Best Natural Remedies for Managing a Heavy Flow Period

In the previous blog, we talked about how to measure your period and why knowing your flow matters. Read the full article - or take a look at the summary:

Every cycle, we lose roughly 50–90 mL of menstrual fluid. This is about a shot of espresso worth of red blood cells (30–35 mL), tissue and secretions. When blood loss tops 80 mL or bleeding lasts longer than seven days, it’s classified as heavy menstrual bleeding (HMB), a condition linked to anemia, fatigue and missed work. Tracking it is your first line of defense: count tampons, pads, use a menstrual cup and PBAC chart—or better Relief Wear absorbency-rated underwear—to translate a “soaked” product into milliliters. With clear data at hand, you’ll know when your flow is within a healthy range or not.

Here you can explore gentle, natural remedies that help tame the tide:

The Natural Way 🍃

Disclaimer:

Please consult your primary healthcare provider for the best course of treatment if these natural remedies aren’t cutting it for you.

Go Herbal: Your Plant-Powered Period Rescue 🍵🫖

Herbal remedies tap into centuries of traditional wisdom. A growing research shows what specific plant compounds can ease heavy menstrual flow, calm cramps, and support uterine health with minimal side effects. Many herbs contain bioactive molecules or have anti-inflammatory and antioxidant benefits. Most of these plants are brewed as simple infusions, making them a soothing ritual during your cycle. More importantly, there is a low risk of adverse effects. That makes them the perfect addition to everyone’s “first aid kit” for pain relief and menstruation management. Here is the list of herbs that you might want to try for your next period.

Ginger

Ginger (zingiber officinale) contains the bioactive molecules gingerols and shogaols that inhibit cyclooxygenase (COX) enzymes, lowering prostaglandin E2 levels and easing uterine spasms. If you don’t speak science, in English it means that ginger helps cut down on bleeding and lowers cramp intensity. Sounds good? Now here comes the practical guide: Steep ½ - 1 tsp of fresh grated ginger (or 1 tsp dried) in hot water, three times per day for the first 2–3 days of your period.

Yarrow 🌼

Yarrow (Achillea millefolium) is a flower that you can find at your trusted herbal store. Yarrow’s flavonoids and tannins act as astringents, promoting uterine vessel constriction, and acting as antispasmodics. In short, it reduces cramp severity. Recent studies have also found that this herb helps reduce menstrual bleeding. To get this benefit, make tea by steeping 4 tsp (4 g) dried yarrow flowers in 250 mL hot water; drink 3 cups daily during heavy-flow days or the first 3 days of the cycle.

Chamomile 🫖

Chamomile (Matricaria chamomilla) has anti-inflammatory properties and induces the relaxation of smooth muscles, because of its flavonoids - apigenin and luteolin. These ease PMS symptoms including abdominal cramps, mood swings, anxiety, fatigue, breast tenderness and insomnia. It was also found that it decreases the amount of menstrual bleeding. During your period, you can brew 1–2 tsp dried chamomile flowers in hot water and drink 3–4 cups per day.

Super Flow-Soother Infusion

Personally, this is the most convenient way for me to incorporate all these remedies in a super blend. The last thing we want is to juggle 3 cups of infusions when we are at our lowest point of the month. Combine the core ingredients —ginger, yarrow and chamomile - into a single “Super Flow-Soother.” If you have decided to use dried ginger, you can make a big batch of this mixture to be prepared anytime. However, if you use fresh ginger (which is always better in my opinion), you can always leave the ginger out and add it just before brewing the infusion. Here’s your go-to blend:

½ tsp fresh/dried ginger (≈ 1 g) 🫚
½ tsp dried yarrow flowers 🌼
1 tsp dried chamomile flowers 🫖

How to brew 🚰:

Bring 500 mL water to a gentle boil.
Add all herbs, cover, and remove from heat.
Steep 10 minutes, then strain into a thermos.
Sip 3 cups (≈ 150 mL each) throughout your heavy-flow days.

Try it out during your monthly rituals and let us know how you fare. Do you have a secret solution for period flow issues? Share it with us!

Lifestyle and Self-Care Tips ☑️

On top of these herbal remedies, there are other things you can try during the first few days of your period.

Heat Therapy 💥🔥

A systematic review and meta-analysis that looked into various studies regarding heat therapy, showed that menstrual pain is reduced significantly compared to no treatment. This may be considered to be comparable to pharmacological treatments like ibuprofen. Heat increases blood flow to the abdominal muscles, reduces muscle spasms, and helps regulate prostaglandin activity (the chemicals that trigger uterine contractions and pain).

Gentle Movement 🧘🏻♀️

Exercise increases circulation, releases endorphins (natural painkillers), and reduces prostaglandin levels, all of which may reduce menstrual pain and support hormonal regulation. In another Relief wear blog, we shared the Best Yoga Poses for Menstrual Cycle Relief that you can try in your upcoming cycle!

Closing Remarks 🌞

Heavy menstrual bleeding can feel overwhelming, but nature offers a gentle—and scientifically supported—arsenal of herbal allies to help you find comfort. From the spicy kick of ginger that soothes cramps, to the calming embrace of chamomile, each plant brings its own blend of bioactive compounds to ease flow, reduce pain, and support uterine health. Start by tracking your cycle, experiment with single-herb infusions, or try our all-in-one Super Flow-Soother. And remember our self-care tips! All of these things will provide your body with a variety of non-medicated strategies for managing a heavy flow. Remember: consistency is key. Start incorporating these remedies a week before yourperiod and keep your ritual going through your heaviest days.

Here’s to smoother cycles, brighter mornings, and feeling more in tune with your own rhythm.