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Exercise might be the last thing that would seem to relieve period pain, but new research suggests that using a treadmill can help.

Dysmenorrhea, or period pain, may affect approximately 59% of women, according to a review study from 2012.

Around 20% of women with dysmenorrhea experience pain so severe that it interferes with their daily activities.

The number of young women experiencing menstrual pain is an overwhelming 84%, according to other research.

As many as 55.2% of the women included in the study routinely have to take medication for their pain, and up to 40% of them avoid social situations as a result of the pain.

So far, nonsteroidal anti-inflammatory drugs seem to be the only effective way of alleviating period pain, as there is not yet sufficient evidence to support other therapies.

Now, a new study appearing in the journal Contemporary Clinical Trials has tested whether treadmill exercise can relieve period pain.

Priya Kannan, Ph.D., from the School of Physiotherapy at the University of Otago, in Dunedin, New Zealand, is the first and corresponding author of the new trial.

Studying treadmill exercise and period pain

Kannan and colleagues assessed the effect of “treadmill-based aerobic exercise” on the pain and symptoms of primary dysmenorrhea in 70 women aged between 18 and 43 years.

The researchers divided the participants into two groups. One group engaged in supervised aerobic training for a period of 4 weeks and continued with unsupervised treadmill exercise at home for the following 6 months.

During the first 4 weeks, the women exercised three times a week, starting on the first day after their period had ended. In the meantime, the control group continued with their usual care.

The main outcome that the researchers were interested in was pain intensity, followed by secondary outcomes, such as “quality of life […], daily functioning, and sleep.”

Over 20% less pain after 7 months

Overall, the researchers concluded that “Exercise has significant effects on primary dysmenorrhea-related pain, [quality of life], and function.”

Specifically, the women who had engaged in the exercise trial said that they had experienced 6% less pain at the end of the 4-week intervention and 22% less pain after continuing the regimen for an additional 6 months.

After the 7-month follow-up period, the women also reported better quality of life and daily functioning. However, exercise did not have any effect on sleep quality.

Study co-author Leica Claydon-Mueller, senior lecturer at Anglia Ruskin University, in Cambridge, United Kingdom, comments on the surprising findings, saying, “Women who have painful periods often take steps to actively avoid exercise — after all, when you are in pain, it is often the last thing that you want to partake in.”

“However, this trial demonstrated that exercise significantly reduced pain for those people taking part in the program, and they also reported reduced pain levels after 4 and 7 months.”

Kannan adds, “The improvements in quality of life scores after 7 months were noteworthy, although it was perhaps surprising that there was no significant difference in sleep quality to that of the control group.”

“These multiple benefits might be considered a ‘package deal’ by women. The evidence supporting the use of aerobic exercise for managing pain, improving the quality of life, and improving daily functioning has been strengthened by the findings from this research.”

Priya Kannan, Ph.D.

Many people use vaginal moisturizers or lubricants to help ease vaginal discomfort and to make intercourse more comfortable. A 2014 study involving 1,021 women found that 66 percent of participants reported having used a personal lubricant.

Although there are several vaginal lubricants available in the personal health aisle, some people prefer a more natural approach.

In this article, we explore whether coconut oil works as a vaginal lubricant, how to use it safely, and risks and considerations.

We also cover other benefits of using coconut oil on the skin, and some alternative options for vaginal dryness.

Does it work?

Coconut oil is popular as a natural skin moisturizer.

Coconut oil is popular home remedy for a number of health conditions. Many people also use it to moisturize their hair and skin. The oil is also gaining popularity as a natural lubricant for vaginal dryness.

However, evidence for the effectiveness of coconut oil as a vaginal lubricant is so far largely anecdotal.

Some studies suggest that coconut oil is safe to use on the skin and can help relieve dryness. For example, a 2013 study investigated the topical use of coconut oil for treating mild to moderate atopic dermatitis in children.

The team concluded that coconut oil was more effective than mineral oil at treating symptoms of atopic dermatitis, such as skin dryness. None of the children in the study experienced adverse reactions to the coconut oil.

The researchers also found that coconut oil:

• coated the skin to reduce water loss
• helped strengthen the skin barrier
• had emollient properties, meaning that it may help soothe and hydrate the skin

How to use safely

Scientists have conducted no research into the safety or effectiveness of coconut oil as a personal lubricant. However, several studies suggest that coconut oil is generally safe to use on the skin.

Anyone with an allergy or sensitivity to coconut or coconut oil should avoid using such products on the skin or as a personal lubricant.

