When it’s that time of the month, we almost always know. Not only because we’re likely keeping track of our menstrual cycles, but also because many of us experience symptoms and changes in our bodies, including bloating, cramping, fatigue, and more.

Most women—around 90%—experience minor symptoms leading up to their periods, according to the U.S. Department of Health & Human Services, and this is normal. However, premenstrual symptoms can feel uncomfortable. One of the biggest culprits to discomfort is menstrual cramping, which occur when the uterus contracts while shedding the uterine lining.

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“The causes of menstrual cramping are not completely understood, but typically it’s the inflammatory reaction from the uterine lining expulsion,” says Mazen Abbas, D.O., M.P.H., Pediatric and Young Adult Gastroenterologist in Kailua, Hawaii. “Other considerations include endometriosis, age, hormone levels, uterine fibroids, ovarian cysts, and more.”

The good news is that there’s a ton of ways to alleviate minor menstrual cramps at home. In addition to the classic heating pad, Abbas says that over-the-counter such as non-steroidal anti-inflammatory medication should help you find relief. You can also sip on some warm teas, which have been found to reduce menstrual cramps.

“Ginger, green tea, chamomile, fennel, cinnamon, and French maritime pine bark extract have been studied and found helpful to alleviating menstrual cramps,” Abbas says. “Avoiding certain foods like processed foods, sugar, and caffeine may help, too.” If you’re looking for some natural relief, read on for the teas you can count on to help reduce painful period cramps, according to doctors and research.

1. Ginger tea

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Ginger tea seems to be the best option for reducing menstrual cramps, Abbas says, because it’s rich in anti-inflammatory and pain-relieving properties like gingerols and shogaols. A review published in Phytotherapy Research examined the use of ginger for pain relief in randomized controlled trials and found that ginger significantly reduced pain and inflammation when taken orally.

Around menstruation specifically, a review published in Pain Medications examined the pain levels in women who consumed 750-2,000 mg of ginger powder during the first 3-4 days of their period and found that ginger helped relieve their pain. So, sipping on some ginger tea may help you find relief from painful cramping.

2. Chamomile tea

Not only can chamomile help soothe you to sleep, but it also has anti-inflammatory and anti-spasmodic properties that can help alleviate painful cramps associated with menstrual cramps, a review published in the Journal of Pharmacupuncture shows. Specifically, a study published in the Internal Journal of Molecular Medicine found that chamomile inhibits the production of nitric oxide, which is a signaling molecule that plays a key role in the pathophysiology of inflammation. As Abbas previously mentioned, inflammation has been associated with menstrual cramps.

Another study published in the Iranian Journal of Obstetrics, Gynecology and Infertility had women drink two cups of chamomile a day one week leading up to menstruation and during the first five days of their cycle for three months, which resulted in a reduction in their pain from cramps.

3. Fennel tea

According to Abbas, fennel tea is another great option for alleviating pain from menstrual cramps. Fennel is full of powerful antioxidants such as vitamin C and quercetin, which can help reduce inflammation. A small study published in Ayu examined pain levels in 60 girls who experienced dysmenorrhoea, or painful periods, after they took 30 mg of fennel extract four times a day for three days at the start of their menstrual cycles compared to a placebo. Results showed that those who consumed the fennel saw a significant reduction in their pain.

4. Cinnamon tea

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Not only is cinnamon a delicious way to spice up your favorite winter dishes, but it has also been used for centuries as a natural healing agent. Cinnamon has antioxidant, anti-inflammatory, and anti-fungal properties that help aid in digestion, improve blood sugar levels, and reduce menstrual pain in the body.

A review published in Complementary Therapies in Medicine found that cinnamon may help reduce inflammation and bloating associated with menstruation. Another small study published in the Iranian Journal of Obstetrics, Gynecology and Infertility had 76 girls with dysmenorrhea take three capsules of 420 mg of cinnamon a day and found that menstrual pain and bleeding was significantly reduced.

5. Green tea

As energy levels begin to drop during menstruation thanks to reduced oestrogen levels, you may be wanting to reach for some caffeine. Go for green tea, which will not only give you energy, but it may also help alleviate your cramps. A study published in BMJ found that girls who drank green tea regularly had way less cramping and bloating than in those who did not drink the tea. This may be because green tea is full of flavonoid, antioxidant, and anti-inflammatory compounds. Green tea also has a ton of L-theanine, an amino acid that boosts dopamine and reduces anxiety, which can be helpful for those period-induced mood swings.

6. French maritime pine bark extract tea

Many species of pine trees have been used for their healing properties, and one that may help with painful period cramping is French maritime pink bark extract tea. French maritime pink bark extract contains many plant compounds like vitamins, polyphenols, and other phytonutrients, which may be beneficial to our health.

The tea may also soothe menstrual pain in women with dysmenorrhea, a small study published in the Journal of Reproductive Medicine found. In the study, 116 women were given either a French maritime pink bark extract pill or a placebo throughout two full menstrual cycles, and results showed that the women who tool the pine bark experienced less pain.

Overall, research shows you can rely on tea for natural remedies to reducing period cramps. However, if your cramps persist for more than two days and the pain begins to interfere with your daily life, then Abbas suggests consulting with your doctor.

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