Best Natural Remedies for Period Symptoms

We’ve rounded up the best natural ways to help you when it’s that time of the month.

There are several easy and effective ways to get relief for some of the most common period symptoms, including:

●      Menstrual cramps

●      Bloating

●      Lower back ache

●      Headache

●      Low mood

●      Fatigue

●      Poor sleep

●      Hormonal acne

During your period, it’s normal to feel some negative symptoms that leave you feeling uncomfortable and lousy. Even so, you don’t have to just put up with it. Trying some of these simple and natural ideas during your period can get you feeling better in no time.

8 Best Ways to Get Natural Relief for Your Period

1.   Drink Water

Yep, you’re already doing it. This one is simple, but it’s tried and true! Hydration is important anytime, but keeping yourself hydrated during your period can help with everything from hormonal acne to headaches, fatigue, and even cramping.

Without enough water, your menstrual cramping may be worse than it would be otherwise. Drinking water also helps flush out toxins from the body. It’s generally recommended for women to aim for getting 72 ounces of water daily.

Along with getting enough water, try to stay away from caffeine and alcohol. Caffeine is a stimulant and is known to increase irritability and feelings of anxiousness. On the other end of the spectrum, alcohol is a depressant that can worsen mood swings, which are common during this time. Also, excessive alcohol consumption can lead to increased dehydration.

2.   Try Herbal Tea

Herbs that aid digestion can help relieve the gas and bloating that come with your period. Some good herbal teas to try are peppermint and ginger. Peppermint tea is good for muscle relaxation and preventing bloating. Ginger tea has anti-inflammatory properties and is especially helpful for combating nausea.

Chamomile tea is another good choice because it can help with a variety of ailments. It can help relieve period cramps, inflammation, muscle spasms, and ease headaches, while also helping you to get a better night’s sleep.

3.   Aromatherapy

Utilizing essential oils through aromatherapy may provide some comfort. Essential oils like lavender or chamomile are known for their stress reducing properties. Other oils like citrus oils, or ylang-ylang may help uplift your mood, reduce mood swings, and even help with clearer skin.

Essential oils also can be applied topically when diluted with a carrier oil. For example, tea tree oil may reduce inflammation and help with hormonal acne. But let’s not forget the added bonus of essential oils: they smell great!

4.   Light Movement and Exercise

During your period you might not feel up to your usual exercise routine. That’s okay! But you don’t have to stop exercising altogether. Moving your body may actually help you feel better and more energized.

For starters, the endorphins released during exercise can give you a happiness boost almost immediately. They’re also effective, natural pain killers that can help with a variety of period pains.

One research study found that exercise was the most effective natural treatment in providing relief from period symptom pain. Combining heat therapy and exercise was even better.

Consider a gentler exercise, like yoga, during your period. Yoga promotes deeper breathing which can help circulate oxygen in your body and relieve cramping and muscle tension.

Walking and jogging are also great options when you’re looking for a lighter form of exercise, but still want the benefits of a workout.

5.   Good Nutrition

It’s been said before, but it’s worth repeating, food is medicine. Choosing nutrient-dense foods and eating enough fiber can help you feel better when dealing with the common period pains.

Eating foods that reduce inflammation will naturally help ease menstrual cramps. These include things like berries, nuts, leafy greens, and avocados.

Eat Plenty of These Foods:

  • Fruits
  • Vegetables
  • Legumes
  • Whole grains
    • Brown rice
    • Oatmeal
  • Lean proteins
  • Yogurt
  • Nuts and seeds
  • Omega-3 rich foods
    • Salmon
    • Flaxseed
    • Walnuts

Avoid These Foods:

  • Fatty foods
  • Refined grains
  • High-sodium foods
  • Red meat
  • Spicy foods
  • Caffeine
  • Alcohol

6.   Meditation 

Mindful meditation may provide relief for many different ailments, period symptom relief among them. Meditation is an effective and easy way to manage stress, improve relaxation, and decrease pain.

Using meditation during your period can help reduce the overall stress you experience during this time. Managing your stress can help reduce hormonal acne, improve sleep, lessen low mood, and mood swings.

7.   Vitamins and Supplements

Certain vitamins and supplements are worth remembering during your period to help reduce symptoms and support overall health.

  • Magnesium

Leading up to your period, magnesium levels in your body naturally fall. A magnesium supplement may help reduce cramps and muscle pains, as well as improve energy levels and overall calm.

  • Omega-3 Fatty Acids

Getting additional Omega-3s during your period can help ease cramping due to its anti-inflammatory properties. It also may help with mood and bloating.

  • Vitamin B6

This vitamin is especially helpful for mood regulation and decreasing irritability.

  • Vitamin D

Lower levels of vitamin D are often found in women during their periods. For this reason, increasing vitamin D can help reduce overall period-related symptoms. The anti-inflammatory properties of vitamin D can help reduce cramping.

  • Probiotics

Taking a probiotic can aid in digestion, reduce bloating, gas, diarrhea, and constipation, all of which are common during your period.

8.   Heat Therapy

Applying heat to the lower abdomen for cramps, and anywhere you feel muscle aches and pain, can be a quick and easy way to experience immediate relief. You can use a heating pad or pack, or soak in a warm bath or shower.

You can help the uncomfortable contractions in your uterus, or cramps, relax when you use heat therapy to increase blood flow to the area, and subsequently reduce pain.

Relaxing in a warm bath or a hot shower is also a proven way to relax and unwind. You deserve to relax anytime, but should especially treat yourself during your period!

Natural Ways to Feel Better During Your Period

If you’re experiencing uncomfortable or bothersome period symptoms, you might have to try a few different things before you find what works best for your body and provides the relief you need. The good news is that all the above suggestions are natural and beneficial for your overall health.

Give them a try the next time you need period symptom relief!

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