PMS has a bad reputation with very good reason. Painful cramps, mood swings, depression, fluid retention, bloating, breast tenderness, cravings, headaches, back pain - We all know, it’s definitely NO fun! Thankfully, there are some simple and natural tips that can relieve symptoms of PMS or even prevent pain.
We show you the best home remedies for menstrual cramps.


#1 Heat is your best friend

Heat helps to relax the contracting muscles in the uterus. Applying a hot water bag on the lower abdomen is the easiest way to control menstrual cramps. A warm bath is another effective form of heat treatment used to reduce the pain. (Add a cup of Epsom salt. It is high in magnesium, which is important for your muscles – and muscular contraction of the uterus is what causes cramping during menstruation.)


#2 Stay away from caffeine and dairy products

Try to avoid caffeine and milk as much as possible. Having too much of them can make your cramps worse. Avoid foods and drinks that contain caffeine or cow milk during your period. (even one cup of coffee can increase pain by 30 percent.)


#3 Chasteberry

In modern medicine, chasteberry is the most commonly recommended herb in the treatment of premenstrual syndrome. Also known as the “woman’s herb“, chasteberry affects many hormones that regulate women’s reproductive cycles. It is even approved as a drug in Germany for these purposes.


#4 Iron

Poor nutrition can lead to deficiencies which will worsen menstruation symptoms. Include essential vitamins and nutrients in your diet to rid cramps. Take an iron supplement if excessive bleeding occurs (especially if you are vegetarian as well).


#5 Potassium & Magnesium

Both can act as a muscle relaxer for the uterus and can prevent spasms and cramping. Eat foods that are high in potassium and magnesium like bananas, leafy greens, such as spinach or kale and fish, like salmon, halibut, and tuna.


#6 Ginger, Fennel or Basil

Ginger is a wonder herb that can effectively ease menstrual cramps and the antispasmodic and anti-inflammatory properties of fennel and basil can help relax the muscles in the uterus. Try fennel tea, add fresh basil to your diet or put a small piece of ginger into a cup of boiling water and drink this tea three times a day during your menstrual cycle.


#7 Take a daily fish-oil supplement

Omega-3 fatty acids could help you reduce pain caused by menstrual cramping. One study found that women who took daily fish oil supplements had less pain associated with cramping than women who simply took a placebo.


#8 Vitamin D

This Vitamin is helpful in reducing inflammation that builds up during the menstrual cycle. Reducing the inflammation will reduce pain in the back and joints.


#9 Do yoga poses

Choose poses that promote relaxation and the stretching of your abdominal muscles. Breathe deeply while you maintain your yoga poses to help you relax your uterine muscles.


#10 Exercise

It may be the last thing you want to do, but exercising helps ease the pain during and after. In addition, studies show that women who perform regular exercise have less menstrual pain. Even if it's just 30 minutes of walking fives times a week, moderate exercise is better than no exercise at all.


#11 Essential oils

A little lavender oil can make a lot of difference to your mental state and calm you down. You can also try clary sage oil, it is fantastic to massage into your stomach to relieve menstrual cramps.