Essential Oils to Soothe Menstrual Discomfort

Maybe you’ve entered a room or shop and are taken by a wafting, bright aroma that instantly transports you to a calmer, more alive, more exciting place. For just a moment you forget your cares. This is the power of essential oils and aromatherapy. 

The essential oil market is a billion-dollar industry thanks to a growing awareness of these benefits of essential oils for health and wellness. More and more people are using essential oils as alternatives to drugs and other synthetic medicines for just about every kind of ailment. As we become more health-conscious and seeking natural methods for healing, millions of women are turning to essential oils for menstrual cramp relief, too. Clinical studies are proving the effectiveness of oils to ease menstrual discomfort, including cramps, bloating and moodiness.

In this article, we explore the power of essential oils to soothe menstrual discomfort.  

Essential Oils Explained

Essential oils are the liquids and chemical compounds distilled from plants by way of steam, solvent or other methods. The oils contain concentrated compounds healing properties derived from the plant. The oils are called “essential” because they contain the essence, or scent, of the plant.

A huge quantity of plants is required to make a small amount of oil. For example, it would take 8,000 jasmine blossoms to make 1 gram of jasmine oil and 600 pounds of rose petals for 1 ounce of rose oil.  For 1 ounce of chamomile essential oil, you'll need around 40 to 100 pounds of chamomile flowers. You get the picture.

The healing power of plants has been used for millennia. Historical evidence of shows Egyptians were of the first to use plant oils as early as 4,500 BCE for healing, purification and spiritual purposes. Through time, the healing power of oils became known around the world and were used for every kind of ailment. Today, millions of people use essential oils for their anti-inflammatory, anti-bacterial, anti-fungal, anti-spasmodic, antiseptic and anti-depressant properties. They are a go-to, natural medicine alternative that is likely here to stay.

Essential oils are administered through aromatherapy and are either inhaled or applied to the skin.

When an essential oil is inhaled, the scent activates special smell receptors in the nose. These receptors send signals to the brain, which can spark memories, emotions, and thoughts. This process also helps the brain release natural chemicals like endorphins, serotonin, and enkephalins, which help reduce anxiety, ease pain and even boost energy. They can promote a sense of relaxation and stress reduction.

When applied to the skin, the small molecules from the oils carry the healing properties into the skin and can reduce inflammation and swelling, ease spams and cramps, and soothe pain.

As you may begin to see, the powerful healing activity of essential oils are making them an attractive natural healing alternative that is safe for the body (see cautions below) and much less expensive than pharmaceuticals.  

Precautions:

 Studies show that inhaling essential oils is safe with no side effects. However, essential oils are potent and when applied to the skin, they may cause side effects in some people such as allergic reactions, skin rashes, headaches, or even increased bleeding. Some oils may interact with pharmaceutical drugs.

When using essential oils on the skin, it’s recommended to dilute the essential oil in a carrier oil, such as almond oil or a massage oil. Performing a patch test on the skin is also advised before rubbing in larger areas. Oils are not recommended for pregnant women and people with extreme allergies. If you’re unsure, it’s always best to ask your doctor before using them. Never drink or eat essential oils.

Quality Matters:

Today, there are dozens of brands of essential oils on the market, and some are higher quality than others.  Pure essential oils are the most desirable because they’re made solely from plant material without additives or diluents, and they offer therapeutic benefits. Ideally, the labels state its purity and should say it's a 100% pure essential oil.

Synthetic essential oils are chemical imitations of natural essential oils. They don’t offer therapeutic effects and often don’t even smell good.  

The essential oils brands carried in health food stores are generally of good quality. Buying online is riskier. Be sure to look for well-established brands that disclose their processing method and plant sourcing.

Best Oils to Soothe Menstrual Discomfort

There are thousands of types of essential oils derived from plants, but around 100 are commonly used. A few have been found to effectively ease menstrual discomfort. Following is a list of essential oils to soothe menstrual discomfort.   

Lavender

Lavender is considered to be the most popular essential oil scent. Its floral, sweet, and herbaceous aroma is widely known and used for its calming and soothing properties, making it a popular choice for aromatherapy and stress relief.

