Dr Gillian with a patient

We’re often told the only way to manage heavy or painful periods is to pop a contraceptive pill, get a hormonal coil, or take a monthly trip to the GP begging for stronger painkillers. But what if you don’t want to go down the hormonal route? Whether it’s due to side effects, personal choice, or just wanting to understand your body better, there are non-hormonal ways to tackle period struggles.

1. Iron & Nutrition: Don’t Let Anaemia Make Things Worse

Heavy periods can drain your iron levels, making you feel exhausted, weak, and even more prone to painful cramps. If your periods are particularly heavy, it’s worth getting your iron checked. In the meantime:

  • Load up on iron-rich foods like red meat, lentils, spinach, and pumpkin seeds
  • Pair iron with vitamin C (think citrus, peppers, strawberries) for better absorption – take with a glug of orange juice.
  • Consider a gentle iron supplement if your levels are low (ferrous bisglycinate or ‘gentle iron’ is easier on the stomach and available in healthfood shops, GPs in Lincolnshire aren’t able to prescribe it as it isn’t part of our local drug formulary)

If you’re feeling extra wiped out month on month, low iron might be playing a bigger role than you think.

2. Anti-Inflammatory Lifestyle: Less Pain, Fewer Problems

Chronic inflammation makes period pain worse. Simple changes to your diet and lifestyle can help dial it down:

  • Omega-3s from oily fish, flaxseeds, and walnuts reduce inflammation and cramps
  • Cutting back on caffeine can help, as too much constricts blood vessels, worsening cramps
  • Avoiding ultra-processed foods reduces gut leakage and inflammation and in turn helps hormone balance

Swapping out highly processed foods for whole, nutrient-dense options can genuinely change how you experience your period. Having a nibble on some dark chocolate can boost magnesium levels too.

3. Acupuncture & TENS Machines: Science-Backed Relief

  • Acupuncture has been shown in studies to help regulate periods, reduce cramps, and even balance hormones naturally. If you’re struggling with painful cycles, it’s worth looking into.
  • TENS machines send gentle electrical pulses to block pain signals. You can wear one while working, sleeping, or binge-watching TV. Many women swear by them for endometriosis and period pain relief.

4. Exercise (Even When You Really Don’t Feel Like It)

When your uterus is throwing a tantrum, the last thing you want to do is move. But gentle exercise really does help:

  • Walking gets the blood flowing and reduces bloating
  • Yoga and stretching release muscle tension and ease cramps
  • Strength training supports hormone balance and metabolism long-term

Even a short 10-minute walk can help shift period pain by increasing circulation, raising natural pain relieving endorphins and decreasing the stress hormones like cortisol and adrenaline.

5. Medical Non-Hormonal Options: More Than Just Ibuprofen

If your periods are severely painful or heavy, it’s worth talking to your GP about non-hormonal medication options:

  • NSAIDs (Ibuprofen, Naproxen, Mefenamic Acid) reduce pain and help lighten flow. These are ‘anti prostaglandins- (prostaglandins being the medication you’re given to make the uterus contract during induction of labour!) which literally make the uterus relax rather than cramping down and causing that pain. A cramping uterus forces blood through the cervix, and when the cervix is stretched (like in labour) it causes intense pain, nausea and those infamous ‘period legs’ with that aching down the thighs and into the lower back. The NSAIDs also act directly to reduce the blood flow to the uterus, less blood flow means less cramping and blood trying to squeeze out and stretch the cervix. Over the counter ibuprofen is really effective if taken regularly at a 400mg dose. Try taking it the day before your period starts, or as soon as you notice symptoms, and then regularly every 6 hours while you’re bleeding. It works much better this way!
  • Tranexamic Acid helps reduce heavy bleeding without affecting hormones- this reduces blood flow by making the blood clot more. GPs notoriously don’t prescribe it to a high enough dose to be effective- you can take up to 1.5g three times daily (4.5g in 24 hours) for a maximum of 10 days while you’re bleeding only.

Both can be prescribed together if your periods are interfering with your life.

When to See your GP

If your periods are so heavy you’re soaking through pads or tampons every hour, or your pain is so severe you’re missing work, don’t ignore it. Conditions like endometriosis, fibroids, and adenomyosis could be at play, and they need treatment to keep them at bay.

Heavy and painful periods aren’t just “part of being a woman”—they’re something that deserves proper medical attention. Women are asked to do so much these days- work, raise children, run a home, be a good wife/partner, look after elderly relatives- you name it women are doing it so it’s important to be firing on all cylinders and making your health a priority.

The Bottom Line

You don’t have to go on hormonal contraception if you don’t want to. From diet and supplements to alternative therapies and medications, there are plenty of ways to manage heavy, painful periods without hormones.

Have you found a non-hormonal method that works for you?