23 Period Hacks for Cramps
Having a toolkit of hacks for your period cramps can make that time of the month so much better. Remember, while period cramps are definitely common, that does mean that they are normal. Any sort of pain is a sign from you body to take a look at what may be causing the symptom.
Prostaglandins are the reason we can get period cramps. Prostaglandins are hormone-like substances that the body releases around menstruation that cause the uterus to contract to shed the lining. They are involved in pain and inflammation. High levels of prostaglandins can mean more severe pain.
test your hormones at home!
These 23 period hacks provide you with natural food and lifestyle tools to help ease painful menstrual cramps:
1. cruciferous veggies
One period hack for cramps is including cruciferous veggies like broccoli, Brussels sprouts, and cauliflower, arugula, bok choy, or cabbage. They are sulfurous veggies that help with estrogen detoxification. They contain something called indole-3-carbinol that turns into diindolylmethane (DIM), which works to clear excess estrogen from the liver (1, 2). If we aren’t properly detoxifying estrogen and eliminating it then it can build up in the system and can contribute to PMS symptoms.
Period hack for cramps: aim for 1-2 cups of cruciferous veggies daily.
2. vitamin B6
Vitamin B6 can help to reduce PMS symptoms like cramps, especially when combined with magnesium (3). It is crucial for helping over100 chemical reactions occur in the body and plays a vital role in mood, anxiety, and hormone balance, specifically by helping to balance estrogen and progesterone levels. B vitamins are also crucial for adrenal function, or supporting our stress response. If we’re overly stressed all of our hormones can feel the impact. Include foods like organic chicken or turkey, chickpeas, salmon, and avocados. In supplement form I usually recommend taking as part of a high quality multivitamin or B-complex.
Period hack for cramps: include foods rich in vitamin B6 and possibly consider a multivitamin or B complex.
3. turmeric
Turmeric is another period hack from cramps. The bioactive compound in turmeric is called curcumin, which is best known for its anti-inflammatory and antioxidant properties. I helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body (4).
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin (5). Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin.
Period hack for cramps: add turmeric to foods, make golden milk, or consider a turmeric or curcumin supplement.
4. cacao
Wondering why you crave chocolate during that time of them month? Cacao or dark chocolate are actually rich sources of magnesium, which has muscle relaxing effects in the body. Dark chocolate has also been shown to buffer the stress response (6). Since stress is often at the root of hormone imbalances, including cacao can help ease this response in the body. In addition, dark chocolate has been shown to help tame inflammation (7).
Period hack for cramps: add cacao powder to foods or beverages
5. deep breathing
Breath is automatic but also voluntary. When we control the breath and extend each breath we can move into this calmer state. Deep breathing kicks in your parasympathetic nervous system (think opposite of fight or flight), helps to lower your heart rate and cortisol level, and stimulates the release of GABA – your natural anti-anxiety mood chemical (8). Since cramps are a constriction in the body, deep breathing can help move us into a state of relaxation to then help to release some of this constriction.
Period hack for cramps: try 4 count breathing: in for 4, hold for 4, out for 4, hold for 4, repeat. Even just a few rounds helps to re-center.
6. milk thistle
Milk thistle is an herbal remedy and can help to support the body’s natural detoxification system. Since the liver places such an important role in detoxification and hormones need to be detoxified and cleared from the body, milk thistle can be beneficial to include if your body needs some additional liver support (9). It can be taken as a supplement, but can also be found as a tea.
Period hack for cramps: try milk thistle tea.
7. clary sage essential oil
Another great period hack for craps is clary sage essential oil. Clary sage oil has been shown to help ease menstrual cramping and other PMS symptoms (10, 11). It is common to see this essential oil in blends to help relieve period symptoms. You can get an essential oil roller and rub into your stomach when cramps arise.
Period hack for cramps: get a clary sage essential oil roller
8. Stay hydrated
Adequate hydration can help ease PMS symptoms like menstrual cramps. The body actually holds onto more water when you are dehydrated as a way to protect you. If you’re already experiencing pain or bloating, dehydration can make these symptoms worse. Aim for 3 liters of water per day.
Period hack for cramps: drink 3, 32-ounce water bottles per day
9. probiotic
A probiotic can support our beneficial gut bacteria. When the gut is happy and healthy it can readily breakdown and absorb crucial nutrients needed for a healthy period and menstrual cycle (12). We also need to make sure we’re having a regular bowel movement to clear the hormones the liver broke down and packaged up to move out of the body. Foods that are rich in probiotics include fermented veggies like kimchi or sauerkraut, yogurt, kefir, tempeh, miso, and kombucha.
Period hack for cramps: include probiotic-rich foods and consider a probiotic supplement.
10. epsom salt bath
Epsom salts are actually magnesium salts. When added to water they dissolve quickly and release magnesium that the body can absorb through the skin (13). Taking an epsom salt bath can help to relax the body and relieve muscle tension, often associated with cramping during or before your period.
Period hack for cramps: take an epsom salt bath in the evening to relax during the luteal phase.
11. chamomile tea
Chamomile tea is a naturally caffeine-free herbal tea that can help promote a sense a calm. It has been shown to have anti-inflammatory, antispasmodic, and anti-anxiety effects, all of which can help ease period cramps and PMS overall (14).
