Best Natural Remedies for Menstrual Camps

In her reproductive years, a woman’s body goes through four phases of the menstrual cycle. These four phases include: the menstruation phase, the follicular phase, ovulation, and the luteal phase. Each of these phases serves a unique and necessary purpose for preparing a woman to become pregnant, or to get a period each month. A lot of these phases of the cycle go unnoticed within the body except for the menstrual phase.

During this time, not only does a woman begin to bleed -she may also experience a variety of symptoms and sensations that accompany the shedding of the inner lining of the uterus. Some of these symptoms can include: 

  • bloating 
  • breakouts
  • pimples
  • fatigue
  • cramps

The severity of these symptoms range from woman to woman, some being more severe than others. One thing is for sure, it’s definitely not always a pleasant experience. Luckily, there are some great natural remedies that can alleviate some of this discomfort during a woman’s period. 

Keep on reading to find out our favourite natural ways to alleviate cramps and other period symptoms!

Light stretching and yoga

Not only is yoga a gentle way of moving your body, it also helps you connect with your breath which can help oxygen to circulate in the body. In turn, this can help with muscles and especially the uterine muscles which cause the cramping to occur. 

Some of the best poses to try out with period cramps include:

Cobra pose – Begin by lying on your stomach with legs extended behind you. Place the palms next to the shoulders and slowly lift your chest off the ground. This helps to support the spine and get the breath flowing deep into the lower body.

Cat-Cow Pose – Start by going onto your hands and knees. To enter cow pose, begin to inhale deeply and drop the belly while tilting your head upwards. Tilt your pelvis back so your tailbone sticks up. For cat pose you’re going to tilt your pelvis forward and tuck your tailbone. The spine should naturally round and you’re going to drop your head and gaze towards your belly button. This is going to help and gently stretch the abdominal muscles as well as increase circulation within the body.

Childs pose – Begin on your hands and knees, lower your hips back towards your heels, and rest your forehead on the mat or a prop. Relax your shoulders and hips, breathe deeply, and hold the pose for 30 seconds to a few minutes before releasing. It’s a great way to stretch your back, hips, and thighs while calming your mind.

Using a heating pad

Heating pads are a lifesaver to so many women during the time of their period, especially when it comes to cramping. Heat helps to relax muscles and provides a sense of comfort and relief. 

If you don’t have a heating pad, no sweat! You can also try taking a warm bath or shower to receive the same benefits.

Drinking herbal teas

Tea is comforting, it’s warm and delicious – almost like a hug in beverage form. There actually are several teas with scientific evidence of reducing menstrual cramping and pain! 

Some of the most highly recommended include:

  • Ginger tea
  • Chamomile tea
  • Fennel tea
  • Green tea

Taking magnesium

This mineral is a saviour when it comes to effectively relaxing muscles. The uterine muscles contract during menstruation and that’s why cramping can be a result of this. One great way to get magnesium is through eating magnesium rich foods such as dark chocolate or leafy greens. Substituting with a high quality supplement is also a great way to help out! At NutraChamps we have a magnesium, zinc, and D3 supplement which will definitely support this time of the month.


One study from the National Library of Medicine found that massage therapy can help to alleviate uterine spasms by relaxing the uterus. This is not only great for those who experience period pain, but also women who have endometriosis. 

It’s important to get a gentle abdominal massage for this pain but getting a full body massage can always help to promote all-around relaxation and less stress as well.

If as a woman you dread this time of the month, hopefully trying out some of our natural remedy suggestions help you out! Dealing with monthly pain isn’t always an easy thing, but there are absolutely ways to support the body during a period. Here’s to more pain-free periods overall!

Alexia Palmeri

Alexia Palmeri is a 28-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what's happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking nourishing meals, and discovering new places to dine and adventure!

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