5 Natural Remedies That Soothe Both Menstrual Cramps and Bloating

 

Menstrual cramps and bloating often go hand-in-hand due to hormonal shifts. When estrogen and progesterone levels drop, cells retain more salt and water, which leads to bloating. The lower levels of estrogen and progesterone also trigger the release of prostaglandins, which are part of the inflammatory response in the body. These hormone-like compounds help the uterus shed its lining through contractions, however, they can also cause menstrual cramps when out of balance. Contractions during periods and birth are both necessary to move either blood or the baby out of the uterus and through the vaginal canal. If there is stagnation in the body, it can cause discomfort and an excessive amount of contractions, otherwise known as cramps, for women during menstruation.

The relationship between digestion and menstruation is well-known yet under researched. It is common for women to experience constipation or excess bowel movements during their periods and yet little digestive support is available. Combining gentle at home practices with nutritional knowledge can help the body adapt to these changes during the luteal and menstrual phases. 

 

Five Home Remedies for PMS and Digestion Support

 

These five gentle remedies can help ease discomfort while supporting your digestion and cycle flow.

 

1. Ginger or Chamomile Tea

Both ginger and chamomile are powerful herbs for menstrual health. Ginger reduces inflammation and muscle spasms while stimulating digestion. This is an excellent tea to start the day and prepare the gut for food. Women can enjoy sipping on it 30 minutes prior to a meal. The recipe below includes a pinch of mineral-rich salt for a better mouth feel and cell hydration.

Chamomile calms the nervous system, relaxes uterine muscles, and eases gas. The dual effect of soothing the nervous system and digestive support makes this tea a perfect ally for post-dinner and bedtime. An added ritual bonus when using dried whole chamomile flowers is placing them back in the ground (after brewing tea) with a prayer of thanks.

 

Ginger Brew Recipe with Raw Honey

Ingredients:

2 inches fresh ginger root, finely chopped

2 cups spring water

1-1 ½  tsp raw honey

¼ tsp Celtic sea salt (alternative mineral-rich salt)

Squeeze of lemon (optional)

 

Instructions:

Simmer ginger slices in water for 15 minutes. Strain, cool slightly then stir in raw honey and lemon. Sip slowly while warm, especially in the morning, and breathe in the fresh ginger scent.

2. Belly Massage with Herbal Oil

Gentle abdominal massage boosts circulation, reduces cramping, and encourages digestion. This practice stimulates excretion if hand movements follow the natural position of the large intestine. There is a common upside-down “U” shape that hands can follow, starting from the right side, up and across to the left, and down. Another comforting movement is a back and forth rub under the belly button or slow clockwise circles on the lower belly.

The Kalina womb oil is designed for this self-care practice with cramp bark-infused extra virgin olive oil enhanced with essential oils that support women’s bodies. Cramp bark, as the name suggests, is beneficial due to its muscle relaxant properties and treating fluid retention. The combination of cramp bark and extra virgin olive oil provide additional support for women suffering from endometriosis. Oleuropein is a compound found in olives that can inhibit the activity of an estrogen receptor (ER beta) that is involved in the growth of endometriosis lesions, according to a study funded by NIH. 

Herbal allies chosen for the Kalina blend were carefully thought out. Chamomile is a digestive superstar and lavender is anti-spasmodic. Benzoin resin is a unique addition that offers a warming element, which is crucial during a woman’s bleed since she is in her winter season. Benzoin compliments chamomile's digestive aid with its carminative properties to relieve excess gas. The oils simultaneously address the main physical ailments women experience before and during menstruation while also providing emotional benefits through their scents. Cramp bark is a nervous system soother that calms the gut-brain connection during PMS. The combination of chamomile, benzoin, and lavender creates a warming, herbaceous scent that is intoxicating. The spiritual qualities of these select herbs include protection, grounding, and deep rest, which are further enhanced with Alaskan wildcrafted amber gem essence and balsam poplar flower essence. Amber essence is known to aid body image in adolescents and as one ages, as well as realign the energetic structure to allow more light to enter and flow in the body. Body image is affected during periods because of the hormonal shifts that may cause oiler skin leading to acne and digestive sensitivity that can cause gassiness, bloating, and cramping. Balsam poplar is a highly beneficial flower essence for women that helps release emotional and sexual tension caused by sexual trauma. Additionally, it grounds sexual and creative energy to synchronize with planetary cycles and rhythms. For women, whose menstrual cycles are in sync with the lunar phases, balsam poplar is the perfect complimentary flower essence.

