7 Tips for Menstrual Pain


7 Tips for Menstrual Pain

Natural Cramp & Stress Relief

Ahhhh, period pain – this topic never gets old! Sorry for the bad joke, but it’s true: I’ve been chatting about this for years with girl friends and women crossing my path and it seems there is still so much room – and demand! – for natural and lasting solutions.

Kicking pharmaceuticals to the side, here are my favourite natural tips for period pain, awful cramping & for generally feeling better during that time of the month:

  1. Take magnesium against cramping. Find a good-quality one that your body can absorb well. I find most magnesium products at drugstores and even pharmacies not good and often too low in dosage, so do your research online. For dosage: have a look at Jolene Brighton’s recommendations. A good thing to eat to amp up your magnesium levels is raw cacao or cacao nibs.
  2. Take it easy, especially the first day or two. Take a day off if you can, or create some extra space for yourself by cancelling appointments that would stress you in any way (be it a catch-up Zoom call, a dinner with friends, or some other social activity you think you have to attend).
  3. Roll with essential oils to relieve pain and cramping. Massage a blend into your belly or lower back and feel how it soothes your whole system and uplifts your spirit. Recipes for two amazing blends are below!
  4. Put a hot water bottle on belly or lower back. I personally love it! I feel it relieves cramping and pain, and gives me a nice warm hug. Next step: Snuggle up on your couch or in your bed and read a good book or listen to an inspiring podcast.

5. Cook a nourishing meal. Make your soul food, something that really feeds you both on a bodily and on an emotional level, and literally gives your body a warm hug. I love pumpkin soup or a big bowl of a simple, satisfying curry with rice. There’s nothing like a home cooked meal – even more so on days we feel emotionally sensitive and are craving some extra love and care. This is a form of self-love and self-care!

6. Do some conscious, cooling breathing. Try this breathing exercise my Yogini friend and colleague Lucy Temple shared with me:

    1. Open your mouth, curl your tongue into a U-shape/tube-shape so that you can suck the air in through your tongue.
    2. Breathe in slowly through the “U” or tube created with your tongue. This is cooling as the air is cooled by the moisture of your tongue.
    3. Take your tongue back in and close your mouth. Gently press the tongue against the roof of your mouth, the tip of the tongue right behind the front teeth.
    4. Like this, slowly breathe out through your nose for 8 counts or longer if it’s comfortable for you. (This depends on your capacity. Always breathe in a non-stressful way.) If you’re familiar with Ujjayi breath, apply Ujjayi while breathing out.

And, finally

7. My secret tip: Don’t use tampons! This was a game-changer for me. I have less cramping during my period since I stopped using them. It was a revelation, but thinking about it, it makes total sense: You’re not plugging yourself up and subtly forcing things to stay in, but letting everything flow out freely – the way it’s supposed to be when you’re on your period. Try it and let me know how it feels!

One more thing: Pain is not normal. Despite all natural remedies: If you experience pain, especially very heavy cramps or strong period pain, have a closer look. I find these two articles from Dr. Jolene Brighton and Dr. Lara Briden [LINKs to articles below] insightful.

Love, Kat

Recipes for essential oil blends:

These blends are made up of only pure essential oils and/or a carrier oil of your choice (almond, fractionated coconut, jojoba …). I personally like jojoba oil, but really you could  simply use a good, organic olive oil from your kitchen. No need to buy extra carrier oils when in need for a cramp relief blend!

The blends are great as either roller blends (very handy; there are mini 5 ml or 10 ml roller bottles you can buy) or you simply mix them in a small glass and store them with a lid on top.

Simple Cramp Relief Blend:

makes a 10ml blend (cut in half for 5ml roller bottles):

  • 8-10 drops Clary Sage
  • 8-10 drops Lavender
  • 5-6 drops Peppermint
  • optional: 5-6 drops Frankincense
  • 10 ml carrier oil

Drop all essential oils in the little bottle/glass and top up with carrier oil.

Stir to mix or roll the bottle between your palms.

The above blend is a very simple cramp relief blend and perfect for anyone starting out on the essential oil journey as lavender and peppermint are two great all-rounder oils. It’s also a great blend for headache relief or just as a litlle pick-me-up due to its herbally fresh smell. The blend is inspired by Dr. Mariza Snyder’s Super Woman Blend.


Super Woman Blend inspired by Dr. Mariza Snyder:

makes a 10ml blend (cut in half for 5ml roller bottles):

  • 12 drops clary sage
  • 10 drops lavender
  • 5 drops juniper berry
  • 5 drops geranium
  • 4 drops ylang ylang
  • optional: 4 drops peppermint
  • 10 ml carrier oil

Drop all essential oils in the little bottle/glass and top up with carrier oil.

Stir to mix or roll the bottle between your palms.

How to use both blends:

For cramp relief: roll over your tummy, about 3 fingers below your belly button (the area where everything is going on) and rub in gently.

For muscle pain & as mood booster: You can also put it on your lower back (if you’re having any pain there) or on your wrists/pulse points or into your palms, then rubbing your hands together and breathing it in for a handful of deep belly breaths. This is soothing to your nervous system and I find it quite relieving and uplifting.

Disclaimer: If you’re pregnant or breastfeeding or taking any medication please check with your practitioner or do your own research if these oils are safe for you to use.




for Magnesium: Magensium and menstrual cramps:


Period pain is not normal:

Dr. Jolene Brighton: https://drbrighten.com/common-period-problems-6-natural-treatments/

Dr. Lara Briden: https://www.larabriden.com/when-period-pain-is-not-normal/

Dr. Mariza Snyder: https://www.drmariza.com


Contact details:

email: [email protected]
website: kathrinhecht.com
instagram: https://www.instagram.com/kat.hecht/

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