Looking for holistic, natural things you can do to improve PMS symptoms and menstrual cramps? This blog post is all about the things I changed to improve my period cramping WITHOUT relying on hormonal birth control or counter medications.
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Today we’re talking all about period pain! After all, this is The Girl Handbook blog so I knew we’d eventually be talking about strawberry week at some point. If you struggle with extremely painful periods and are looking for some relief in your menstrual cycle, you are in the right place.
I am in no way a doctor or medically trained. The information in this article and all other accompanying material contained on this site are for informational purposes only. The information in this article is simply my own opinions. Nothing on this site is intended to be a substitute for professional medical advice. Always consult the advice of your doctor or other qualified healthcare provider with any questions you have.
Menstrual pain can be a real pain, literally. The heavy bleeding, muscle cramps, it’s all NO fun. But there are natural remedies and practical ways to help manage and reduce them! The good news? Whether it’s through diet changes or simple lifestyle tweaks, you CAN find relief from those menstrual symptoms without relying solely on medication.
Now, sometimes I will still resort to a Tylenol or other over the counter pain relievers on occasion and there is no shame in doing that every so often. But, if you are having to pop them like candy for the entirety of your menstrual period something needs to change.
Here are some tips to help ease those cramps and make that time of the month a little more bearable.
How To Reduce Period Cramps
Since I’m no medical expert here, I’m just going to share my own personal experience with trying to reduce period pains. What works for some may not work for others, obviously.
I think there are so many tips out there, but cleaning up your diet is the most impactful. In fact, I would personally argue it is the number one thing you can do to see progress in those period pains! It was definitely the game changer for me. I’ll explain how and what to change as we go on. Let’s get in to it!
Eliminate Seed Oils in Your Diet
Seed oils like canola, sunflower, and soybean oil can contribute to inflammation in the body. So, that inflammation might make period cramps worse! I learned about seed oils sometime in 2022 and have been very mindful of them sense. If you aren’t really sure what seed oils even are or why you might want to eliminate them, I highly suggest researching it!
Personally, I strongly believe that this was one of the largest contributing factors to my success in reducing period cramps because it all happened around the same time. It’s also important for your overall health.
Try switching to healthier fats like butter, olive oil, coconut oil, or avocado oil. These alternatives are less inflammatory and can help support overall hormonal balance. You will have to start reading food labels (most dressings, chips, and processed snack items like protein bars, packaged nuts, etc. unfortunately have seed oils in them) and more than likely have to make swaps in your everyday food choices.
Of course, if you’re looking for immediate instant relief this tip won’t help. This is a lifestyle change that you will need to implement and hopefully a few months down the road you’ll notice the massive change and pain relief.
Balance Blood Sugar Levels
Keeping your blood sugar levels stable is key to reducing cramps. When blood sugar spikes and crashes, it can lead to increased inflammation and discomfort. This gets your hormones all out of whack when it tries to recover from a crash which obviously isn’t great for PMS.
Eating balanced meals with protein, healthy fats, and complex carbs can help maintain steady blood sugar levels throughout the day. While I have made a huge effort to reduce my daily sugar intake, it also means just trying to have protein at the same time as something that might cause a sugar spike. For example, instead of having a bagel for breakfast, make sure you have a bagel WITH some eggs for protein. The protein sort of helps “soften the blow” when all that sugar hits your system.
Try Herbal Teas
Trying different teas and seeing if any help is a great idea, also! This is a natural way to relieve your symptoms. Since it can’t hurt anything to try, I say give it a shot. Even if nothing else, the warm cup of tea will be soothing! However, people have been using teas (especially ginger tea) for years to help relieve period pains so I definitely think there is something to this tip.
I’ll run through some of the best teas options I have either tried personally that worked or that I know others who have tried with success.
- Ginger Tea – Ginger is know for having anti-inflammatory properties! It’s also the most popular choice for reducing pain and discomfort during menstruation. It could potentially help with BOTH pain and bloating, so give this one a try!
- Chamomile Tea – Chamomile tea helps mostly with sleep and lowing stress. Both great things for balancing out hormones, so could possibly help with lowing your period pains!
- Green Tea – Green Tea has been said to reduce menstrual cramping but I personally steer clear because it has caffeine. Caffeine does not help AT ALL for me personally while on my period. It just makes things worse! I know a few others who swear by green tea for cramping though so it really depends on if you are sensitive to caffeine or not.
- Red Raspberry Leaf Tea – This tea is more commonly recommended to pregnant women as it can help strengthen the uterine muscles but it’s also a great one to get in the habit of drinking for period cramps!
Overall, I’m a fan of ginger tea and think it’s a good idea for painful cramps. I think that is where I would start if I were exploring teas for the first time. Peppermint tea is another one I hear a lot on for the calming effects, but don’t have as much experience with so would recommend you research it if interested!
Use a Warm Heating Pad
Finally, something you can do TODAY for relief! A warm heating pad or hot water bottle can work wonders for relieving period cramps, especially on the lower back. The heat helps relax the muscles in your lower abdomen and can ease the pain during the shedding of the uterine lining.