Lavender is native to the Mediterranean, the Middle East and other areas where the climate is temperate and sunny with mild winters. Lavender’s essence is made from distilling flowers from blossoming plants. Its fragrance and healing properties have been used for millennia. Ancient Egyptians and Romans used Lavender in fragrances and bathing. By the Middle Ages, Lavender was commonly used for its perceived antiseptic, calming, anti-inflammatory and antioxidative traits.  

Lavender oil contains linalool, which has anti-convulsant, anti-spasmodic, and muscle-relaxing effects. Studies have shown that Lavender aromatherapy can help reduce the severity of menstrual cramps and pain. When inhaled, its calming scent can help reduce the anxiety and stress that can exacerbate menstrual pain. 

When massaged on the abdomen, Lavender essential oil induced muscle relaxation and reduced the pain caused by cramping. Studies indicate that using Lavender aromatherapy for 2 months may be effective in decreasing the pain severity of primary dysmenorrhea, or menstrual cramping.

Peppermint

Peppermint is an herb and is a familiar flavor in foods and candy (think Peppermint Patty and candy canes.)  Peppermint has been appreciated as a healing substance for thousands of years. Ancient Egyptians used it to treat indigestion. Herbalists in the Middle Ages discovered its power to relieve nausea, headaches, joint pain, diarrhea. By the 1800s, peppermint was a widely known remedy for menstrual cramps. 

Peppermint’s organic compounds include menthol and menthone. These cooling, aromatic natural chemicals contribute to Peppermint’s anti-inflammatory, antibacterial, antiviral, anti-oxidant, and anti-fatigue actions. The antispasmodic properties ease muscle spasm and contractions in the uterus. This helps alleviate the pain associated with uterine contractions during menstruation. Peppermint oil can also inhibit prostaglandin, which is a hormone-like substance produced naturally in the body that contributes to cramp pain and inflammation.

Peppermint’s scent stimulates the release of endorphins, which act as pain relievers and mood boosters. This reduction of pain helps to stabilize blood pressure, reduce cortisol (the stress hormone), calm the nerves and induce comfort.

A clinical study shows that an application of Peppermint lotion 3 times a day for 3 days reduces pain intensity and cortisol levels in adolescents with primary dysmenorrhea. In another study using massage with Peppermint oil, the duration of pain improved and mood levels improved. In this study, a massage using 2% Peppermint oil in the abdominal area for 15 minutes reduced pain significantly.

Roman Chamomile

Chamomile is one of the oldest, most widely used and well documented medicinal plants in the world. This flowering plant has been used in a variety of healing applications, including muscle spasms, insomnia, wounds, gastrointestinal disorders, and menstrual discomfort. There are two kinds of Chamomile:  German and Roman. Roman Chamomile is best for menstrual cramps because of its antispasmodic qualities.

Chamomile’s medicinal properties come from the terpenoids and flavonoids from the flower.  They offer powerful healing properties that are anti-oxidative and anti-inflammatory. Reducing inflammation can ease menstrual cramps by diminishing uterine contractions and pain signals. Chamomile also contains alpha-bisabolol   , which has an analgesic effect that reduces the pain of cramps. Chamomile helps to inhibit prostaglandin production and thus reduce pain and inflammation. Prostaglandin is a hormone-like substance that contributes to cramp pain and inflammation in the body.

The smell of chamomile essential oil relieves anxiety, which contributes to the relaxation of muscles. Chamomile is also showing promise in reducing symptoms of PMS because of its anti-inflammatory, anti-spasmodic and anti-anxiety effects.

Geranium

Geranium is a healing shrub native to subtropical southern Africa, whose scent has been cherished for thousands of years for its uplifting fragrance. Ancient Egyptians used it to beautify the skin. By the 17th century, Europeans discovered Geranium’s healing properties for various health issues, including inflammation and respiratory issues. Eventually Geranium became known for its ability to balance hormones and reduce symptoms associated with PMS.

Geranium essential oil is extracted from its leaves. The uplifting, sweet aroma contributes to a sense of wellbeing.   Geranium oil stimulates the adrenal cortex, which is responsible for producing steroid hormones, including those that regulate blood pressure, and stress response. It also contributes to the production of sex hormones. Geranium essential oil is also known for its anti-inflammatory properties, which help soothe menstrual distress.  

