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 supports your body’s natural detox pathways. It boosts lymph flow and eases pelvic tension.
Use over your lower abdomen with heat or red light. Best before your period; skip during periods of heavy bleeding.
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 protein and healthy fats. Aim for 30 grams of protein each meal. Healthy fats include avocados, olive oil, and salmon! Keep your carb intake low, especially refined sugars. Ditch your oat milk latte— it spikes your blood sugar and usually contains inflammatory oils.
7. Hydration
Sounds simple right? That’s because it is. Keeping yourself hydrated during your period is so underrated. Fatigue and bloating are often worse when we are dehydrated, so do yourself a favor and drink water.
Add electrolytes or a pinch of sea salt to your water for better absorption!
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 : 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 : for mood swings and tenderness
Chasteberry//Vitex : balances hormones
Omega 3’s : reduces inflammation
You deserve a cycle that doesn’t wreck you. Support your body with small, consistent habits — it will pay off!