Before using coconut oil, it can be helpful to perform a patch test. To do this, rub a small amount of the coconut oil on the inner skin of the forearm and wait for 24 hours to see whether there is a reaction.

Stop using coconut oil on the skin or as personal lubricant if it causes:

• itching
• flushing
• swelling
• irritation or discomfort

To use coconut oil as a personal lubricant, apply it around the opening of the vagina and on the vulva. Also apply the oil to any objects that will enter the vagina, such as the penis, fingers, or sex toys.

Risks and considerations

A person can speak to their doctor if they are experiencing vaginal dryness.

People using latex-based contraceptive devices, such as condoms and diaphragms, should avoid using coconut oil as a vaginal lubricant.

Coconut oil and other oil-based lubricants break down the latex in these devices, which makes them less effective and increases the risk of unplanned pregnancies and sexually transmitted infections.

Vaginal lubricants can also disrupt the natural pH balance inside the vagina, which may increase the risk of infections. People more to prone vaginal infections may wish to speak to their doctor before using coconut oil as a lubricant.

There may be other options that are safer for individuals who are highly sensitive to pH changes.

It is also worth noting that oil-based lubricants such as coconut oil can be messy to use and may stain clothing, underwear, and bedding.

Using a towel during sex can help protect sheets. People using coconut oil outside of sexual activity may wish to consider using a panty liner or a thin pad to help protect underwear.

Are there other benefits?

Pure coconut oil is a natural moisturizer and does not contain added chemicals that may cause skin irritation.

Some studies also suggest that coconut oil has antibacterial properties, which may help protect against infections.

For example, a 2013 study found that medium-chain fatty acids from virgin coconut oil can inhibit the growth of Clostridium difficile, which is a type of bacteria that can cause a serious form of diarrhea.

There are also some practical benefits to using coconut oil. It is a thicker oil, which means that it tends to stay on the skin longer, reducing the need for reapplication. This can make coconut oil a cost-effective option for personal lubrication.

Coconut oil is also widely available in both health and grocery stores.

What are some alternatives?

Almond oil is an alternative to coconut oil.

Other natural lubrication options include almond, olive, peanut, and avocado oils.

There are also many different commercial personal lubricants that are widely available in pharmacies and online.

Commercial lubricants come in three main forms:

• water-based
• oil-based
• silicone-based

Water- and silicone-based lubricants are best for people who use latex condoms or diaphragms.

Some products cause irritation when a person uses them on the delicate tissues of the vulva and vagina. These include:

• petroleum-based products, such as Vaseline
• products containing glycerin
• baby oil
• flavored products
• products with warming, cooling, or tingling properties

Although spermicidal gel does provide lubrication, it can sometimes cause irritation, and it has an unpleasant, chemical-like taste and smell.

People going through or already through menopause may wish to speak with their doctor to see whether they are a candidate for vaginal estrogen. This can help correct the hormonal imbalances that lead to vaginal dryness.

Summary

Coconut oil is a popular natural option for relieving vaginal dryness. Although there is no specific research into using coconut oil as personal lubricant, studies suggest that coconut oil is generally safe to use on the skin.

Coconut oil can cause skin irritation in some people, so it is advisable to test the oil on a small patch of skin before using it as a personal lubricant.

Because oils can break down latex, people who use latex condoms or diaphragms may wish to consider not using coconut oil or any other oil-based products as a lubricant during sex.

A range of pure coconut oil products are available to purchase online.

Scientific research has shown that people can help regulate an irregular menstrual cycle with home remedies and lifestyle changes, such as altering their diet and exercise regimens.

People can also try other natural remedies, such as eating turmeric or pineapple, though there is no scientific evidence that these methods work.

This article explores which home remedies can help regular irregular periods, which ones have no evidence to back them up, and how to use them.

What are irregular periods?

A menstrual cycle is the number of days between the first day of each period. On average, this is 28 days. Some people have a longer menstrual cycle, and others have a shorter one. A typical range is between 21 and 35 days.

Irregular periods are when periods happen more or less often than every 21 to 35 days, or when a period is very variable or unpredictable. When a person has irregular periods, the time between each period may vary each month.

The following sections discuss six home remedies and lifestyle changes that evidence suggests can improve irregular periods.

1. Reduce stress

A person can help regulate their menstrual cycle by reducing stress.

Researchers suggest that high levels of emotional stress have links to irregular periods.

