How to Alleviate Menstrual Cramps Naturally

For many women, menstrual cramps are a painful reality every month. This lower abdominal pain, which may radiate to the back or thighs, is known as dysmenorrhea, and while for some it can just be a minor inconvenience, for others it can have a debilitating impact on their daily lives.

Let’s take a closer look at the science behind what’s happening.

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What causes menstrual cramps?

Menstrual cramps are primarily caused by prostaglandins, hormone-like substances that help the uterus contract to shed its lining. While these contractions are necessary, an excess of prostaglandins can cause stronger, more painful cramps. Unfortunately, some people just naturally produce more prostaglandins, which makes cramps more intense.

But it’s not just prostaglandins at play. Other factors also contribute to painful cramps:

• Inflammation: Prostaglandins are part of the body’s inflammatory response, so chronic inflammation can exacerbate cramps.
• Low magnesium levels: Magnesium helps muscles relax, so if you’re deficient, your muscles may cramp more easily.
• Stress: Elevated stress levels increase cortisol and adrenaline, which can heighten pain sensitivity, making cramps feel more intense.
  
  

What to avoid

• High sugar, caffeine, or alcohol: These substances can increase inflammation and prostaglandin production, worsening cramps. Why not switch to Matcha or Ceremonial Cacao? Find out why your body will thank you in this blog post.
• Stress: As mentioned, stress can amplify pain sensitivity and make cramps more severe.
• Lack of exercise: Regular movement is important for circulation and endorphin release. Without it, blood flow to the uterus is reduced, and you may feel more pain.
  
  

What can help

Fortunately, there are several ways to reduce the intensity of menstrual cramps, from diet to lifestyle changes to supplements:

• Magnesium-rich foods: Magnesium is known for its muscle-relaxing properties. Incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet may help alleviate cramps.
• Omega-3 fatty acids: Found in flaxseed, walnuts, and oily fish, Omega-3s have been shown to lower prostaglandin levels, reducing inflammation and pain.
• Gentle exercise: Low-impact exercise, like walking, yoga, or swimming, helps to boost blood flow and release natural pain-relieving chemicals (endorphins), which can help relieve cramps.
• Anti-inflammatory herbs: Natural anti-inflammatory herbs such as ginger and turmeric can help reduce inflammation and ease cramping.
• You can also try a supplement like Soov’s Endo daily multivitamin, which contains a blend of nutrients that are designed to provide support for endometrial health through hormone balance. It contains Indole-3-Carbinol (supports healthy oestrogen metabolism, which can reduce painful periods), and Evening Primrose Oil (can reduce inflammation and prostaglandin production).

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Targeted Hormone Support with Soov

Soov is a beautifully formulated range of women’s health supplements that I recommend to clients seeking natural support throughout their menstrual cycle. Created by women, for women, Soov was designed to help with the kinds of symptoms that many experience each month - like low mood, cravings, bloating, and cramps - but that often get brushed aside.

What I really appreciate about the range is that it’s rooted in a real understanding of how our hormones shift across the cycle, and each product is thoughtfully put together with ingredients that actually make sense - like magnesium for cramps, adaptogens for stress, and botanicals to support mood and energy.

To help you get the most out of Soov, I’ve created a simple guide below. By combining and layering products in tune with your body’s needs during each phase, you can experience more targeted, lasting relief, whatever symptoms you're navigating.

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Your PMS game plan

Step 1: Choose Your Base - Endo or an Alternative

Option 1: Endo - Best for Painful Periods and Oestrogen Dominance
Endo is ideal if your main symptoms include period pain, bloating, breast tenderness, or heavy bleeding - especially when these are linked to high oestrogen or inflammation.

Key benefits:

• Supports oestrogen metabolism, helping to rebalance levels when oestrogen is dominant
• Reduces period pain by lowering prostaglandins and inflammation
  Eases symptoms like breast tenderness, bloating, and fluid retention
  
  

Key ingredients:

• Indole-3-Carbinol (I3C) to support healthy oestrogen clearance
• Magnesium and Vitamin B6 to calm the uterus and nervous system
• Evening Primrose Oil to reduce inflammation and support fluid balance
  
  

How to take it:
Use daily throughout your cycle for best results. It's most effective when taken consistently for at least 1–2 months before expecting major symptom changes.

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Option 2: Flow - For Mood Swings and Cramps

Flow is a better fit if your symptoms include mood swings, anxiety, or emotional sensitivity alongside cramps. It offers both hormone regulation and mood support.

Why choose Flow:

• Targets hormonal imbalances while supporting emotional regulation
• Helpful if pain is worsened by tension or stress
  
  

Key ingredients:

• Magnesium and B6 for hormonal balance
• Saffron and lemon balm for mood support and nervous system calming
  
  

Option 3: 40+ - For Perimenopause and Later Cycle Shifts

If you're over 40 and noticing cycle irregularities, fatigue, or broader hormonal changes, 40+ provides support tailored to perimenopause.

Ideal for:

• Fatigue and low resilience related to hormonal shifts
• Period pain as part of a bigger picture, including joint pain or poor recovery
  Supporting adrenal health and energy levels as hormone levels fluctuate
  
  

Step 2: Add Ouch for Fast-Acting Pain Relief

Ouch is your go-to for immediate relief when cramps, tension, or flare-ups strike. It’s designed to be layered on top of your daily base product during your most symptomatic days.

Best times to use Ouch:

• The day before your period, if pain tends to start early
• Days 1–3 of your cycle, when cramping and inflammation peak
  Any time you experience lower back pain, pelvic cramps, or acute discomfort
  
  

What it does:

• Delivers fast-acting anti-inflammatories like turmeric and ginger
• Includes natural muscle relaxants and circulation boosters to ease tension
  Non-drowsy and medication-free - formulated to relieve pain gently but effectively

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If you’re struggling with PMS or menstrual symptoms of any kind, and would like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.

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