No doubt you have gone through life being told that period problems like painful cramps and horrible mood swings are normal, right? Maybe you’ve been told that they’re something that women ‘just have to deal with’? You would've thought you shouldn't be looking for unnatural or natural remedies to period pain, because it's just going to come back next month, right?
Well, let me be the one to break it to you… THESE SYMPTOMS ARE NOT NORMAL! Say what? That’s right, although cramps are a common symptom, they are not actually considered ‘normal’. (I can hear you gasping … I did too when I first learnt this stuff.)
In fact, your period shouldn’t be a time of suffering. It’s a sign that something is out of balance in your body, and there are ways to address it. Whether it’s through lifestyle changes, diet, stress management, or even medical support, there’s hope to get things back on track. You don’t have to resign yourself to dreading that time of the month. You deserve to feel empowered and in control of your cycle, rather than at its mercy. And this guide is here to help relieve menstrual cramps.
So, just how common is menstrual pain?
A study of Australian women aged between the years of 16 and 25 found that 88% of people who menstruate experienced dysmenorrhoea, also known as painful periods. The national prevalence of women experiencing dysmenorrhea is a whopping 70 – 90%!
But here’s the kicker: women aren’t going to their GP’s with these issues, and when they do, they are quickly offered birth control as a means of treatment (side note: the pill is not a treatment but more of a band-aid solution for these symptoms, but that is a whole other story).
Before we get into some natural remedies to help with menstrual pain and mood swings, it’s important to understand exactly what causes these symptoms. When it comes to menstrual health, prevention is key.
Implementing these tips into your life for at least three cycles will give you the most benefits. So stick with it and I promise you will be glad that you did.
How menstrual pains feel
I don't really believe I have to explain how menstrual pain to fellow mums. But if you need some reminder, period cramps can feel like a deep, throbbing ache in your lower belly that sometimes spreads to your lower back or legs. For some, it's a constant, dull pain, while for others, it's like sharp, intense waves that come and go. It can feel like your uterine muscles are in a knot, making it hard to sit still or focus on anything else.
Sometimes, there's a heavy, bloated feeling that comes with it, and it can bring on fatigue or even nausea. Everyone’s experience is a little different, but let’s be honest... period cramps can affect your life.
The cause of symptoms when you get your period
Period pain
Menstrual pain is caused by the release of excess amounts of prostaglandins within the uterus, which leads to inflammation and pain. You can have either primary or secondary dysmenorrhea.
Primary dysmenorrhea is your ‘typical’ period cramps that goes away after taking over-the-counter pain relievers like mefenamic acid or ibuprofen. It doesn’t affect your quality of life too much.
Secondary dysmenorrhea is more severe and generally lasts longer. It may be caused by PCOS, endometriosis or infection, so it is important to investigate further if this sounds like you.
Mood swings
When your hormones are balanced, they are supportive of your mood! Oestrogen (the hormone in charge of the first half of your cycle) boosts your feel-good hormones serotonin, oxytocin and dopamine. Progesterone (the hormone produced in the second half of your cycle, but only after ovulation has occurred) helps to keep you calm and reduces anxiety.
When your hormones are out of balance you might experience premenstrual syndrome. Common symptoms are depression, anxiety or moodiness.
7 home remedies for menstrual pain and mood swings
By now you’re probably thinking, ‘well it’s great that these symptoms aren’t normal … but what the heck can I actually do about it!?”
Depending on pain intensity, here are some of my favourite natural remedies that that may help reduce menstrual pain at home:
1. Apply heat
If you’re tired of popping NSAIDS every time your menstrual periods roll around, you might want to check out some natural remedies for period pain. A systematic review and meta-analysis from 2022 found that heat can actually be as effective as ibuprofen for relieving cramps. That’s right! Just a warm pack on your belly can help your womb contract and relax to help ease those annoying menstrual symptoms.
Perhaps the simplest of home remedies to relieve menstrual pain is applying heat to the area. Heat therapy is first aid for severe cramps. A wheat pack or hot water bottle works great for this. Apply a hot water bottle or heating pad on your abdomen to soothe pain as required. Even a heat patch would do.
2. Take magnesium
Magnesium works by reducing prostaglandin levels and relaxing the uterus. One of the easiest (and most relaxing) ways to incorporate magnesium in your life is in a bath! You can purchase either Epsom salts or magnesium flakes and add 1-2 cups to your bath to help treat menstrual pain relief. Start taking magnesium baths in the days leading up to your period to help reduce pain.
3. Golden milk
Turmeric is another natural remedy that reduces prostaglandins! My favourite home remedy that incorporates turmeric is golden milk, which is known for its antiinflammatory benefits. It is a lush, slightly spiced hot drink that is perfect for reducing period pain.
I like to make up a batch of turmeric paste and freeze it in ice cube trays. Then you can pop them into a container and store them in the freezer. A few days before your period is due, take a cube out and heat it in a cup of your favourite milk. Easy peasy!
