Every month, millions of women brace themselves for the onslaught of severe cramps, menstrual pain and premenstrual syndrome (PMS). But what if there were natural remedies that could offer effective relief? Well, it turns out there are at least 10 proven natural remedies that can help relieve cramps and offer much-needed peace from PMS symptoms. So, say goodbye to the days of suffering in silence and discover the power of nature’s remedies with our helpful guide to relieving menstrual cramps.

What Causes Painful Periods?

Period pain, also known as dysmenorrhea, occurs due to the contraction of the uterus during menstruation.

These contractions help expel the uterine lining, leading to the shedding of blood and tissue during menstruation. The pain arises when the uterus contracts strongly, causing cramping sensations in the lower abdomen. Additionally, hormonal changes, such as fluctuations in prostaglandin levels, can contribute to increased uterine muscle contractions and heightened sensitivity to pain. The menstrual cycle’s hormonal fluctuations can lead to primary dysmenorrhea, which is a common cause of period pain, involving intense cramping due to these physiological processes. These hormonal shifts can also lead to other symptoms commonly associated with PMS, such as mood swings, fatigue, and bloating.

Magnesium Magic

Magnesium, often referred to as nature’s calming mineral, holds the key to unlocking relief from the discomforts of menstruation. Despite its importance, many overlook its role in relieving period pain and soothing PMS symptoms.

Magnesium deficiency can worsen the already challenging symptoms of PMS and period pain. When the body lacks magnesium, muscle tension increases, leading to heightened cramping and discomfort during menstruation. Magnesium deficiency may also contribute to mood swings and irritability commonly experienced before and during periods.

Magnesium-Rich Foods

Fortunately, incorporating magnesium-rich foods into your diet can help replenish magnesium levels and relieve menstrual symptoms. Leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, legumes like beans and lentils, and whole grains like quinoa are excellent sources of magnesium. By adding these foods to your meals, you can naturally boost your magnesium intake and support your overall health.

Supplementing with Magnesium

In addition to dietary sources, The Fix XCRAMP supplements offer a convenient way to address magnesium deficiencies and ease period pain. Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. Consulting with a healthcare professional can help determine the best type and dosage of magnesium supplement for your needs.

Embrace Herbal Teas

Chamomile herbal tea for period pain and PMS relief.

Herbal teas offer a comforting and natural way to relieve period pain and ease the symptoms of PMS. Chamomile, ginger, and peppermint teas, in particular, boast soothing properties that can provide relief during menstruation. Additionally, ginger and green tea are specifically recognized for their ability to treat menstrual cramps, offering a natural alternative to over-the-counter medications.

Chamomile Tea

Chamomile tea is renowned for its calming effects, helping to relax muscles and ease menstrual cramps.  To brew chamomile tea, steep a chamomile tea bag or loose chamomile flowers in hot water for 5-10 minutes to release its calming properties fully.

Ginger Tea

Ginger tea, with its anti-inflammatory properties, can reduce inflammation and ease period pain, making it an effective remedy for painful menstrual cramps. Ginger tea can be made by simmering fresh ginger slices in hot water for 10-15 minutes, or by steeping ginger tea bags.

Peppermint Tea

Peppermint tea acts as a natural muscle relaxant, soothing gastrointestinal discomfort often associated with PMS. Peppermint tea is easily brewed by steeping peppermint leaves in boiling water for 5-10 minutes. 

Enjoying these herbal teas throughout the day, especially during menstruation, can provide continuous relief from period pain and PMS symptoms.

Power of Omega-3 Fatty Acids

Omega-3 fatty acids may have a major influence on combating inflammation, making them effective natural remedies for menstrual pain and PMS symptoms. By reducing inflammation in the body, omega-3s can effectively ease menstrual discomfort and promote overall well-being. 

Sources of Omega-3s

Fatty fish like salmon, mackerel, and sardines are rich sources of omega-3s, making them excellent additions to your diet for menstrual health. These fatty acids work by regulating prostaglandin levels, the compounds responsible for triggering uterine contractions and causing period pain. By incorporating omega-3-rich foods into your meals, you can help reduce the pain intensity of menstrual cramps and discomfort.

