Every month, countless women struggle through PMS symptoms and discomfort from their menstrual cycle. I grew up thinking that taking ibuprofen or pain medication during this short time was completely fine and normal. However, I didn’t realize the long-term side effects that these pills can have on your hormones and health. 

Since then, I’ve been experimenting with natural ways to support my body in its hormone cycles. And get this—it doesn’t have to include pain, nausea, headaches, mood swings, bloating, PMS or any of the other long list of symptoms we’ve been taught to live with.

What Causes Menstrual Cramps?

So, what actually causes uncomfortable cramping? As your uterus prepares to shed its lining each month, your body produces a hormone-like substance called prostaglandins. Its job is to help the uterine muscles contract and relax in preparation for shedding the lining. It’s a necessary function, but unfortunately, the excess of prostaglandins can cause menstrual pain or cramps, which are typically felt in the abdomen and sometimes in the back or thighs.

In the past, this has caused me to reach for the ibuprofen, because it temporarily reduces the amount of prostaglandins made by your body. But, your body produces this hormone-like substance for a reason and reducing the levels long-term can cause negative and lasting side effects, such as: digestive issues, higher risk of heart attack and stroke, decreased kidney function and increased blood pressure.  

Disclosure: Thank you for reading and sharing my content! The suggested products are ones that my family and I would also use, but I may collect a small commission on purchases made through some of the affiliate links on this page.

How I Ease My PMS Symptoms

1. Acupuncture

Traditional acupuncture has been used for over 2,000 years to treat pain and common ailments. Modern research confirms acupuncture’s ability to promote the body’s natural healing process. In fact, one study shows that in addition to easing pain, acupuncture treatment can also help to relieve secondary symptoms such as headaches.

According to Chinese medicine, cramping during the menstrual cycle is attributed to both blood and energy stagnation in the body. In acupuncture, a licensed practitioner inserts fine needles into the skin, stimulating nerves, muscle and connective tissue to increase blood flow and remove blockages. I have personally experienced the amazing benefits of acupuncture, especially in relation to PMS and menstrual cramps. In fact, I make sure I consistently visit our acupuncturist at least twice a month—it’s that great. 

Sound too good to be true? I highly recommend trying it out for yourself, but be sure you find a licensed practitioner of traditional Chinese medicine.

2. Epsom Salt Bath/Magnesium

Baths are a great way to relax, but to take it to the next level, try adding in a cup of Epsom salts. Hot water can help to increase blood circulation, while the Epsom salts provide the body with an easily absorbed dose of magnesium. Magnesium supports the body in reducing inflammation while soothing pain. This is the one I use.

3. Yoga/Workout

While being active may be the last thing you feel like doing, it may help alleviate your symptoms. Yoga incorporates gentle movements and stretching, coupled with rhythmic breathing. This helps decrease stress and tension in the body. Next time you’re feeling less than great, try this free yoga flow in the comfort of your own bedroom or living room.

4. Cramp Bark/Cramp Relief 

Cramp bark is a supplement that can help alleviate menstrual cramps. Research from in vitro studies have shown that cramp bark can block the spasms in smooth muscle, which could contribute to the cramping you feel. After sampling a few, I found that “Cramp ReLeaf” works best for me. Not only does it contain cramp bark, but it also incorporates a few other potent ingredients that all synergistically work together. When I’m feeling my worst, this is something I regularly use to help me feel better.

5. CBD Oil

This one may surprise you, but it’s the first thing I incorporate when any symptoms arise. CBD oil is an amazing and potent supplement that can help alleviate menstrual cramps and symptoms. Rest assured, CBD oil has little (less than .3% for hemp oil) THC cannabinoids in it, which means it will not create a high or make you feel stoned. 

Instead, it supports your body in feeling relaxed and calm. CBD can also help to reduce inflammation which is key, as research has shown that menstrual cramps are probably caused by a degree of acute inflammation.

Check your local health food store for CBD oil and give it a try. I highly recommend Ancient Nutrition’s CBD oil and especially love the cinnamon flavor. Unfortunately, you’re not able to purchase it online quite yet, so support your local stores!

