these women who prefer non-medicinal options for period pain relief or want to combine them with medications, this article is for you.
In this article, we will explore simple and accessible home remedies for period pain, practical tips on how to use them and when it is necessary to use medications or see a healthcare provider.
Period pain, also known as dysmenorrhoea, is one of the most common gynaecological issues experienced by women of reproductive age. The severity of pain can range from mild discomfort to severe cramps that may have an undesired impact on the productivity of many women.
The pain occurs due to contractions in the uterus (womb), which are triggered by prostaglandins (chemical substances produced by the womb lining). Higher levels of prostaglandins lead to stronger uterine contractions, which can result in more severe menstrual cramps. [1,2]
Home remedies are simple treatments made from everyday items to manage common symptoms and ailments. These can include food-based products and non-food household items that are readily available.
Research has shown that women often feel that seeking medical attention for period pain or dysmenorrhoea is unnecessary unless the pain becomes unbearable or lasts longer than usual. [1,3] Many of these women turn to home remedies for the relief of period pain.
Several researchers have studied home remedies for period pain relief with mixed results. While several home remedies were found to be effective in relieving period pain, experts say more studies need to be conducted to confirm the effectiveness of others. [3 ,4]
Still, as researchers continue to investigate these methods, many women have found them useful in relieving period pain.
In Africa, these remedies are even more culturally acceptable, accessible and easily affordable, making them an important option for the relief of period pain in African women.
Here are some home remedies you can try:
Applying heat to the lower abdomen is a straightforward and effective way to ease period pain. Research suggests that it can be as effective as pain relievers like non-steroidal anti-inflammatory drugs (NSAIDs) and may even be more effective than acetaminophen (paracetamol) in some cases. [1]
This approach is widely favoured because it is natural and free of side effects. You can use a heating pad, hot water bottle, or even a container filled with warm water to help soothe menstrual discomfort. Warm water baths can also help relieve period pain.
Engaging in regular, moderate-intensity physical activities like brisk walking or jogging is a helpful way to alleviate period pain or dysmenorrhoea.
Such activities improve blood flow in the pelvic area and promote the release of endorphins (natural chemicals in the body) that help relieve pain. [3, 4]
Additionally, low-intensity exercises like yoga and stretching have consistently demonstrated positive effects in reducing period pain, offering a gentler alternative for relief. [3-5]
Practical Tips:
Massage therapy is an effective home remedy that can help reduce period pain, especially in the short term. [6] Massaging the lower abdomen and back helps to ease cramps by relaxing the uterine muscles and improving blood flow.
For African women, various essential oils can be used to massage the lower abdomen and back. The natural aromas of these oils are absorbed through the skin or inhaled through the nose, boosting their calming effects.
Stress often worsens menstrual cramps by increasing muscle tension and increasing pain perception. Practicing relaxation techniques like deep breathing, meditation, and mindfulness can help ease period pain by reducing stress and promoting overall calmness.
To practice deep breathing exercises, you can do the following:
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A healthy, balanced diet rich in essential vitamins and minerals can help reduce the severity of menstrual cramps and promote overall health and well-being.
Practical tips:
Incorporating low-fat dairy products such as milk and yoghurt, along with fiber-rich foods like fruits and leafy green vegetables has been linked to reduced period pain. These foods provide nutrients that support muscle relaxation and hormonal balance.
Reducing salt, caffeine, and sugary foods in your diet may also help in managing period pain or dysmenorrhoea. High salt intake can lead to bloating, while caffeine and sugar may worsen inflammation and increase sensitivity to pain.
Across many parts of Africa and Asia, women have long relied on herbal remedies to ease menstrual cramps. Popular options include ginger, cinnamon, and fennel, which have been found to help reduce period pain. [7 ,8]
Ginger is easily accessible and affordable, making it a good option for relieving period pain in African women. Studies suggest it can be just as effective as NSAIDs (like ibuprofen) in providing period pain relief. [8]
In some African communities, herbal remedies are not just a tradition but also a practical choice. Many women prefer them over modern medications due to concerns about cost and possible side effects. This highlights how cultural beliefs and economic factors influence the way period pain is managed.
Practical tip:
Although there is insufficient evidence on the effectiveness of dietary supplements for the relief of menstrual cramps, they can play a supportive role in managing period pain. They address nutritional deficiencies and enhance the body's natural ability to reduce inflammation and ease cramps. Here are some commonly used supplements:
A study found that women who took Vitamin E, Vitamin B1, and Omega-3 fatty acids experienced some relief from period pain compared to those who did not. [9]
Magnesium can also ease period pain because it helps relax muscles and improve blood flow. However, since there are no clear guidelines on the best dose to take, it is often recommended as part of a combined approach rather than a standalone treatment for period pain. [2]
Use of Over the counter medications for period pain relief
Home remedies can be a natural and effective way to relieve period pain. But what if they don’t adequately give you much-needed relief? When this happens, over-the-counter medications can be a good alternative.