Period hack for cramps: drink a cup of chamomile tea as part of your evening routine
free pain-free period 5-day meal plan:
12. seed cycling
This is the concept of incorporating 1 Tbsp each of ground flax and pumpkin seeds in the first half of your cycle, or in the menstrual and follicular phases and 1 Tbsp each of sunflower and sesame seeds (or I like to use tahini, which is ground sesame paste) in the second half or ovulation and luteal phases.
The idea is that pumpkin seeds have zinc and essential fats to help boost progesterone (15), ground flax helps to lengthen the luteal phase (16), sesame seeds contain lignans to help bind excess estrogen (17), and sunflower seeds are rich in selenium to support the liver and hormone regulation (18).
There have been studies done on the effects of these seeds on hormone levels but not specific studies done on seed cycling as I just explained. Just incorporating more seeds in general helps to support hormone balance. Anecdotally, many of my clients struggling with hormone imbalances or period problems have regulated their cycles relatively quickly by incorporating seed cycling.
Period hack for cramps: incorporate ground flax, pumpkin, sesame, and sunflower seeds into your diet
13. omega-3
Omega-3s are essential fatty acids that can help ease period cramping/pain. They have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body and when produced in higher amounts can mean more severe cramping (19, 20).
The best absorbed form of omega-3s are called DHA and EPA that are found in fatty fish like salmon and sardines and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish you can get enough by taking an algae-based omega-3 supplement which is a plant-based alternative for fish oil.
Period hack for cramps: include fish like salmon or sardines at least 2x/week or include an omega-3 fish oil or algae-based supplement
14. reduce caffeine
Reducing caffeine can be beneficial to ease period cramps during the luteal phase and before your period. A lot of caffeine at once can trigger the release of cortisol by our adrenals (little glands that sit on top of our kidneys like hats) (21). Cortisol is what gets released when we’re stressed and is our ‘fight-or-flight’ hormone and leave us feeling crashed, fatigued, and tired. Cortisol imbalances can throw our other hormones out of balance and contribute to symptoms.
Period hack for cramps: try lower caffeine or caffeine-free coffee alternatives
15. heating pad
A heating pad or hot water bottle can help to relieve muscle tension and cramping. Place on your lower abdomen to find relief from your period cramps. The heat of the heating pad or hot water bottle helps to relax the muscles of the uterus, increase blood flood, and reduce pain and cramping.
Period hack for cramps: place a heating pad or hot water bottle on your lower abdomen
16. vitex (chasteberrY)
Vitex helps to boost progesterone – the hormone responsible for the second half of your menstrual cycle and balance out the estrogen to prevent estrogen dominant symptoms (22, 23). We can often experience period symptoms like cramping if we have an imbalance of our estrogen and progesterone. This herb can help to balance out these levels, however may not be fore you if your LH (luteinizing hormone) is elevated.
Period hack for cramps: consider a vitex herbal supplement or tea
17. magnesium
Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated (24). You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain the health of our muscles (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to it’s role in our stress response, and ease PMS symptoms.
Period hack for cramps: include magnesium-rich foods like or consider a magnesium supplement
18. all veggie juices
Many of us are not getting enough greens. They provide key vitamins, minerals, and antioxidants of which we may not be getting enough. Leafy greens are a great source of vitamins and minerals we need to keep all the many chemical reactions that go on in your body everyday moving along as they should. They help you stay energized and support your body’s natural detoxification system, which we’ve talked about is crucial for converting and clearing hormones from the body.
Period hack for cramps: include all veggie juices or ones with minimal fruit
19. good night’s sleep
Poor sleep can impact our cortisol levels and circadian rhythm. Sleep is also the time where our bodies rest and restore. Our internal “clean up crew” is on the night shift and if we’re not getting adequate sleep we’re not giving our bodies proper time to repair. Also, as mentioned, anything that can impact cortisol levels over time can impact our other hormone levels and eventually result in symptoms like period cramps.
Period hack for cramps: aim for at least 8 hours of sleep per night
20. reduce sugar
It’s important to keep blood sugar balanced for overall hormone balance. Fluctuations in blood sugar can impact our cortisol levels and have a downstream effect on our other hormones. A study found that consuming foods high in sugar content is associated with the prevalence of PMS (25). Sugar is not bad, it just need to be balanced. Pair carbohydrate or sugary foods with protein and fat to help keep blood sugar balanced and to help ease symptoms.
Period hack for cramps: eat mindful amounts of sugar and pair with protein and healthy fat
21. reduce salty foods
Go easy on salty foods. These foods can lead to water retention since our bodies have such a delicate fluid and electrolyte balance, meaning the more sodium from salt we consume the more water we can hold onto (26). If we’re already experiencing some bloating before or during our period then this can make that symptom worse.
Period hack for cramps: eat mindful amounts of sodium and opt for fresh, whole foods
22. gentle movement and rest days
This is a great time to give yourself a break and focus on active rest, gentle yoga, walks, and light weights. Your hormones are declining to their lowest point, which means your energy levels may also be a bit lower. Honor your energy levels but incorporate some light movement if you feel up to it.
Period hack for cramps: incorporate gentle movement before and during your period
23. Maca Powder
Maca powder is an adaptogenic herb that can help with hormone balancing. It is a good source of vitamins and minerals that can help ease period symptoms like magnesium and vitamin B6. Gelatinized maca has been shown to have beneficial effects on premenstrual symptoms (27).
There you have it - 23 period hacks for cramps!