6. Essential Oils

Essential oils are amazing, plant-based compounds that isolate the healing properties of the plants they are derived from. These healing properties can be used for a plethora of different remedies, one being symptoms related to menstruation. Oils like lavender and peppermint contain anti-inflammatory properties and have been shown to be beneficial for easing cramps.

Ylang ylang and clary sage oils are two more oils that provide PMS relief. They can help boost the mood, reduce stress and support the body in hormone balance. Marjoram oil is a little less common but a potent one to add in the mix. It helps reduce pain by limiting muscle spasms, which can be a huge contributor to cramps. 

Try making a DIY menstrual cramp blend at home:

Mix together in a 10 mL glass bottle: 

• 30 drops lavender essential oil
• 20 drops clary sage oil
• 50 drops marjoram essential oil 

Not all oils are the same quality. Here are some I recommend:

• Lavender
• Clary Sage
• Marjoram

Fill the rest of the bottle with a carrier oil of your choice like jojoba, almond or olive oil. Mix the bottle well and apply five drops to your low back and to your abdomen over your uterus. 

You can get great, high-quality essential oils here: Organic Essential Oils.

7. Vitex

Vitex, or chasteberry, is a fruit used as herbal medicine to help combat PMS, irregular periods, infertility and menopause. In fact, one study published in the Journal of Women’s Health and Gender-Based Medicine found that after using Vitex for three menstrual cycles, 93% of women reported a decrease in their symptoms and complaints. 

This potent herb helps to support the body in maintaining a healthy hormone balance, something that is vital for not only reproductive health, but health in general. Because of this, it can be very effective in relieving menstrual symptoms. I take this one.

8. Diet

Eating clean helps your body achieve hormone balance and function at its best. When your hormones are out of whack, so much is effected—from cortisol and blood sugar levels to increased risk of cancer, diabetes and heart disease.

When it comes to alleviating PMS and menstrual cramp symptoms, avoiding certain foods is important. For example, a diet high in processed foods and hydrogenated fats can actually make PMS symptoms worse. Specifically, avoid foods high in refined sugar or high fructose corn syrup. 

These foods can cause your blood sugar to spike, which can encourage inflammation, induce headaches and exacerbate mood swings. Excessive sodium in the diet can lead to bloating during your cycle. Caffeine is dehydrating and can worsen symptoms, and alcohol can prolong cramping during menstruation. At the very least, try to avoid these foods the week before and during your menstrual cycle.

9. Carb Cycling

Carb cycling may seem like an odd addition to this list, but it’s one that I’ve seen the greatest results with. In short, it’s a way of intentionally eating higher amounts of carbs on specific days and lower amounts on others. This way of eating can help increase your insulin sensitivity and balance your hormones. 

When I first started carb cycling, I wanted to lose another five pounds and get more lean. Not only did this happen, but my hormones balanced, I had more energy and I slept better! Truthfully, I didn’t even realize that my hormones needed to be balanced out. Once I started carb cycling as a way of eating, my monthly cramps and PMS symptoms disappeared. It was a great surprise! 

10. Tampons vs. Menstrual Cup

Did you know that your tampons could be contributing to your cramping and uncomfortable menstrual symptoms? Most tampons on the market today contain plastics and are treated with a plethora of chemicals. When used, the tampons “do their job” and soak up anything and everything.

However, this actually strips the vaginal wall of its lining and healthy secretions, which are necessary for maintaining a healthy pH balance. At the same time, you’re exposed to harmful chemicals. Also, the hard shape of a tampon can cause muscle spasms and cramping in the abdomen. 

Menstrual cups are reusable, eco-friendly and much less toxic to use. There have been many testimonials of women who, when they switch to using a menstrual cup, notice their cramps disappear, as well. It may take a few tries to get the hang of it, but once you do, you won’t go back!

There are many different types of menstrual cups available on the market today, all of which have slightly different shapes to them. Because of this, you may need to do a little research to find the one that accommodates your body type the best.

Understand What Your Body Needs  

The key is to learn how your body works, and what works over time. While monthly cycles are unavoidable, the unappealing associated symptoms don’t have to be. Try a few of these remedies and see how your body responds.

Have you found any other remedies to be effective? Did anything on this list surprise you? Let me know in the comments below.