What Helps With Period Pain? 7 Natural Ways to Ease Menstrual Cramps
You’re Not Alone – and It Doesn’t Have to Hurt This Much
Have you ever curled up in bed, clutching a hot water bottle and wondering if it really has to be this painful every single month? Yeah... me too.
Period pain is one of the most common hormonal symptoms women deal with – but just because it's common doesn’t mean it's something we should simply accept. Pain is your body’s way of communicating, and it's time we started listening.
In this post, I’ll share 7 natural ways to support your body through menstruation. These aren’t quick fixes or miracle cures. They’re simple, practical tools that can make a real difference over time – things I wish someone had told me years ago.
Why Do We Get Period Pain?
Menstrual cramps – also known as dysmenorrhea – are often caused by contractions in the uterus as it works to shed its lining. This process is driven by prostaglandins, hormone-like substances that, when elevated, can lead to stronger, more painful cramps.
But that’s not the whole story. Pain can also be influenced by hormonal imbalances, inflammation, stress, or underlying conditions like endometriosis or PCOS. So supporting your cycle holistically can really pay off.
1. Eat Anti-Inflammatory Foods All Month Long
Think colorful veggies, omega-3 rich foods (like flaxseeds and salmon), anti-inflammatory spices like turmeric and ginger, and cutting down on sugar and processed stuff – especially in the days leading up to your period.
Quick tip: Our New Moon Mix is designed to nourish your body during the first half of your cycle – packed with seeds that help support estrogen and reduce inflammation from the inside out.
2. Try Seed Cycling
Seed cycling is a gentle way to bring your hormones into balance by rotating specific seeds during different phases of your cycle. Many women (myself included) find that it helps reduce PMS, stabilize moods, and ease cramps over time.
Curious where to begin? Read our guide: What is Seed Cycling?
3. Embrace Heat, Rest, and Gentle Movement
A warm bath. A soft yoga flow. A slow walk without your phone buzzing. These moments aren’t “lazy” – they’re deeply therapeutic. And yes, a cozy heat pack over your belly? Absolute magic.
4. Check Your Magnesium Levels
Magnesium is a game-changer for cramps and muscle tension. You’ll find it in foods like dark leafy greens, pumpkin seeds, and even dark chocolate (yes, really!). A supplement might help too, especially during the luteal phase.
5. Prioritize Sleep (Especially Before Your Period)
Lack of sleep can actually make your period symptoms worse – physically and emotionally. I started going to bed just 30 minutes earlier in the days before my period and wow, it changed everything.
6. Reduce Everyday Stress Where You Can
You don’t have to “fix” your whole life to feel better. A five-minute pause. Deep breathing. Saying no to one thing. These small acts of self-kindness help lower cortisol, which can improve hormonal balance and reduce pain.
7. Track Your Cycle and Listen to Your Body
Tracking changed my life. I noticed I always felt crampy on day 2 – so now I plan a slower morning that day. It’s not about control, it’s about care. Learn your rhythm and meet yourself with compassion.
When to Talk to a Doctor
If your pain is severe, doesn’t respond to over-the-counter meds, or interferes with your daily life – it’s time to talk to a healthcare provider. Conditions like endometriosis or PCOS deserve attention and support.
Wrapping It Up: You Deserve to Feel Good in Your Body
Your cycle doesn’t have to be something you just survive. With a little knowledge, nourishment, and a few simple rituals, you can build a rhythm that supports you – not drains you.
That’s what we’re all about at Luna Flow – creating supportive tools and everyday rituals that help you feel strong, soft, and in sync with your body.
✨ Want a gentle way to start supporting your hormones naturally?
👉 Download our free Seed Cycling Guide here – and take your first step toward feeling better every day of the month.