Clinical studies show that massaging with Geranium essential oil effectively decreased PMS and mental symptoms. In general, the results show that geranium aromatherapy massage improves the physical and mood symptoms associated with PMS. It does this by increasing cerebral blood flow, improving depression and restoring metabolic balance. The study also investigated the effectiveness of Geranium oil in aromatherapy, and results indicate this is helpful, but not as effective as massaging with Geranium essential oil.  

Rosemary

Rosemary is an herbal shrub that originated in the rocky coastal regions of the Mediterranea and Asia. It was commonly called “the dew of the sea.” Its fresh flavor is used in foods, yet the ancient world noted its effects on mental clarity. Ancient Greeks wore wreaths of it to clear their minds. During the Renaissance, rosemary became a common household remedy and was used as an analgesic and a healing treatment for wounds.  Today Rosemary is being used to help alleviate menstrual discomfort.

The components that give rosemary its fragrant aroma and healing properties are α-pinene, camphor, and 1,8-cineole. These compounds offer antimicrobial, antioxidant, and anti-inflammatory effects. Camphor and 1,8-cineole effectively reduce pain and relax muscles.

Camphor is known for its cooling and anti-inflammatory properties. When applied to the skin, Rosemary camphor oil can also help improve blood circulation, which can further contribute to pain relief and recovery. Rosemary’s bright aroma stimulates brain wave activity and automatic nervous system activity, which significantly elevates the mood when inhaled. 

In a study in which Rosemary essential oil was inhaled, results shows rosemary has a significant effect on reducing the intensity of menstrual  pain compared to a placebo. It was suggested that Rosemary can be a non-pharmacological therapy option for primary dysmenorrhea.

Clary Sage

Clary sage is an herbal, flowering plant known for its aromatic properties and edible leaves. As a remedy, it was used as early as the 4th century to treat eye maladies. In more recent years, clary sage has become popular as an essential oil used as an antidepressant, anti-anxiety, antibacterial, and as an aid for women's menstrual health.

Obtained from the plant’s leaves and flowers, clary sage oil contains antispasmodic and hormone-balancing properties. When massaged into the skin, it has been found to relieve uterine muscle spasms. Its ability to balance hormones can help regulate the menstrual cycle and reduce related symptoms like bloating, food cravings, and mood swings. 

A study shows that when inhaled, clary sage is effective in reducing stress and inducing relaxation. It also reduces the depression that often comes throughout the menstrual cycle.

How to Use Essential Oils

As mentioned earlier, essential oils are used to reduce cramps in two ways:

1.     Inhalation

2.     Application on skin through massage

Inhaling Essential Oil Aroma

With the inhalation method, there are several ways to breathe in essential oils, and each of them is effective:

• Direct Inhalation: Inhale the scent directly from the bottle, or place a few drops on your hands, cup them over your nose, and inhale deeply. Use for about 5 minutes.
  

• Oil mixed with water:  In one study, participants inhaled the fragrance of  3–5 drops of lavender mixed in 20 ml (approximately 1/2 ounce) of water for five minutes. This  effectively reduced menstrual discomfort.
  

• Absorbent Materials: Place a few drops of essential oil on a cotton ball or other absorbent material and inhale the aroma. Breathe in the scent for 5 minutes. You can keep the cotton ball near you, such as on your desk as you work, and occasionally pick it up and inhale it when you need a boost.

• Diffuser: An essential oil diffuser is a device that disperses small particles of essential oils into the air, creating a scented atmosphere. It can work by using heat, ultrasonic vibrations, or pressurized air to break down the oil into fine, breathable particles. Diffusing fills a large space with an aroma. It's generally recommended to diffuse essential oils intermittently, for 30-60 minutes at a time, with breaks in between. 
  

• Air spray: Half-fill a spray bottle with distilled or purified water and add 10- 15 drops of oil. Shake and spray into the air to test its potency. If too strong, add more water to suit your taste.  Spray into the air around you as regularly as you’d like.  Be sure to not spray on furniture fabric or art, as oils may damage the materials.