Just place it on your lower belly for about 20 minutes, and you should start to feel some relief. A warm water bottle or heating pad really is one of the best natural things you can do to relieve some of that current day cramping. A warm bath is also great!
Switch to a Whole/Real Food Diet
Okay, here we go. The MAIN thing I did to see a massive improvement in my period cramping. Eating a diet rich in whole, unprocessed foods throughout the entire month can make a big difference in how you feel during your period. In fact, I 100% think it is why my menstrual cramp pain improved. Not to mention the other health benefits like improved energy, clearer skin, etc.
Focus on fruits, vegetables, proteins, and healthy fats. These nutrient dense foods can help reduce inflammation and provide your body with the essential nutrients it needs. This means I’m still eating pretty much everything I always have, I just either make it homemade or have switched to a cleaner brand.
Instead of frozen sweet potato fries from the store, you’ll make your own with real sweet potatoes and a touch of olive oil and seasonings. Instead of frozen or canned biscuits, whip up your own drop biscuits (these are my FAV and so easy!). Instead of casseroles that call for canned soups, go for ones where you make your own with chicken broth, flour, and butter. You get the picture.
Switch to Very Low Impact Exercising During Your Period
During your period, high intensity workouts might feel too intense and could potentially increase cramps. In fact, your hormones are at their very lowest levels and doing something super hard is not going to be productive. Save those super heavy strength training days and strenuous exercise workouts for later and instead switch to yoga or walking during this time.
Low impact exercises like walking, gentle yoga, or stretching are all a good choice. These gentle exercise activities can help improve circulation and reduce pain without putting too much strain on your body. Hey, this is your excuse to take it easy at the gym, so enjoy! It’s rest time!
Reduce Refined Sugar
I’ve already alluded to this some, but having constant blood sugar spikes is NOT great for your hormones and therefore can negatively affect the way you experience cramping. Especially if you deal with polycystic ovary syndrome, this one is important.
Refined sugars could potentially inflame and worsen your period-related discomfort for sure. Try to cut back on sugary snacks, drinks, and desserts throughout the entire month. Instead, satisfy your sweet tooth with naturally sweet fruits or small amounts of natural sweeteners like honey or maple syrup.
Switching to Organic Pads vs. Tampons
Here’s another one you might think is totally crazy but I am a firm believer in!! Buy organic pads instead of traditional pads or tampons. Of course doing this one thing alone might not solve anything if your diet is still heavy on the fried/sugary end of things, but if you’re looking to take things up a notch this is a great switch to make after the diet is in check.
If you don’t believe me, just Google the word tampons and the latest news is that arsenic and other heavy metals have been linked to tampons! Geez. Since the skin that surrounds the vagina has a higher chance of chemical absorption than skin on other parts of the body, we definitely don’t want those things nearby.
Regular pads often contain chemicals and synthetic materials. Do you really want those seeping up and close to such a sensitive area? Anyways, switching to organic pads can reduce exposure to these irritants and may help lessen discomfort during your period. Plus, they’re better for the environment!
Eat Anti-Inflammatory Foods
Try to incorporate iron and magnesium rich foods during your period! Also, ginger, berries, dark chocolate, red meat like steak or beef, veggies, and avocado are all great. Eating fish can also help with period pain because it contains omega-3 fatty acids. I just cannot emphasize enough how an anti-inflammatory diet will help.
Avoid fried foods, high sugar desserts, and packaged snacks. Fast food won’t help your period cramps one bit, either! Try to cook at home as much as you can.
Lessen Your Caffeine Intake
Caffeine can contribute to dehydration and increase muscle tension, which can make cramps worse. Try to cut back on caffeinated drinks during your period. Instead, opt for caffeine-free herbal teas or water to stay hydrated and relaxed.
I bet you really will be surprised at the difference if you switch to decaf during your period.
Aloe Vera Juice
Aloe vera juice is known for its anti inflammatory and soothing properties. Drinking a small amount of aloe vera juice can help calm your digestive system and reduce inflammation, which might ease period cramps.
I tried this for several months last Fall and think it really helps! I no longer prioritize this but I think it’s something to do in the beginning stages of getting your hormones more regulated to reduce period cramps.
This is the brand/type I purchased of Aloe vera juice but I found a smaller size bottle in store at Whole Foods.
Prioritize Drinking More Water
Drinking more water can help with period cramps. When you’re well hydrated, your body doesn’t hold onto as much water, which can reduce bloating. Less water retention can make cramps less painful.
Good hydration also helps your blood flow better which can relax your muscles and ease cramps. Plus, water helps get rid of toxins that might cause inflammation and pain. So, staying hydrated can make it easier to handle cramps and feel better during your period.
Conclusion
Dealing with period cramps can be challenging, but making a few lifestyle and dietary changes can help alleviate the discomfort. From removing inflammatory seed oils to incorporating soothing herbal teas, these home remedies can make a big difference in how you feel during your period.
Remember, it’s all about finding what works best for your body and taking steps to support your overall well being!