You can also combine them with home remedies for better results. The good news is that you don’t need a doctor’s prescription as these medications are readily available at pharmacies and drug stores.
They include:
There are occasions when a visit to your healthcare provider becomes completely necessary. Such instances include:
Persistence of period pain or the presence of the above symptoms may suggest secondary period pain or dysmenorrhea. This type of period pain is caused by underlying conditions like endometriosis, fibroids or pelvic inflammatory disease.
Treatment for secondary period pain or dysmenorrhoea involves medical evaluation by a healthcare professional and other treatments besides over-the-counter pain relievers.
Certain cultural beliefs and practices can affect the way African women handle period pain. These include:
In many African communities, period pain is often dismissed as a normal part of womanhood that should simply be endured. Some believe that seeking treatment, whether traditional or medical, is unnecessary unless the pain is extreme.
Others view menstruation as a "cleansing process," assuming that pain is a sign that the body is working properly. Other myths surrounding certain foods or activities during menstruation can prevent women from embracing effective home remedies. For instance, there is a common belief that exercise worsens period pain when in reality, regular physical activity can help reduce menstrual cramps.
While the home remedies discussed in this article are safe, some home remedies are not. These include practices such as inserting herbs into the vagina or consuming unregulated herbal mixtures. These practices may pose health risks.
It is therefore important to educate women on distinguishing between safe and harmful remedies for period pain.
While home remedies can be effective in managing period pain, one major concern among African women is the tendency to rely solely on these remedies without seeking medical attention when necessary. As a result, they may continue using home treatments even when their symptoms indicate an underlying medical condition.
Encouraging a balanced approach ensures that African women can benefit from home remedies while seeking medical care when necessary. This helps prevent unnecessary pain and delays in treatment.
Managing period pain with home remedies offers African women a natural, accessible, and often culturally accepted approach to relief. From heat therapy and massage to relaxation techniques, proper nutrition and herbal remedies, these methods can help reduce discomfort and improve overall well-being.
However, while home remedies can be effective, it is crucial to listen to your body. Severe or persistent pain should not be ignored, as it may indicate an underlying medical condition that requires medical attention.
Every woman deserves to experience their period with minimal discomfort. If your pain is interfering with your daily life, don’t hesitate to seek medical advice.
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2. Nagy H, Carlson K, Khan MA. Dysmenorrhea. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025. Last updated Nov. 12, 2023. [Cited 2025 Jan 31]. Available from here
3. Armour M, Smith CA, Steel KA, Macmillan F. The effectiveness of self-care and lifestyle interventions in primary dysmenorrhea: a systematic review and meta-analysis. BMC Complementary and Alternative Medicine. 2019 Jan 17;19(1):22. Available from here.
4. Tsonis O, Gkrozou F, Barmpalia Z, Makopoulou A, Siafaka V. Integrating lifestyle focused approaches into the management of primary dysmenorrhea: impact on quality of life. Int J Womens Health. 2021 Mar 17;13:327–36. Available from here.
5. Kanchibhotla D, Subramanian S, Singh D. Management of dysmenorrhea through yoga: A narrative review. Front Pain Res (Lausanne). 2023 Mar 30;4:1107669. Available from here.
6. Azima S, Bakhshayesh HR, Kaviani M, Abbasnia K, Sayadi M. Comparison of the effect of massage therapy and isometric exercises on primary dysmenorrhea: a randomized controlled clinical trial. J Pediatr Adolesc Gynecol. 2015 Dec;28(6):486–91. Available from here.
7. Xu Y, Yang Q, Wang X. Efficacy of herbal medicine (Cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. J Int Med Res. 2020 Jun 31;48(6):0300060520936179. Available from here.
8. Negi R, Sharma SK, Gaur R, Bahadur A, Jelly P. Efficacy of ginger in the treatment of primary dysmenorrhea: a systematic review and meta-analysis. Cureus 2021;13(3):e13743. Available from here
9. Pattanittum P, Kunyanone N, Brown J, Sangkomkamhang US, Barnes J, Seyfoddin V, et al. Dietary supplements for dysmenorrhoea. Cochrane Database of Systematic Reviews. 2016 ;(3). Available from here
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Published: March 11, 2025
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