Natural ways to ease period cramps & PMS

Do you dread your period every month? Maybe the cramps keep you curled up with a heating pad. Or the mood swings, bloating, and cravings throw off your whole week. If that sounds familiar, you’re not alone—and you’re not crazy.

So many women I talk to think these symptoms are just “normal.” Maybe you’ve even been told it’s just part of being a woman. But here’s the truth: your period shouldn’t leave you feeling miserable. These symptoms are your body’s way of asking for help.

As a pharmacist and nutritionist, I help women every day find natural ways to ease period cramps and balance their cycle. And the best part? You don’t have to rely on painkillers or guess your way through it.

In this post, I’ll share what I recommend as natural ways to ease period cramps and PMS. From food and lifestyle changes to targeted supplements that support hormone balance*, you’ll learn simple steps that can make a big difference.

What PMS Really Looks Like

PMS (premenstrual syndrome) isn’t just one thing. It’s a group of symptoms that pop up a week or two before your period. These might include:

• Bloating
• Mood swings or irritability
• Fatigue
• Headaches
• Breast tenderness
• Food cravings (hello chocolate!)
• Trouble sleeping
• Cramps or back pain

Once your period arrives, some of these may go away, but others—especially cramps—can stick around. Sound familiar? You’re not imagining it.

Why Does It Happen?

Your hormones naturally rise and fall during your cycle. But for some, that rhythm gets out of balance. Stress, lack of sleep, too much sugar, and even skipping meals can throw things off. Fortunately, small changes can make a big difference.

Natural Tips That Actually Help

Here’s what I recommend to my clients who want to ease PMS and painful period cramps in a natural, sustainable way:

1. Balance Blood Sugar First

Start your day with protein and healthy fats. That might be eggs and avocado, or a protein smoothie with nut butter. Skip the sugary cereal and coffee on an empty stomach—it only makes mood swings and cravings worse.

2. Eat More Color

Colorful fruits and veggies support hormone balance and help your liver process excess estrogen.* Try adding leafy greens, berries, carrots, and broccoli to your meals. Even one extra veggie a day makes a difference!

3. Cut Back on Inflammatory Foods

Some foods make symptoms worse. Reducing processed foods, sugar, dairy, and alcohol for a week before your period can really help. Instead, focus on whole foods like fish, nuts, seeds, and fresh produce.

4. Move Your Body

Exercise helps reduce cramps and lifts your mood. You don’t need to run a marathon—even walking 20 minutes a day or doing gentle yoga can support your body and help you feel better.*

5. Sleep Is Hormone Magic

Aim for at least 7-8 hours of quality sleep each night. Going to bed and waking up at the same time every day helps your body regulate hormones naturally.

My Favorite Supplement for Period Support: Vitex

When lifestyle changes aren’t enough, or when you need a little extra help, I often recommend a gentle herbal supplement called Vitex, also known as Chaste Tree.*

Vitex supports healthy hormone balance by gently supporting the body’s natural progesterone levels.* I like it because it works with your body—not against it—and has a long history of use in women’s health.

Here’s how I suggest taking it:
Take 2 capsules daily until you’ve had 3 perfect periods in a row—meaning they’re pain-free, regular, and without intense PMS symptoms. Once that happens, you can stop taking it. It may have re-balanced your cycle. If your symptoms return, simply start taking 2 capsules daily again until you’ve had 3 perfect periods in a row. Stop and restart as needed.

If your body feels best while using Vitex, it’s safe to continue long term.* Everyone’s cycle is a little different, so listen to what your body is telling you.

Let’s Get to the Root

Remember, PMS and painful periods aren’t just something you have to “deal with.” They’re your body’s way of saying, “Hey, I need some help!” By making small changes—eating well, moving more, sleeping enough, and supporting your body with the right supplements—you can shift your cycle in a positive way.

If you’re tired of dealing with these symptoms every month, you don’t have to figure it out alone. I offer personalized nutrition counseling that gets to the root of what’s going on in your body. Together, we’ll create a plan that works for you—whether that’s food, lifestyle, supplements, or all of the above.

Let’s work together to help you feel better, naturally. Book a discovery call today and take the first step toward healthier, happier periods.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.