Self-Massage with Essential Oil

Aromatherapy massage has been shown to reduce cramps during your period. Massage by itself helps relax contracted muscles, reduces stress, and enhances lymph and blood circulation. And adding essential oils offers even more benefits, since the healing properties of the oils are absorbed into the skin, including anti-spasmodic, anti-inflammation and anti-oxidant.  

In our research, we found several massage techniques used in clinical settings that proved to reduce menstrual cramps and bloating. These studies typically administered massage at least five days before and on the days of menstruation. They all prove massage with essential oil helps reduce cramps and bloating.

Here’s an easy technique.

PREPARE: 

Because you will be applying oil, consider removing your clothes and wearing a robe or non-restricting pants with an elastic or tie waistband.

Create your massage oil. The ratio is about 3 drops of essential oil for every ounce of carrier oil, such as almond oil, jojoba, coconut, avocado and grapeseed or prepared massage oil.

Allow five to ten minutes for your massage. If you’d like, play calm music.

Breathe deeply throughout your massage. Add oil to your hands and fingertips as needed throughout the massage.

Throughout the massage, use pressure that is comfortable, not painful.

MASSAGE TECHNIQUE

1.     Begin by taking a moment to stand or sit still and allow yourself to relax. 

2.     Place a little of your oil in the palms of your hands. Rub your hands together vigorously to warm the oil and activate the healing energy in your hands.

3.     Place your hands over your lower abdomen, just above your pubic bone, and rest them there for a moment. Inhale deeply and allow the oil to penetrate the skin.

4.     After a moment, rub one of your hands in a big circle around your abdomen between your hip bones and rib cage. Use a light touch as your circle your hand in one direction for a minute, and then in the opposite direction for a minute.

5.     Bring your thumbs together at your navel and place your hands flat against your lower abdomen. Press your fingers into the skin of your lower abdomen. Now, begin to lightly rub small circles in that area with your fingers. Continue for 30 seconds to a minute.

6.     Now bring one hand to the top of your pubic bone. Rub your hand, using light to moderate pressure, in a big circle above the pubic bone and between the hip bones for about 30 seconds, and then in the opposite direction. Breathe deeply.

7.     Move your hands to each of the far sides of your lower abdomen, just inside of the hip bones. Rub in a circular motion with your fingers, using gentle to moderate pressure, in that fleshy area just inside of the hip bones.

8.     Now we’ll move to the back of the body. Place your hands on your back on either side of the spine and just above the hip bone. With moderate to deep pressure, push your fingers into the back muscles and rub slowly up and down a few inches above the hips. Continue this movement for 30 seconds to a minute.  

9.     Continue to massage in the back area by making small circles with your fingers and massaging the entire lower back area.

10.  Now focus the massage at the sacrum, the triangular bone at the back of the hips near the base of the spine. Make small, firm circles on the boney area. Massage for about 30 seconds.

11.  Bring your hands to the back and top of the hips and massage that fleshy area. Rub the muscles around the top and back of the upper hip bones.

12.  Continue to rub at the top of the upper buttocks, pushing as firmly as is comfortable into the muscles.

13.  Bring your hands down to the inner thighs and gently knead all around the muscles of that area.

14.  When you’re finished, sit still for a moment, breathe deeply. When you’re ready, resume your activities.

Where to buy Essential Oils and Diffusers

There are many essential oil companies that provide high-quality products. One of our recommendations is Aromatics International. Their essential oils are 100% pure, natural, and free of chemicals and pesticides

Aromatics International is a family-owned business located in Montana, USA, and operated by experts of aromatherapy. All of Aromatics International’s essential oils are either certified organic, wildcrafted, or organically crafted. All of our oils and natural aromatherapy products are free of chemicals, herbicides, and pesticides. This supports the health and vitality of the soil, the plant, and therefore the essential oil itself. Red Diamond Sisters is proud to be an affiliate of Aromatics International.

To go directly to their website, click the button below.

TO AROMATICS INTERNATIONAL

Conclusion

We can take our menstrual health into our own hands and make it a time of ease and grace. Using essential oils as an alternative to drugs to reduce discomfort is a way we can do it. Essential oils are not only healing, but they are also sensual and can enhance our lives with the beauty of scent. 

 Here’s to your period comfort and overall upliftment!