11 Feb Natural Home Remedies for PMS & Cramps

Women from all walks of life find “that time of the month” to be a challenge in one way or another. And while it might be tempting to reach for painkillers and indulge in some comfort food, there are so many healthy, natural ways to see you through the ups and downs of your monthly cycle. If PMS and period pain are cramping your style, don’t despair – with the right natural foods, herbal teas and healthy habits, you can keep your body and mind in balance, without worrying about these troublesome monthly symptoms getting in the way of your daily routine.

First off, it helps to understand a bit more about why your body and mind do what they do before and during your period.

Why You Feel the Way You Feel

PMS (Pre-Menstrual Symdrome): The hormonal changes (oestrogen and progesterone fluctuations) that occur in your body during the week leading up to your period will cause physical and emotional changes. While some lucky ladies aren’t bothered by PMS, about 90% of us experience it on a regular basis. Common symptoms include irritability and tearfulness, fatigue, bloating, breakouts and breast tenderness.

Cramping: Because your uterus is contracting, cutting off blood flow and oxygen supply to the muscle tissue, you might feel a cramping sensation during the first day or two of your period. Cramps vary in their duration and severity – and while they’re totally normal, they can be really unpleasant.

Luckily, there are some easy ways to help keep cramps, moodiness and other annoyances in check.

Important: If you notice any changes in your cycle or in the severity of symptoms like PMS or cramping, always consult a trusted GP or gynaecologist. Regular checkups will also help you to ensure good reproductive health.

1. “Golden Goddess” Tea for PMS

This tasty herbal tea is perfect for lifting the mood and soothing cramps. Chamomile and lavender have a very calming effect, while warming ginger combats cramps and nausea. Raspberry leaf tea is a great women’s health tonic that relaxes the muscles and strengthens the uterus.

INGREDIENTS

Makes 2 servings

• 6Tbsp raspberry tea leaves
• 4Tbsp chamomile tea leaves
• 1Tbsp rose petals
• 1Tbsp lavender flowers
• 1tsp ground ginger
• 1Tbsp ground licorice root
• 1Tbsp fresh or dried rosemary
• Raw honey to taste

Method:

1. Combine all dry ingredients in a clean glass jar.
2. Boil 2 cups of filtered water.
3. Add 4tsp of the dry tea mix to a tea pot & add the water.
4. Steep for 5-10 minutes.
5. Pour the tea into a cup using a strainer; sweeten with honey & enjoy.

2. Cucumber Melon Smoothie for Cramps

This is a cooling and refreshing smoothie that’s low in calories but high in magnesium and calcium; both of which work to combat menstrual cramps. Shatavari regulates female hormones, promoting a regular menstrual cycle and relieving PMS symptoms.

INGREDIENTS

Makes 2 servings

• 1½ cup cucumber, unpeeled
• 1½ cup honeydew melon
• 1 cup plain natural yoghurt
• 1tsp shatavari
• 1Tbsp fresh mint leaves
• Fresh lemon juice
• Crushed ice
• Lemon wedges & mint leaves, for garnish

METHOD

1. Chop the cucumber, mint & melon. Don’t peel the cucumber, as many vital nutrients are found in its skin.
2. Combine all the ingredients (except the garnish) in a blender & process until smooth.
3. Pour the mixture into a chilled glass; garnish with lemon wedges and mint leaves.
4. Relax, sip & enjoy.

3. Pineapple Banana Smoothie for PMS

Rich in potassium, this smoothie fights menstrual cramps and bloating. The maca acts as a natural hormonal balancing remedy, and helps to relieve fatigue.

INGREDIENTS

Makes 2 servings 

• 1 cup ripe banana
• 1 cup fresh pineapple (flesh & stem)
• 1Tbsp maca root powder
• 1 cup freshly squeezed pineapple juice
• 1 cup crushed ice

METHOD

1. Peel & mash the banana; coarsely chop the pineapple.
2. Combine all ingredients in a blender & process until smooth.
3. Garnish with a slice of pineapple; pour the mixture into a chilled glass, sip & enjoy.

Feel-Good Mood-Boosting Bath Soak for PMS*

An Epsom salt bath soak is great for easing stress and soothing cramps. Rose geranium lifts the mood and relieves anxiety, while sandalwood helps to balance the emotions and focus the mind. Myrrh oil helps with nausea, headaches and fatigue, plus it acts as a mild sedative.

INGREDIENTS

• 1 cup Epsom salts
• 3 drops rose geranium essential oil
• 3 drops sandalwood essential oil
• 3 drops myrrh essential oil

METHOD

• Simply mix all the ingredients together & add to running bathwater.

Oh-So-Soothing Bath Soak for Cramps*

Marjoram relaxes tense muscles and calms anxiety; cedarwood has a warming effect and also supports hormonal balance. Roman chamomile is an anti-inflammatory and a sedative that’s great for soothing pain; while Epsom salts help to calm muscle spasms and cramping.

INGREDIENTS

• 1 cup Epsom salts
• 3 drops marjoram essential oil
• 3 drops cedarwood essential oil
• 3 drops Roman chamomile essential oil

METHOD

• Simply mix all the ingredients together & add to running bathwater.

Top Tips for Managing PMS & Cramps

• Drink plenty of water. Staying hydrated will help to keep cramps and headaches at bay. Herbal teas are also great.
• Curb the caffeine. Keep coffee to a minimum, as it can increase stomach acid content and dehydrate you, making period pain worse. Caffeine can also make you feel jittery and exacerbate PMS symptoms.
• Avoid processed foods and sugary fizzy drinks. They’ll just leave you feeling bloated. Steering clear of junk food can help to prevent break-outs too.
• Eat a good deal of fresh fruits and veggies, as well as light meals that are easy to digest and won’t put added strain on your body.
• Get enough sleep. Your body needs s bit of down-time to rest and recover. Plus getting enough (not too much!) sleep will boost your mood too.
• Get moving; some gentle exercise, like a walk out in the fresh air or a chilled yoga session, will help you to feel physically and emotionally better.
• Eat some (real, raw, natural) chocolate! In it’s most natural form, cacao (raw chocolate) is a great natural antidepressant that helps your body to release feel-good chemicals. Plus it’s rich in magnesium, which helps to combat cramps. So ditch the processed, sugary slabs and sink your teeth into a divinely delicious piece of raw organic chocolate.
• Be kind to yourself. Show your body some TLC and be aware of what it needs to stay healthy. This is great advice for any day of the month!

*As many Cape Townians know – bathing is not an option for everyone. Please note that