There is a plethora of recipes available online. When searching for a recipe, be sure to choose one that has black pepper and some form of oil/ fat in it to increase absorption of the turmeric. If you're not fan of creamy beverages, you can also try ginger tea or other herbal teas.
(Placebo-controlled studies also found turmeric to be beneficial against heart ailments, so I don't know why you're not yet buying your first pack now. It's a perfect nonsteroidal anti-inflammatory concoction.)
4. Castor oil heat pack
Castor oil packs can help to reduce cramping and bloating associated with your period. You will need a hot water bottle, towel, hand towel, jar and castor oil (preferably organic).
Firstly, prepare your hot water bottle and lay in a comfy position. Tuck the towel into your pants, skirt or underwear to protect your clothing from the oil, you can also lay on a towel to protect your furniture. Soak the hand towel in castor oil (it doesn’t need to be dripping) and place the hand towel over your lower abdomen. Place the hot water bottle over the hand towel and relax for 20 to 30 minutes.
After this time, wipe the excess oil off your abdomen, place the oily hand towel in the jar for the next time you use it and store in the fridge. Ideally, treatment should be done for 3-4 days per week leading up to your period.
Note: Please DO NOT do this treatment during your period. The increased lymphatic flow will promote heavy bleeding.
5. Seed cycling
One way you can help support hormonal balance at home is with seed cycling! This is the process of eating different seeds during different phases of your cycle. The seeds help promote hormonal balance by optimising nutritional intake, supporting oestrogen and progesterone levels and aiding in detoxification of hormones. Here’s how to do it in a nutshell:
- You will need flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds as these foods may also help. Make sure you buy the whole seed and not a pre-ground version.
- Pre-grind your seeds in a coffee grinder or bullet blender every 3-4 days and store them in the fridge to help prevent them from going rancid. You can mix the 2 combinations together to make this easier for yourself (eg. For 3 day’s worth, add 3 tablespoons of flaxseeds and 3 tablespoons of pumpkin seeds and blitz.)
- During the follicular phase of your cycle (menstruation to ovulation/ roughly day 1 to day 14) take 2 tablespoons of your ground flaxseed and pumpkin seed mix. During the luteal phase of your cycle (ovulation to before menstruation/ roughly day 15 to day 28) take 2 tablespoons of the ground sesame seed and sunflower seed mix.
- Add the ground seeds to your smoothie, sprinkle them on your salads, add them into soups or simply mix them in water. Remember to have them every day of your cycle! You will see the best results after using this method for 3-4 cycles.
6. Essential oils
If you're struggling with period pains, essential oils may really help. Many peer-reviewed studies show that aromatherapy is great for relaxing tense muscles and improving blood flow.
I’d recommend trying lavender for soothing cramps and stress, or clary sage, which is amazing for balancing hormones. Peppermint’s cooling effect is also great for quick relief. You can mix a few drops with a carrier oil and massage it onto your abdomen, or even add some to a warm bath for extra comfort. It’s a simple, natural way to feel better when cramps hit.
Of course, make sure to use quality essential oils. Not all essential oils are made equal. Make sure you're choosing a manufacturer with strict sourcing guidelines and relies on peer-reviewed studies for their products.
7. The effect of yoga
Yoga and other gentle exercises can be a great way to ease period cramps and feel more comfortable during your cycle. Studies have shown that regular yoga practice, especially gentle stretches and deep breathing exercises, can help alleviate the intensity of menstrual pain. Studies published by various academic research institutions found that women who did yoga experienced less severe cramps. By helping to reduce stress, relax muscles, and improve circulation, yoga offers a natural, soothing option for managing period discomfort.
If nothing works...
If none of these home remedies for severe menstrual cramps are lending you any relief, I recommend working with a women’s health naturopath to get to the bottom of any hormonal imbalances. When it comes to hormones, it is so important to consider the basics.
Are you getting enough sleep? Are you eating well? Dietary changes can affect your hormones. Are you detoxifying your hormones? Are you exercising regularly? What are your stress levels like? Is your gut function optimal? All of these factors play a contributing role towards hormonal imbalances and cause menstrual cramps!
To work with me 1:1, you can book an appointment here.
And if you need help to guiding your daughter through her period read this: How to talk to your daughter about her period (from the pros).
Conclusion: Natural remedies for period pain at home
From ginger tea to yoga, these home remedies for menstrual cramps may help relieve pain when you experience cramps. Remember, cramps are normal, but if they’re a total nightmare, it’s always good to check with your doctor.
Some of these home remedies can help deal with severe pain, especially for those dealing with premenstrual dysphoric disorder. Plus, the best part? Many of these natural options encourage your body to release endorphins, those feel-good hormones that can lighten your mood.
So next time you’re suffering, don’t just randomise your approach, try some of these easy and natural home remedies! After all, who doesn’t want to feel less pain during menstrual bleeding? Give them a shot and see what works for you!
