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Natural Relief For Period Cramps & PMS

PMS - OUCH! That achy, sore, fatigued feeling you get that takes over your entire body and often times makes it so you don't even want to move. I feel ya! My favorite pair of baggy sweatpants and a bowl of PB & Chocolate Ice Cream become my new best friends when PMS strikes. So how can we relieve these symptoms naturally? Read on for some great suggestions!

It's important to speak with a medical care provider about your menstrual health before trying any natural remedies.

Use Minerals & Supplements Such As... 

Minerals such as calcium, magnesium and potassium, may play a role in relieving menstrual pain. Vitamins such as Vitamin D are also considered effective in relieving menstrual pain. Studies show that women who take these supplements may have less pain than those who do not. 

Try A Hot Water Bottle

One of the quickest ways to give cramps the boot is to grab your hot water bottle! Just fill it up, wrap it in a towel (if needed) and place it on your abdomen. Grab a cup of your favorite warm beverage to add an extra layer of warmth to your innards. If you don’t have a hot water bottle, try a hot bath instead…

Enjoy A Hot Bath

Full body warmth from your head to your toes - just what you need if you have an achy body everywhere.

Get Foot Massages

Or full body massages. Often times PMS affects more than just our abdomen, and we may experience soreness everywhere (such as your lower back). Massages are a great way to help relieve this discomfort.

Make Love

Having sex with orgasm relieves the pain. The movements of the muscles keep the blood away from the parts in pain, relieving pain.

Ditch The Alcohol

Drinking alcohol may make PMS worse - it may also make the symptoms last longer. No one wants that, right?? 

Yoga / Exercise

Exercise, including Yoga, is great for natural relief of cramps and many other symptoms associated with PMS. Here's a few poses you can try (find the full article where we talk about even more poses you can try here)!

Before you practice any of these poses, make sure you check in with yourself. If anything feels uncomfortable, causes you discomfort or pain, back out of the pose. Most importantly, remember to breathe during these poses – an easy steady breathe can help calm your mind, relax your body, and ease your menstrual cramps.
Childs Pose Child’s Pose or Frog Pose
 A great resting place, Child’s Pose  is often a staple pose in yoga  classes. This pose is not only a  great resting place during a difficult  Hatha Yoga session, it’s also a great way to gently open your hips and relax your back. To enter into this pose, transition into a table top (hands and knees, with wrists under shoulders and knees hip width apart). Sink down until your arms are outstretched and your butt is on your heels. Bring your big toes together, if that feels comfortable, and melt into the shape. For an even deeper stretch, widen your knees and separate your feet, sinking down into Frog Pose.
Twist Reclined (Shiva Twist) or StandingTwist
This pose feels ah-ma-zing on the lower back – and we all know how sore that can be during PMS. This pose is a great stretch, twisting our legs across our body – it is not recommended for anyone who may have back injuries or pain. For this pose you will begin reclined on your back (although you can also take this pose standing if you’d prefer – as pictured). Pull your right leg into your chest, and then bring your knee across your body, dropping down to the left. Keep your upper body reclined as best as possible to enjoy the benefits of this stretch. You can extend your right arm out or bend into a goal post. Repeat on the left side when ready.
Bound Angle or Reclined Bound AngleBoundAnglePose
Another great pose for hip opening is the Bound Angle pose (a.k.a. Butterfly Pose). There were many days in gym class where we’d stretch in this pose, and as an adult we still get to enjoy the benefits. For this pose, begin seated, bringing your feet together until the soles of your feet kiss. For a deeper stretch, you can either fold forward over your feet or try bringing your heels closer to your body. If you would like to be gentler on your back, you can also take this pose reclined.

Eat Healthy

Your diet can cause more harm that good when it comes to PMS. You may want to watch your salt intake. Salt may cause your body to bloat and retain water. Also watch out for foods that can cause an inflammatory effect, for example sugar, dairy, and trans fat.


Not getting enough sleep during your period? This could make symptoms worse. Lack of sleep may cause anxiety, body soreness, and other problems that we'd rather avoid, so make sure you're getting plenty of rest and relaxation!

Ditch Disposables

Many women report significantly lighter and easier periods once ditching the disposables and switching to reusable menstrual products, such as menstrual cups and cloth pads.

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