Natural Ways to Support PMS & Period Pain
Although many people experience period pain, it’s important to know that moderate to severe pain is actually a sign of hormonal imbalance or inflammation, and shouldn’t be accepted as “normal.”
Here are a few natural options to help ease symptoms and promote balance.
Magnesium aka the “relaxation mineral” helps relax muscles, which can ease cramps. Start adding magnesium-rich foods or supplements in the days leading up to your period for better results. I usually take 2-3 magnesium glyinate supplements at night about 3 days before my period is expected. Magnesium is also linked to reduced stress and improved mood, which can help with PMS.
Raspberry leaf tea is a gentle herbal remedy that tones the uterine muscles and may reduce cramping. Drinking it regularly before your period or even daily can be a supportive addition to your routine.
Vitamin B6 plays a role in hormone regulation and can help reduce PMS symptoms. Eating foods like bananas, avocados, green veggies, and red meat supports mood stability and helps lower inflammation in the lead-up to your cycle.
Calcium can help reduce muscle contractions, which is why it’s beneficial for cramps. Incorporating calcium-rich foods like leafy greens, dairy, and fortified plant milks is an easy way to support your body through PMS.
Low levels of vitamin D are often associated with higher PMS symptoms, so make sure you’re getting enough either from sunlight, foods like eggs and fatty fish, or a supplement. If you supplement, consider vitamin D/K to help with absorption.
Vitex is a traditional herbal supplement that supports hormone balance, especially for estrogen and progesterone, and is often used to help alleviate PMS. However, it’s always best to consult with a healthcare provider before adding it to your regimen.
Alcohol, caffeine, and sugar can all increase inflammation and disrupt hormone balance, which may worsen PMS and period pain. Cutting back in the days before and during your period can make a noticeable difference in how you feel. Consider switching to decaf coffee or matcha.
Be mindful of toxic products - we can't avoid them all but it's helpful to think about clean beauty and household products because toxic products impact our liver and ability to detox excess estrogen which impacts how we're feeling throughout the cycle. I love Primally Pure beauty products (you can use code COURTNEY.DEVANNA for 10% off)
Gentle exercise like yoga, walking, or stretching can improve circulation, reduce bloating, and ease cramps without putting extra stress on the body. Low-impact movement is also beneficial for mood, which can help with PMS.
Castor oil packs placed on the lower abdomen can improve circulation and promote lymphatic drainage, which may reduce cramps and bloating.
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*Always consult with a healthcare provider before introducing new supplements to ensure they’re a good fit for your specific health needs.
Cover photo: Dupe Photos (Emily Wall)