Natural Solutions for Your Painful Period
Let’s be real…PMS can feel like a hormonal rollercoaster. From mood swings and cramps to fatigue and bloating, it can completely throw off your rhythm. But here’s the good news: you don’t have to just suffer through it. As a chiropractor who works with women every day, I see first hand how simple, natural changes can ease PMS symptoms in a big way.
Let’s walk through my go-to remedies to help you feel more like you—not just during your period, but all month long.
Natural Remedies for PMS
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Red Light Therapy
Red light therapy is all the rage these days. And rightfully so! Red light decreases inflammation and increases energy at the cellular level. Because of its cellular effects it also improves circulation and balances hormones. It works by stimulating your cells’ mitochondria [aka your energy powerhouse], which helps your body repaire and regulate itself more efficiently.
Many women find using red light therapy regularly can lessen cramping, support mood stability, and improve sleep.
Simple use a red light device over your lower abdomen or low back for 10-20 minutes a day. If you don’t have a device at home, you can use one during your next appointment !
Want an extra punch? Use it after you apply magnesium lotion— more on that later.
2. Magnesium Lotion for Period Pain
Magnesium is magic for PMS. It helps relax muscles (goodbye cramps), calm the nervous system (hello mood support), and ease tension headaches. While oral supplements can help, magnesium lotion is absorbed directly through the skin, which is especially helpful if you deal with sluggish digestion around your cycle.
You can apply it directly to your belly, your legs, or feet before bed to help ease cramps and improve your sleep!
BONUS : Use your red light device over the area. It will improve absorption.
3. Gentle Movement
When you’re bloated and crappy, a hard workout is probably the last thing you want—and that’s okay. This is the time to lean into gentle movement. Think walking, yoga, stretching, or a slow bike ride. Moving your body helps increase circulation and release endorphins, which can improve your mood and ease discomfort.
If you are training or can’t avoid high intensity exercise during your period, we highly recommend supplementing with creatine. Creatine supplementation can improve performance as well as cognitive function.
Honor your energy. It‘s okay to slow down.
4. Castor Oil for Cramps
Castor oil packs over the abdomen are an old-school remedy that still works wonders. They help improve circulation to the uterus and digestive organs, support lymphatic drainage, and reduce inflammation. Many women find they experience fewer cramps, better digestion, and even improved sleep with regular use.
Use them during your luteal phase (the week before your period) or any time you’re feeling bloated or crampy.
5. Chiropractic Care for Period Pain
Your nervous system controls every function in your body—including your hormones. Chiropractic adjustments help support better communication between the brain and the body, which can lead to more balanced cycles, reduced cramping, and even shorter or lighter periods.
If your cycle feels irregular, intense, or like it’s getting worse month after month, this is your sign to get checked.
6. Diet and Blood Sugar Support
Your diet plays a big role in your hormone health and it could be contributing to your period symptoms. It’s really important to focus on blood sugar balance throughout your cycle, but especially in the beginning of the follicular phase [your period]. Low estrogen at this time can make PMS worse and blood sugar crashes don’t help.
Focus on:
High protein : aim for 30 grams of protein at each meal. It will help stabilize blood sugar and curb cravings.
Healthy fats : like avocados, olive oil, nuts and salmon! Healthy fats support hormone production.
Lower carbs : Keep your carb intake low, especially refined sugars. It can worsen mood swings and bloating.
Don’t forget leafy greens, cruciferous veggies (like broccoli), and fiber to help your body eliminate excess estrogen. Ditch your oat milk latte— it spikes your blood sugar and usually contains inflammatory oils.
7. Hydration
Water might not seem like a miracle worker, but it is. Staying hydrated helps flush out excess hormones, supports digestion, and reduces bloating. Aim for at least half your body weight in ounces per day, and more if you’re sweating or drinking caffeine.
Add a pinch of sea salt or a splash of coconut water to your water for better mineral balance. It’ll help your body actually absorb it.
Medical disclaimer: All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Supplement Support for Painful Periods
These remedies and supplements are for guidance ONLY. Consult with your healthcare provider before starting anything new.
Magnesium glycinate : calming and muscle relaxing for cramp relief and sleep benefits
Creatine : performance, hormone regulation, and cognitive function [they also make travel packs!] You can read more about the benefits of creatine HERE.
Vitamin B6 : supports energy and hormone metabolism
Chasteberry//Vitex : balances progesterone and estrogen levels
Omega 3’s : reduces inflammation
Evening primrose oil : supports healthy hormone levels and reduces breast tenderness.
When buying supplements, it’s important to choose reputable brands that value quality, transparency, and third-party testing. These companies ensure their products are pure, effective, and free from unnecessary fillers. While big box stores and online marketplaces like Amazon may offer convenience, be cautious. Many supplements are sold by third-party sellers who may not store or handle products properly, and in some cases, the items can be expired, counterfeit, or tampered with. For your health and safety, it’s always best to buy directly from the manufacturer or a trusted healthcare provider. We recommend Thorne supplements or fullscript.
PMS may be common, but that doesn’t mean it’s normal to feel like a stranger in your own body every month. Start with just a couple of these natural remedies and build from there. Your body is constantly communicating with you. When we listen and support it, things start to shift.
If you’re looking for more personalized support, I’d love to help. Whether it’s through chiropractic care, red light therapy, or whole-body hormone support, you don’t have to figure this out alone.
You deserve to feel good all month long.
