Understanding Menstrual Pain, PMS, and PMDD: Causes and Natural Remedies for Relief
- Suzie Herrmann
- Jan 14
- 4 min read
Updated: Jun 6

Menstrual pain, discomfort, PMS (premenstrual syndrome), and PMDD (premenstrual dysphoric disorder) are incredibly common, affecting millions of women worldwide. Research shows that 90% of women experience some form of PMS, and up to 8% suffer from PMDD, a severe and debilitating form of premenstrual symptoms. What’s alarming is that these issues are not only prevalent but seem to be on the rise. But why? Let’s dive into the contributing factors and explore holistic, effective ways to improve menstrual health.
Why Are Menstrual Issues on the Rise?
1. Microplastics and Endocrine Disruptors
One major culprit is exposure to microplastics and endocrine-disrupting chemicals (EDCs) found in everyday products. Studies reveal that 90% of the population has detectable microplastics in their bloodstreams, and these tiny particles release chemicals that interfere with hormone function.

Common sources include:
Cosmetics (e.g., phthalates in fragrances and parabens in lotions)
Household cleaning products (e.g., BPA and triclosan)
Plastics used in packaging, bottles, and utensils
These chemicals mimic or block natural hormones, leading to hormonal imbalances that exacerbate menstrual pain and PMS.
2. Diet and Lifestyle Factors
A diet high in processed foods, alcohol, and caffeine, coupled with poor sleep and sedentary habits, also disrupts hormonal balance. These factors increase inflammation, hinder liver detoxification (essential for hormone processing), and create mineral deficiencies, worsening symptoms like cramping and mood swings.

3. Overuse of NSAIDs for Pain Relief
NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen are a go-to for menstrual pain, but they may be counterproductive when used regularly.
While they provide temporary relief, studies show that they can:
Damage gut health, leading to poor nutrient absorption
Increase prostaglandin production by hindering the liver’s ability to metabolize estrogen. Excess levels of prostaglandins (lipids responsible for helping the uterus to contract to allow the lining of the uterus to shed) can cause the uterus to contract too strongly, causing severe pain
Contribute to chronic pain by masking the root cause instead of addressing it
4. Hormonal Birth Control
Many women turn to hormonal birth control to manage period pain, but this approach often causes more harm than good.
Hormonal birth control:
Mask underlying issues like endometriosis or hormonal imbalances
Depletes essential nutrients like magnesium, B vitamins, and zinc
Can lead to breakthrough bleeding (or spotting), mood swings, and even worsen PMS symptoms over time
Can lead to serious health issues including cancer.

A Better Approach: Natural Remedies and Cycle Syncing
1. Cycle Syncing
Cycle syncing is a powerful way to balance hormones and reduce menstrual discomfort. This approach involves tailoring your lifestyle, exercise, and diet to the four phases of your menstrual cycle:
Menstrual phase: Rest and replenish with iron-rich foods and gentle stretching. Get plenty of sleep.
Follicular phase: Incorporate lighter, energizing exercises and high-fiber foods. Develop creative endeavors.
Ovulatory phase: Focus on antioxidants and moderate cardio. Take advantage of confidence and creativity: execute projects, ask for that raise, confront what needs to be done.
Luteal phase: Prioritize magnesium, healthy fats, and stress management. Be easy on yourself, as serotonin drops. Prioritize self care and self compassion.
Cycle syncing is an effective way to manage PMS and painful periods.
2. Dietary Adjustments
Eliminating inflammatory foods and incorporating whole, nutrient-dense options can significantly improve hormonal health.
Avoid:
Alcohol
Caffeine
Processed and sugary foods
Focus on:
Cruciferous vegetables (e.g., broccoli, kale) to support liver detoxification
Omega-3s from flaxseeds or fish for anti-inflammatory benefits
Magnesium-rich foods like dark leafy greens and nuts to ease cramps
Incorporating foods such as cruciferous vegetables, dark leafy greens and avocado, while avoiding trigger food and drink such as processed foods and caffeine, can help prevent PMS and painful periods.
3. Herbal Remedies
Herbs are a fantastic way to replenish minerals, support the body, and get to the root of hormonal imbalances.
Some key herbs include:
Chaste Tree Berry: Balances progesterone and eases PMS symptoms
Cramp Bark: Relieves cramps and muscle tension
Ashwagandha: Supports stress management and adrenal health
Dandelion Root: Helps the liver metabolize excess hormones and reduces bloating
Damiana: Supports energy, mood, digestion and libido.
These herbs can be found working synergistically together in the Cycle Sisters Cycle Sync 4 Pack, a 1-month supply 4 pack of a tincture for each menstrual phase: menstruation, follicular, ovulation and luteal. This is a natural remedy to support PMS and menstrual discomfort that gets to the root cause of cycle struggles, as well as prevents them altogether.

4. Lifestyle Changes
Incorporating regular exercise, prioritizing 8-10 hours of quality sleep, and reducing stress can make a world of difference. Yoga, walking, and strength training are excellent options for hormone support.

The Benefits of a Holistic Approach
Unlike temporary fixes like NSAIDs or hormonal birth control, natural remedies and cycle syncing address the root cause of menstrual discomfort. By balancing hormones, reducing inflammation, and supporting the body’s natural rhythms, you can experience lasting relief from period pain and PMS symptoms.
At Cycle Sisters Apothecary, we’re committed to helping women embrace their cycles with natural solutions. Our herbal tinctures and teas are specifically crafted to nourish your body, balance your hormones, and ease menstrual discomfort—all while supporting your overall health.

References
Endocrine Society: The Impact of EDCs on Hormonal Health
National Institutes of Health: Diet, Lifestyle, and Menstrual Health
Journal of Pain Research: NSAID Use and Long-Term Menstrual Pain Outcomes
American Journal of Obstetrics & Gynecology: Effects of Hormonal Contraceptives on PMS and Cycle Regulation
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