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Natural Ways to Seek Relief During Menstruation


Many women struggle with cramps and various other symptoms that come with monthly menstruation, making it difficult to perform daily tasks without feeling uncomfortable. Instead of seeking relief from over-the-counter medications that come with harmful side effects, however, there are many natural ways to overcome the harsh feelings that abruptly knock on your door every month. Here are a few ways we suggest easing the pain that comes with your period:

1. Be Mindful of Your Diet
According to Natural Fertility Breakthrough, junk foods cause the creation and distribution of inflammatory prostaglandins, which often enhances period pain in women. Avoiding refined sugars and processed foods can reduce cramps drastically.

“Choose natural foods that can decrease prostaglandins.”

Instead, choose natural foods that can decrease prostaglandins with omega-3 fatty acids and foods high in vitamin D. Olive oil nuts, berries, citrus and dark leafy greens are recommended by Organic Authority.

2. Increase Your Magnesium Intake
Magnesium also plays a vital role in controlling menstrual pain, according to Carina Parikh, MScN, MSiMR.

“Magnesium is a key nutrient for preventing water retention, which is known to contribute to menstrual pain, so eating foods such as bananas, pumpkin seeds and dark leafy greens can also help with this,” she suggested.

3. Exercise Regularly
Exercising while you experience period cramps isn’t going to be helpful – in fact, you probably won’t work up the motivation to do so anyway – but working out throughout the rest of the month can reduce pain during menstruation. Christina Major, a MS holistic nutritionist, told Organic Authority that engaging your core muscles and abs can drastically change your period cramps.

“The better toned and active your lower abdominal muscles are, the better in control of your cramps you will be,” she said.

Exercise your abdomen throughout the month to reduce cramps during your period.Exercise your abdomen throughout the month to reduce cramps during your period.

4. Use Topical Heat
Another simple and natural way to relieve cramps is by applying topical heat to your abdomen. This can involve taking a hot shower, drawing a warm bath or placing a hot compress on your stomach while you relax. Drinking hot organic herbal tea can also work wonders.

Consider Luminology Down the Road
Several years before menopause, you’ll start to notice irregular periods, hot flashes, differences in your emotional well-being and more. Those are normal signs that indicate perimenopause. To reduce these symptoms, you may consider Balance, a staple supplement in our series of Luminology products. It’s clinically proven to reduce these symptoms in most women and help prepare your body for menopause down the road.

Learn more about the science behind our other Luminology products today.


  1. Angela Solomon October 3, 2017

    Thank you for another wonderful article!

  2. Annette October 3, 2017

    This blog was great! I will share the information to my three daughters. I wish I had known about the different ways you could reduce the painful cramps a women have each month I would have tried it. But I have three daughters and two of them have children and I will share with them about reducing the sugar intake and take in more healthful stuff. When I had a cycle before I went into menopause those was tough times with the hot flashes, I did use some of HA Luminology clarity for women and it helped.

  3. Jennifer October 4, 2017

    This is great information! I’m sure most women don’t realize the refined sugar could be making the cramps worse. It’s such a trend that women need junk food that time of the month. I will be sure to pass this information to others.

  4. Connie Gesser October 4, 2017

    Good to know that a healthy plant based diet, exercise especially in the abdominal area, holding a hot compress on the stomach, and taking a magnesium supplements can all be helpful.

  5. Wow… wish I had known this back in the day. Hard to believe that the things our bodies seem to “crave” are more than likely causing our symptoms to be worse than necessary. I will definitely share this with my daughters! Thanks!

  6. Annette Whitworth September 4, 2019

    This was some great information will past it along to others. I have heard the less intake of sugar and process foods will help with the cramps that come along each month. Drinking hot teas will help when a woman have bad cramps too. Thanks again

  7. trina cardenas May 22, 2021

    I am a woman ,Mother of four who recently just turn wonderful rocken 49 ;and is still getting my menstrual cycle every month except for March &April I did not get one .my periods have always been extremely heavy from beginning till end which without fail at the very days of 7 no less than any ideas or advise.

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