Vegetarian and Vegan Sources of Omega-3s

In addition to fatty fish, plant-based sources of omega-3s such as flaxseeds and walnuts offer alternative options for those following vegetarian or vegan diets. Flaxseeds, in particular, are abundant in alpha-linolenic acid (ALA), a type of omega-3 fatty acid known for its anti-inflammatory properties. Grinding flax seeds and adding them to smoothies, yoghurt, or oatmeal is an easy way to incorporate this beneficial nutrient into your daily routine. Similarly, snacking on walnuts or incorporating them into salads and baked goods can provide a satisfying dose of omega-3s to support menstrual health.

Whether you opt for marine-based or plant-based sources, incorporating omega-3s into your diet offers a natural and effective approach to menstrual relief. Embrace the nourishing benefits of omega-3 fatty acids to support your body’s needs and experience greater comfort during menstruation.

Curcumin: Nature’s Anti-Inflammatory

Curcumin, a natural remedy for period pain.

Curcumin, the active compound found in turmeric, boasts potent anti-inflammatory properties that make it a valuable ally in the fight against period pain and PMS symptoms. This golden spice has been revered for centuries in traditional medicine for its ability to reduce inflammation throughout the body, including the inflammation associated with menstrual discomfort. By blocking inflammatory pathways, curcumin can help reduce the severity of cramps and discomfort experienced during menstruation.

Adding Curcumin to Your Diet

Incorporating turmeric into your meals offers a flavourful and creative way to reap the benefits of curcumin. Add a pinch of turmeric to savoury dishes like curries, soups, and stir-fries to infuse them with its vibrant colour and subtle flavour. You can also create turmeric lattes or golden milk by blending turmeric with warm milk and a dash of honey for a soothing and anti-inflammatory beverage. For a refreshing twist, try incorporating turmeric into smoothies or salad dressings for a nutritional boost.

Whether sprinkled into savoury dishes or blended into beverages, turmeric offers a versatile and delicious way to support your menstrual health. Alternatively, The Fix natural period tablets are a foolproof way to add curcumin into your daily life. We suggest jumping on The Fix XAll for a powerful daily blend of chasteberry, turmeric and ashwaganda that relieves symptoms of premenstrual tension and helps maintain healthy immune system function while supporting energy production. A triple win for living life on your terms without pesky period pain!

Balancing Act: Evening Primrose Oil

Evening primrose oil is renowned for its ability to help regulate hormonal fluctuations, making it a valuable tool in easing the symptoms of PMS. This natural oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid that plays an important role in hormone regulation. By supplementing with evening primrose oil, you may experience relief from common PMS symptoms such as breast tenderness, mood swings, and bloating. Evening primrose oil’s anti-inflammatory properties can further contribute to easing discomfort associated with menstrual cramps.

When considering evening primrose oil supplementation, it’s essential to consult with a healthcare professional to determine the appropriate dosage for your needs. Typically, doses range from 500mg to 1500mg per day, divided into smaller doses taken throughout the day. Just remember to start with a lower dose and gradually increase as needed, as individual responses may vary. Also, be mindful of potential side effects such as nausea, headaches, and gastrointestinal discomfort. While rare, allergic reactions to evening primrose oil may occur, so it’s essential to discontinue use if any adverse reactions occur and seek medical attention if necessary.

If dealing with unpredictable feelings during your menstrual cycle, say goodbye to mood swings with the potent blend of premium ingredients in The Fix’s XMOOD period tablets. Featuring saffron. Siberian ginseng, and magnolia vine, this formulation supports emotional balance and stress adaptation, giving you control over your monthly moods (and not the other way around).

Vitex for PMS Relief

Vitex supplements for period pain.

Vitex, also known as chasteberry, is a herbal remedy with a long history of use in supporting women’s reproductive health and alleviating PMS symptoms. This herb works by influencing the hormonal balance in the body, specifically by regulating levels of prolactin and progesterone. By doing so, Vitex helps to address the underlying hormonal imbalances that contribute to symptoms such as mood swings, breast tenderness, and irregular or late periods.

Research suggests that Vitex may be particularly beneficial for women experiencing symptoms of PMS, including irritability, anxiety, and bloating. Its ability to modulate hormone levels can lead to more regular menstrual cycles and reduced severity of PMS symptoms over time. However, it’s important to note that Vitex may not provide immediate relief and may take several menstrual cycles to produce noticeable effects.

When considering Vitex supplementation, consult with a healthcare professional to determine the appropriate dosage and duration of use. Typically, doses range from 150mg to 300mg per day, taken in the morning with food. While Vitex is generally well-tolerated, some individuals may experience side effects such as gastrointestinal upset or headaches. As with any herbal remedy, it’s essential to monitor your body’s response and discontinue use if any adverse reactions occur.