Inviting a sacred practice of setting up a diffuser with a blend of these oils can similarly be emotionally supportive and accessible if a womb oil massage feels too complicated.

Womb Massage for Cramps and Digestion

Instructions:

Warm a few drops of Kalina in your palms and apply to the lower abdomen. Massage in circular motions, following the path of the colon (up the right side, across, down the left). Spend 5 minutes focusing on slow, deep breaths while massaging. Inhale the scent of the Kalina blend and envision each circle releasing energetic baggage from your womb. When done, place your hands over your belly and set an intention of love, envisioning pink-colored energy swirling in the womb.

3. Heat Therapy

A heating pad can work wonders because heat relaxes uterine muscles and relieves spasms. There are electric heating pads or hot water bottles. Place the heating pad over your lower belly or lower back for 15–20 minutes. Notice how the heat spreads throughout this area and welcome the sensation. Combine with massage or deep breathing for enhanced relief.

The inner winter during menstruation invites warmth, which can be honored by wearing cozy socks or sipping on a hot beverage like beef bone broth or warm nettle infusion with miso to replenish iron in the body. A personal ritual of mine is holding a hot beverage in between my hands and placing it gently on top of my lower belly, over clothes, for heat contact. A delicious and nourishing choice is ceremonial cacao with its high amount of magnesium, theobromine and low caffeine content.

 

Ceremonial Cacao Drink

Instructions:

Warm a mix of ½ cup nut milk and ½ cup spring water on the stove. Blend in ceremonial cacao using a hand or battery operated whisk or immersion blender for a creamier consistency. Adjust proportions of liquid to taste. I prefer a watery cacao, more like coffee, versus thick hot chocolate but it is a matter of personal preference.

4. Gentle Yoga for Cramps and Digestion

Yoga poses that combine twisting and hip-opening can release tension and ease bloating. Yoga can diminish many painful PMS symptoms.

Supine Twist (Supta Matsyendrasana): Lie on your back, draw one knee over to the opposite side while keeping shoulders grounded.

Cat-Cow (Marjaryasana-Bitilasana): Stimulates circulation in the belly and back. A personal favorite variation includes circulating the torso by lifting it into cat position then moving it to right, arching to scoop from the bottom, and lifting to the left. Continue drawing circles vertically with the upper body.

Child’s Pose (Balasana): Aids digestion. Keep the big toes touching and play with knee distance. Keeping knees together in child’s pose stimulates digestion because of the slight pressure of compressing the belly whereas wide separated knees target tension in the lower back. 

Seated Spinal Twist (Ardha Matsyendrasana): Supports digestion and relieves bloating. Focus on lifting the body and holding your spine straight from your seated position before twisting. Practice on both sides and for a deeper release do a lying spinal twist.

Supported Bridge Pose (Setu Bandhasana): Opens the pelvis and improves blood flow. Add support with a yoga block or pillow to help avoid back strain.

 

5. Mindful Breathing and Rest

Cramps and digestive discomfort are often worsened by stress. No matter what stage of life a woman is in, stress is present whether due to an upcoming exam, friendship tension, health issue, family drama, and many more circumstances. Often the simplest method of relieving PMS, awareness, is overlooked. Periods require rest. Women in urban settings, especially in NYC, prefer to view their periods as a challenge rather than a call to rest. Fighting our bodies’ nature compromises the experience of the uterine cleanse. Many symptoms occur due to competing priorities in the body. When the body does not receive adequate sleep and a break from regular activities and demands in life, it needs to work harder to shed the uterine lining. The harder it works, the more contractions may occur to help expel the lining. PMS symptoms are sometimes an exertion of the body that can be avoided if proper period care is undertaken. 

Practice slow belly breathing (inhale into the lower belly so it expands like a dome then exhale fully). Extend the count from 5 seconds of inhale/exhale to 8 and notice the difference in your body after 10 full cycles. 

Take short naps or rest periods during your cycle to allow the body to reset. Head to bed an hour early, even if only to enjoy the experience of laying in bed rather than attempting to fall asleep earlier. Make a conscious effort to plan a slow rise morning on your period and become aware of nagging thoughts that take away such pleasure. Maybe an inkling of guilt arises, panic for the endless to-do list, or an association of laziness comes up from taking extra time to rest. Bring awareness to it and nothing more. Instead of forcing an immediate change, simply be and allow the process of practicing more rest to become a nonnegotiable during your period. There will be a palpable reduction in PMS.

Want a Self-Care Boost?

Pairing these remedies with our newest release, Kalina Womb Oil for cramps and digestion.