Natural Remedies for PMS Cramps, Bloating, & Physical Discomfort

Premenstrual syndrome (PMS) is common but does not have to be a normal occurrence in your monthly menstrual cycle schedule. Often, clients want me to tell them how to ‘fix’ their bodies. PMS results from the normal hormonal fluctuations of your period, and while there’s no quick fix for painful periods and hormonal issues (and more likely other undercurrent issues you are experiencing like food sensitivity and adrenal fatigue), we can assist our bodies in their natural cycle.

Eighty percent of women report some emotional and physical fluctuations during the luteal phase (second half of their cycle). Twenty percent of women experience symptoms severe enough to seek medical help. The good news is that PMS responds quickly and well to natural treatment and home remedies. You can learn more about improving your emotional symptoms and PMS mood swings here, and below I’ll share tips for reducing pain and physical PMS symptoms.

Eat Curcumin to Relieve Menstrual Cramps & Inflammation

Curcumin is a powerful ingredient in turmeric. It is not only an impactful brain booster but also an anti-inflammatory powerhouse. In the luteal phase of your period, your liver is working on detoxifying estrogen; however, chronic inflammation can impair estrogen detoxification. When estrogen lingers in your bloodstream, it builds up and throws off the balance your endocrine system is trying to maintain. This congestion and estrogen dominance lead to many PMS symptoms, like painful cramps and uncomfortable bloating before your period.

Additionally, inflammation impairs the manufacturing of progesterone. Progesterone counterbalances estrogen. One way it does this is by thinning your uterine lining while estrogen thickens it. Progesterone also calms your nervous system, so you can feel relaxed during stressful times. Therefore, more progesterone during your luteal phase will have a relaxing effect on your body and mood. Curcumin is a golden ingredient to help your body’s natural estrogen detoxification system. I recommend making a turmeric paste and begin adding it to soups, rice, and chicken (and really, any meal) one week before your period, and every day during. The paste includes black pepper and coconut oil, which increases curcumin’s bioavailability, making it more effective.

Curcumin Paste Recipe

  • 1 cup of water
  • ½ cup of organic turmeric root powder
  • 1 ½ teaspoons freshly ground black pepper
  • ¼ cup organic cold pressed virgin coconut oil
  1. Mix and stir the turmeric powder with the cup of water in a pot on very low heat for about five minutes or until it forms a thick paste.
  2. Once it turns into a paste, add freshly ground black pepper and coconut oil and mix well.
  3. Cool and place in a mason jar and store in your fridge.

It should last in your refrigerator for two weeks.

Try This Yoga Pose to Reduce PMS Cramps & Bloating

Since women are the protectors of life, our ovaries are the first area in our bodies that feel and react to stress. This can lead to many hormonal issues. Here is a wonderful yoga pose to practice when experiencing cramping before your period, bloating, and other physical PMS symptoms. Breathe deeply as you gently move through this pose.

yoga pose for PMS

Sit on the heels. Extend the left leg straight back along the ground. Bend forward and place the forehead on the ground. Put both arms back along the sides, palms up. Relax all the muscles and relax the breath. Hold for three minutes. Then slowly rise up on the inhale. Bring both legs under, sitting on the heels. Repeat on the other side also for three minutes.

Drinking Fennel Tea Can Help Regulate Your Period

When you have period cramps, drink fennel tea after a meal. This tea gets your digestive fire going! Fennel is known to ease and manage menstruation by properly regulating hormonal action in the body. The antispasmodic properties help to relax the muscles in the uterus, relieving cramping, releasing muscle tension, and soothing inflammation.

To make fennel tea, add one teaspoon of fennel seeds to a cup of water. Let the pot simmer for about five minutes. Turn it off and then strain the tea.  

It’s also fun to chew on a few fennel seeds after a meal. It warms the digestive tract. If you experience any burping, acid reflux, or discomfort then please stop using.

PMS During Ovulation

Ovulation occurs when estrogen peaks. Since estrogen is surging, you’ll want to make sure your body is efficiently metabolizing and eliminating the surplus of estrogen. Three days before ovulation and during PMS, add foods with high levels of the antioxidant glutathione to support a first stage liver detox. These foods include organic Brussel sprouts, cabbage, broccoli, and kale and will help in detoxing estrogen from your liver. Having PMS symptoms such as bloating, a rise in temperature, headaches, and mood swings around ovulation is usually an indicator that estrogen is dominant in relation to progesterone.

PMS During the Luteal Phase

Progesterone, estrogen, and testosterone rise and then drop throughout the luteal phase. Estrogen and serotonin are your normal appetite suppressants so when they drop, it’s normal to become extra hungry closer to your period. Additionally, progesterone is a natural appetite stimulant so get ready to eat! But, no worries because progesterone also speeds up your metabolism.

Sugar cravings are hard to beat at this stage of your cycle. Focus on clean and organic forms of protein to feel full without hurting your health. When sugar cravings show up during PMS, you can start supplementing with B6 and magnesium. Together they calm inflammation, regulate stress, enhance GABA (a chemical messenger that is widely distributed in the brain) activity, detoxify estrogen, and relieve histamine intolerance. They are the best gift any woman experiencing PMS symptoms can ask for! My favorite brands are Thorne, Gaia, and Pure Encapsulations.

Every woman has the power to alleviate PMS cramps, bloating, and other hormonal symptoms. By adding simple, hormonally healthy habits, the unbalancing effects will naturally drop. Have fun exploring foods and lifestyle tools that bring you into balance!

When the menstrual bleeding phase of your cycle does begin, continue to care for your body with Cora’s organic feminine products. Creating an authentic lifestyle begins by prioritizing your health, not only by consuming nutrient-dense, hormonally balancing foods, but by practicing mindfulness when purchasing your feminine hygiene products.

Featured image by Thanh Tran

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  • It’s also very important the make sure your bowls are working properly and stay hydrated. I have fibroids and a cyst and notice that if either of these are off, then life gets pretty dreadful.


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