Exercise Away the Pain

Woman walking as exercise.

Regular exercise is a powerful tool when trying to fix period pain and manage PMS symptoms effectively. Engaging in physical activity not only promotes overall health but helps to reduce menstrual discomfort by increasing blood flow and releasing endorphins, the body’s natural painkillers. A 2018 review found that regular exercise might reduce or even eliminate the need for pain relief medication by providing natural period pain relief. By incorporating regular exercise into your routine, you can experience significant relief from period pain and improve your overall well-being.

Gentle activities like yoga, walking, and swimming are particularly beneficial for menstrual health. Yoga offers a combination of stretching, strengthening, and relaxation techniques that can help relieve muscle tension and reduce stress, both of which contribute to period pain. Walking provides a low-impact cardiovascular workout that promotes circulation and helps to relieve bloating and cramping. Similarly, swimming offers a gentle yet effective form of exercise that can help ease muscle tension and promote relaxation during menstruation.

It’s essential to listen to your body and choose activities that feel comfortable and enjoyable. While vigorous exercise may not be suitable for everyone during menstruation, gentle movement can provide significant relief without worsening symptoms. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to experience the full benefits of physical activity for menstrual health.

Cramp Bark: Nature’s Soothing Remedy

Viburnum opulus, also known as cramp bark, has a long history of traditional use as a natural remedy for menstrual cramps and discomfort. This plant, native to Europe and North America, contains compounds with antispasmodic and muscle-relaxing properties, making it a great natural solution for relieving the intense pain often associated with menstruation.

The key benefit of cramp bark is its ability to relax the uterine muscles, which can become tense and contract excessively during menstruation, leading to cramps and discomfort. By easing muscle spasms and reducing uterine contractions, cramp bark offers significant relief from menstrual cramps and associated symptoms.

Viburnum opulus is commonly available in various forms, including teas, tinctures, and The Fix XCRAMP capsules – a powerful and proven blend of natural ingredients that actively relieve menstrual cramps and reduce menstruation pain/dysmenorrhea. Drinking cramp bark tea or taking a cramp bark tincture during menstruation can help alleviate cramps and promote relaxation. Some women also find relief by applying a cramp bark poultice or compress directly to the lower abdomen.

Warmth and Comfort: Heat Pack

Woman with hot water bottle.

Heat packs and hot water bottles are simple yet effective ways to relieve menstrual cramps and promote relaxation during menstruation. Applying heat to the lower abdomen helps to relax the muscles of the uterus, melting away tension and easing the intensity of cramps. This natural method works by increasing blood flow to the area, which can help alleviate pain and discomfort.

Using a heat pack or hot water bottle effectively involves a few key tips to maximise relief. Firstly, choose a heat pack or hot water bottle that provides consistent and gentle warmth without being too hot. Avoid placing the heating pad or hot water bottle directly on the skin; instead, wrap it in a thin cloth or towel to create a barrier and prevent burns or discomfort. Apply the heat pack or hot water bottle to the lower abdomen or lower back, where cramps are most commonly felt, and allow yourself to relax and unwind while the heat works its magic.

It’s important to listen to your body and adjust the heat level and duration of use based on your comfort level. Some women find relief with continuous heat therapy, while others prefer intermittent use for short periods. Experiment with different settings and durations to find what works best for you.

In addition to traditional heat packs and hot water bottles, other heat therapy options such as heating pads or warm baths can also provide relief. Adding essential oils like lavender or chamomile to your bathwater can enhance relaxation and further soothe menstrual discomfort.

Ginkgo Biloba (Ginkgo) for Natural Period Pain Relief

Ginkgo biloba, commonly known as ginkgo, holds promise as a natural remedy for healing period pain. While its primary fame lies in cognitive enhancement, ginkgo’s ability to improve circulation and reduce inflammation could offer relief from menstrual cramps and discomfort.

It all boils down to ginkgo’s capacity to enhance blood flow throughout the body, including to the pelvic region. By facilitating better circulation, ginkgo may help ease the intensity of menstrual cramps caused by reduced blood flow to the uterus. Furthermore, its anti-inflammatory properties may contribute to reducing the overall discomfort associated with menstruation.

Incorporating ginkgo into your wellness routine can be as simple as taking a ginkgo supplement, like The Fix’s XCRAMP, or drinking ginkgo tea. However, always consult with a healthcare professional before adding ginkgo to your regimen, particularly if you have any underlying health conditions or are taking medications.