Finding ways to reduce stress may help a person regulate their menstrual cycle. Avoiding stressful situations and managing family or workplace expectations may help.

When it is not possible to avoid stress, try doing activities that limit the impact it has on the body.

2. Meditate

Meditation is a simple and free way to reduce stress at home or work. As stress and irregular periods are linked, reducing stress may make periods more regular.

Researchers suggest that meditation may improve multiple adverse effects of psychological stress. To try meditation:

• find a quiet place to sit
• sit up straight, with arms relaxed and hands on knees
• breath in and out deeply
• focus on the sound of the breath
• listen in to other surrounding sounds
• acknowledge thoughts as they occur but then let them go

At first, try meditating for just a few minutes and increase the time by a minute each day.

3. Practice yoga

Yoga is a physical form of meditation that most people can try at home. Many people across the world use this ancient practice daily to improve their well-being.

Practicing yoga may be an effective way to regulate periods. A small-scale 2013 study found that a daily yoga practice helped to balance hormones linked with irregular periods.

Yoga with Adriene offers simple yoga videos that are suitable for beginners.

4. Lose or gain weight

Changes in body weightcan affect a person’s menstrual cycle.

Having a low body weight may mean a person’s periods become irregular or even stop. The body needs some fat to produce the hormones of the menstrual cycle, so gaining weight may help regulate their periods.

Similarly, having obesity or being overweight may cause menstrual irregularities. Losing weight may make a person’s periods more regular.

Maintaining a healthy weight is essential for reproductive health. Eating a healthful, calorie-controlled diet and exercising regularly may help a person manage their weight.

5 Adjust exercise levels

Although regular exercise offers many health benefits, doing too much can interrupt the menstrual cycle.

Exercise is vital for a person’s mental and physical health. Research suggests that regular aerobic exercise may improve menstrual cramps.

Exercise is an effective way to maintain a healthy weight. Because being overweight can cause irregular periods, reducing weight may make periods more regular.

However, when it comes to exercise and periods, balance is important. Exercising too much may interrupt the menstrual cycle. Extreme exercise may even cause a person’s periods to stop.

The Department of Health and Human Services recommend that adults do at least 2.5 to 5 hours of moderate-intensity exercise or half this amount of vigorous-intensity activity every week.

6. Top up on vitamin D

Vitamin D aids calcium absorption in the gut, which is essential for healthy bones.

Research shows that vitamin D may also help regulate ovulation. A 2015 study found links between low levels of vitamin D and irregular periods.

Irregular periods are a common symptom of polycystic ovary syndrome (PCOS). A small-scale 2014 clinical trial suggests that taking supplements of vitamin D and calcium, alongside metformin, may help regulate periods for people with PCOS.

Sunlight causes a person’s body to produce vitamin D. So to top up on vitamin D, spend time outside in the sunshine.

People can also get vitamin D from fatty fish, such as salmon and tuna. Some manufacturers add vitamin D to fortified plant milk and cereals. Taking supplements is another way to make sure the body gets enough vitamin D.

Other ideas

Some scientific evidence backs up the six ideas in the section above. Although the home remedies in the following section have less research to back them up, some people may find them helpful.

Apple cider vinegar

Initial research suggests that drinking apple cider vinegar may regulate ovulation for people with PCOS. Scientists need to carry out more research to prove this benefit, however. The study in question had only seven participants, making it too small to be conclusive.

Pineapple

Pineapple contains an enzyme called bromelain which may reduce inflammation. Some causes of irregular menstruation involve inflammation.

Some people believe that eating pineapple may help regulate periods, though research has not found a link between the two. Researchers need to carry out more studies to see if pineapple can improve irregular periods.

Pineapple juice, like other fruit juices, is high in sugar and not a good choice for people with diabetes.

Turmeric

Turmeric is a popular home remedy for a range of health conditions, including irregular periods. However, its ability to regulate periods is unproven.

The main benefit of turmeric that scientists have found is its ability to reduce inflammation. Research suggests that curcumin, an active ingredient found in turmeric, has anti-inflammatory effects.

Summary

Irregular periods have many causes. Making lifestyle changes to reduce or manage stress and maintain a healthy body weight may help regulate periods.

Meditation and yoga are effective stress management methods. Regular exercise and a healthful diet can help people manage their weight. Getting enough vitamin D may also support a healthy menstrual cycle.

Eating turmeric or pineapple and drinking apple cider vinegar are other possible home remedies, but more research is needed before doctors can recommend them as effective treatments.