Top 8 Natural Tips to Manage Your Menstrual Cycle

When we started researching how to manage the menstrual cycle naturally, we didn’t stop at the usual Google search. We turned to our people, who live it every month — the team at Relief Wear. From personal rituals to cultural traditions, here are eight effective ways to care for your cycle naturally — and kindly.

These tips are grounded in science, lived experience, and cultural wisdom! We hope it helps.

1. 📝 Know Your Cycle: Track and Decode

Being in sync with your cycle can change everything. Tracking your period helps you understand your energy, cravings, emotions, and pain patterns throughout the month. Our writer Melina noticed how going off the pill helped her reconnect with her body’s natural rhythms. There are great tools out there — we recommend apps like Clue, Flo, or MySysters. If you’re just starting, check out our Menstrual Cycle Decode for a helpful overview.

2. 🫖 Herbal Teas & Rest: Honor the First Day

Doing less on the first day of bleeding — with a warm tea in hand — is more than comforting. Herbal infusions like ginger, raspberry leaf, cinnamon, or chamomile can ease bloating, relax the nervous system, and support digestion. According to Healthline, these rituals can also regulate hormonal cycles and improve period regularity. So take a cue from Melina, and turn day one into a ritual, not a punishment.

3. 🔥 Heat Therapy & Staying Warm: The OG Natural Remedy

Hot water bottles and electric heat pads are simple, effective, and instantly soothing. Apply to your lower belly or back during cramps. Our CEO Emma, who has a Yang-deficient constitution (as described in Traditional Chinese Medicine), emphasizes staying warm in the days leading up to menstruation — no cold drinks, no sandals, no shorts. Try cozy foods and warm baths! It helps Qi (your energy) move freely and reduces cramping.

4. 🧘♀️ Move with Your Cycle

Exercise helps — but timing matters. Aim for 30 minutes of movement most days, including aerobic activities like walking or cycling. Aleks, our editor, adapts her workouts based on where she is in her cycle. She leans into yoga or gentle stretching during PMS and menstruation. Curious about specific poses? Check out our Yoga for Menstrual Relief article — including Restorative, Cat-Cow, and Legs-up-the-Wall.

5. 🥒 Nourish with Purpose

Your body needs different things throughout the cycle. About 7–10 days before menstruation, your metabolism increases and blood sugar can fluctuate. Melina, who’s also a registered dietitian, recommends warming, nutrient-rich meals like soups, lentils, and leafy greens. Don’t forget iron and magnesium — two minerals that help fight fatigue and muscle cramps.

6. 💤 Sleep Quality Over Quantity

Hormonal shifts during PMS and menstruation can make restful sleep harder. Creating a wind-down routine — no screens, dim lights, herbal tea, essential oils — helps. I rely on the blue-light glasses at night, and it’s made a real difference. Also, don’t let anxiety about leaks interrupt your rest. Our Functional Brief and Just About Right Brief are absorbent, breathable, and perfect for overnight use. For more, explore our article on menstrual insomnia.

7. 💧 Drink Water (and Skip the Beer)

Hydration is often overlooked — but it matters. Drinking water helps your liver process hormones, reduces bloating, and keeps prostaglandins (inflammatory compounds linked to cramps) in check. Aleks boosts her intake the week before her period and avoids alcohol, especially beer. Tip: add lemon or cucumber to your water for extra minerals and flavor.

8. 🤝 Try Complementary Therapies

Sometimes you need deeper support. Holistic therapies like visceral osteopathy, acupuncture, or pelvic physiotherapy can relieve tension and improve pelvic balance. Read our full article on alternative treatments for period pain to explore evidence-backed options.

Your cycle is personal — and powerful. Whether you start by tracking your symptoms, drinking more tea, or switching to period underwear, every step counts. With knowledge, kindness, and the right tools, you can turn your cycle into a space of connection — not discomfort.