Healthy Periods 101: Natural Remedies for Pain-Free Periods and Holistic Guide for Women’s Cycle

When I got my first period, it felt like stepping into a secret world. The blood stains, the extra layers of shorts for protection, the whispered warnings about “those five days”, it was as if a piece of freedom was taken away. And to add to it it felt shameful, not natural. It was all terrifying. 

I still remember a classmate bleeding so heavily she was rushed to the nurse’s room. Her clothes were changed, and we were all frightened, embarrassed, unsure of what to do. The boys, unaware and uneducated, giggled in ignorance.

Every year, the Stayfree sanitary pad company would visit our school to teach us how to wear a pad and when to change it. But no one spoke about pain, hormones, mood changes, or what a healthy period should feel like.

Like threading our eyebrows or managing underarm hair, we learned about our bodies through trial and error, often with misinformation and shame. Over the years, I’ve experienced everything from cramps that felt like stabbing pain to dizziness, vomiting, fainting, and sciatic nerve discomfort that can happen during periods. 

After 23 years of menstruation, I’ve learned to manage period pain well, less to no cramps, no emotional ups and downs, and I realise more than that: Our periods should be a time of connection to our beautiful body and a celebration of womanhood, not a period of pain and punishment.

So how can we make our cycles safer, less painful, and more woman-friendly? Let’s explore.

What Are Periods and the Menstrual Cycle?

Your menstrual cycle is a natural, rhythmic biological process that reflects your body’s hormonal balance, fertility, and overall wellbeing. A healthy cycle typically lasts 24–38 days, and bleeding usually lasts 3–7 days — though slight variations are completely normal.

The cycle flows through four main phases:

1. Menstruation (Day 1–7)

Day 1 is the first day of bleeding, the official start of your cycle. Your body sheds the uterine lining that was built in the previous cycle. Energy may feel low, and your body naturally asks for rest, warmth, and nourishment.

2. Follicular Phase (Starts on Day 1, continues after bleeding)

After bleeding begins, your hormones slowly rise. Estrogen increases, the uterine lining begins rebuilding, and follicles in your ovaries mature.
You may notice:
• clearer thinking
• rising energy
• more creativity and motivation

3. Ovulation (Mid-cycle, usually around Day 12–18)

A mature egg is released. This is the peak of estrogen, many women feel their most radiant, social, confident, and energetic here.
Some notice physical signs like:
• increased cervical fluid
• higher libido
• slight mid-cycle cramps (mittelschmerz)

4. Luteal Phase (After ovulation, ~12–14 days)

Progesterone becomes the dominant hormone. Its job is to stabilise mood, support calmness, and prepare the body for a potential pregnancy. If pregnancy doesn’t occur, progesterone drops which can bring:
• fatigue
• irritability
• food cravings
• mood changes
• breast tenderness

This shift can feel like your body is slowing down, because it is. 

What You Can Do for a Healthier, Pain-Free Period

When Your Cycle Is Balanced, you feel steady, intuitive, emotionally regulated, and connected to your body’s rhythm.

When it’s not, symptoms like: intense cramps, mood swings, heavy bleeding, irregular cycles, acne, severe PMS or PMDD. These are your body’s gentle signals that something needs attention —  stress, inflammation, hormonal imbalance, nutrient deficiencies, or emotional overload can be major symptoms. Let’s look at some ways you can manage your periods. 

1. Nourish Your Body with Real Food

What you eat profoundly influences your hormonal balance and inflammation levels. Major studies indicate that we should be eating this way: 

• Anti-Inflammatory Foods: Include turmeric, ginger, fennel, leafy greens, and whole grains. These natural anti-inflammatory agents soothe uterine contractions and support hormone metabolism.
• Eggs & Biotin: Whole eggs are rich in biotin, choline, and high-quality protein. These nutrients support cell repair, nervous system health, and uterine tissue regeneration.
• Fatty Fish & Omega-3s: Omega-3 fatty acids found in salmon, sardines, and mackerel reduce inflammation and have been shown to ease menstrual pain. For vegetarians, flaxseeds, walnuts, and chia seeds are good alternatives.
• Micronutrients That Matter: Magnesium (spinach, avocado, almonds) relaxes muscles and eases cramps. Vitamin D supports hormone regulation. Vitamin E reduces prostaglandins, compounds linked to menstrual pain. Fibre helps eliminate excess estrogen naturally.
• Herbal teas can naturally ease cramps, bloating, and fatigue during your period. A soothing blend of peppermint, ginger, and cloves is especially effective as peppermint helps relax uterine muscles and reduces cramping.Ginger lowers inflammation and eases nausea and painful periods. Cloves have natural analgesic and anti-inflammatory properties that help reduce pain intensity.
• Dark chocolate (75% and above recommended) has magnesium and tryptophan which can boost your mood.

What to Avoid: Minimise processed foods, sugar, excess caffeine, and trans fats. These can elevate inflammation and worsen cramps. You can read more – What I Eat as a Holistic Nutritionist to Boost Immunity, Balance Hormones & Stay Energised 

2. Minimise Hormone-Disrupting Chemicals

Many common products contain endocrine-disrupting chemicals (EDCs) like phthalates, parabens, bisphenols, and PFAS. These mimic estrogen and interfere with your hormonal balance, often worsening period symptoms.

Where to Look Out For Them: Synthetic fabrics and tight sportswear, Perfumed soaps, deodorants, and detergents, Non-organic pads and tampons, Plastic containers and bottles. 

Better Choices:

• Opt for organic cotton underwear and sanitary products
• Period panties are becoming more popular, give it a try 
• Use glass or stainless-steel bottles instead of plastic
• Choose fragrance-free, non-toxic cleaning products
• Wear natural fabrics like cotton, bamboo, linen, and wool — they allow the skin to breathe and reduce toxin exposure

Our skin, especially around the pelvic area is highly absorbent. The fewer chemicals it encounters, the better your body can regulate its hormones. Read more about this in our blog – How Toxic Ingredients in Cosmetics Harm Women’s Hormones: PCOD, and Women’s Health 

3. Soothe with Natural Therapies

Painkillers can help in emergencies, but there are gentler ways to support your body.

• Heat Therapy: A hot water bag placed on the lower abdomen increases blood flow, relaxes uterine muscles, and provides instant comfort.
• Cold Compresses: Alternating with an ice pack on the lower back can reduce inflammation and pain flare-ups.
• Energy Healing: From my own experience, Pranic Healing and gentle energy balancing can ease cramps, reduce stress, and calm the nervous system. These practices harmonise the energy body and support emotional release.
• Gentle Movement & Yoga: Restorative yoga, stretching, and mindful breathing relieve pelvic congestion and support circulation. Avoid over-exertion and listen to your body’s cues.
• Stress Management: Stress triggers hormone imbalances and heightens pain sensitivity. Relationship stress is a major factor in period pain. Practices like meditation, sound healing, journaling, therapy, coaching and slow walks in nature can significantly ease menstrual symptoms. 

Some of Serenova’s blog that are helpful. 

Burnout Warning Signs and Why It’s Okay to Hit Pause 

Meditation made simple: A Gentle Intro to Meditation Types

4. Dress for Flow