PMS is so common, it seems like just about every woman suffers from it. It’s become accepted as something that can’t be avoided, something that’s just “a part of life” that we just have to deal with. I, myself, thought that PMS was unavoidable for years and I had it pretty severe. I thought the only thing I could do was pop some Motrin to mask the pain - and all the other symptoms I just had to deal with until they passed. It wasn’t until I was getting certified in nutritional therapy that I learned it doesn’t have to be this way.
Painful periods and PMS are actually NOT normal. That is your body telling you that something is not right and your hormones are out of balance. The endocrine system is very delicate and can easily be thrown off by outside factors such as poor diet, stress, toxins, etc.
Painful periods and PMS are actually NOT normal.
Assuming you’re already eating a properly prepared, nutrient-dense diet, there’s also a supplemental approach you can take for dealing with menstrual cramps. A properly prepared, nutrient-dense diet includes:
- Grass-Fed/Pasture-Raised meats, poultry, pork, eggs, game
- Wild Caught Seafood
- Bone Broth
- Organic Vegetables & Fruits
- Properly Prepared Nuts & Seeds (soaked, sprouted, or fermented – if tolerated)
- Properly Prepared Legumes (soaked, sprouted or fermented – if tolerated)
- Properly Prepared Grains (soaked, sprouted, or fermented – if tolerated)
- Full-Fat, Grass-Fed, Raw Dairy (if tolerated)
- Healthy Fats:
- Coconut Oil
- Animal Fats (lard, duck fat, tallow, etc – from grass-fed sources)
- Grass-Fed Butter
- Grass-Fed Ghee
- Palm Oil (sustainably harvested)
- Extra Virgin Olive Oil
- Avocado Oil
- Nut Oils (Almond, Walnut, Macadamia, etc)
- Cod Liver Oil
- Hemp Oil
- Sesame Oil
- Flax Oil
Magnesium
Magnesium is my absolute favorite when it comes to menstrual cramps (and sleep!). Pretty much everyone is deficient in magnesium these days. One reason for this is because our soils have been depleted of minerals due to being heavily sprayed with pesticides over the years. Another reason is because it takes 54 molecules of magnesium to process 1 molecule of sugar – and we eat lots of sugar these days! So if you’re serious about wanting to get rid of cramps, you’ll have to cut down or completely cut out sugar (besides natural sugar from fruit) from your diet.
It takes 54 molecules of magnesium to process 1 molecule of sugar.
This is my system for using magnesium to ease menstrual cramps:
- Track your period: I do this using an app on my smartphone called… Period Tracker!
- Supplementing with magnesium: Supplement with magnesium every night before bed (I like Natural Calm raspberry lemon flavor), starting from the day you begin ovulating until the day your period begins. If you’re unsure of when you ovulate, the Period Tracker app let’s you know! If you have irregular periods, you could simply supplement with magnesium every night before bed. Start out slow when using magnesium because it can cause loose stools. The recommended dose on the package for Natural Calm is 2 teaspoons, but start out with 1⁄2 a teaspoon and work your way up. You’ll know you’re at the right dose for your body when your stools are comfortably – but not overly – loose.
- Reminders: I use the calendar on the Period Tracker app to determine when I’m ovulating and when my period is predicted to begin. Using those dates, I put reminders in my phone to take magnesium about a half hour before bed on those days, otherwise it’s highly likely that I’ll forget. If you’re forgetful with supplements too, I highly recommend using a reminder app on your phone – you’ll thank me later 😉
- Topical Magnesium & Heating Pad: When I haven’t been keeping up too well with my diet & magnesium intake pre-menstrual, I use topical magnesium and a heating pad to ease cramps. I rub the magnesium right onto where I am in pain. I use Nature Creation heating pad (as well as a separate one that plugs in) that is filled with cinnamon, chamomile, lemongrass, peppermint, rosemary, spearmint, valerian root, white willow, yarrow, yellow dock root, and natural grains. The scents are very calming and help you to relax while easing the pain.
Additional Supplements
The essential fatty acids omega 3 and omega 6 are anti-inflammatory, which helps to reduce pain when included as a regular part of your diet. The best form of omega 3 is fish oil, and evening primrose oil is a great form of omega 6 for PMS. I like Nordic Naturals Omega Woman for a daily supplement. It contains evening primrose oil, as well as fish oil from anchovies and sardines.
Raspberry leaf tea is also great for reducing cramps and toning the uterus. I like Traditional Medicinals brand tea.
If you’re interested in learning more about how to say goodbye to PMS naturally, I wrote a guide called The PMS Remedy, and you can grab a copy – totally free – here.