1. Drink lemon water every morning after you wake up. This will have an alkalizing effect on the body and keep the body hydrated and mineralized. Stay hydrated throughout the day,
  2. Your must include vitamin D3 in your diet. Especially if you live is a colder climate where sunlight is reduced during the winter season.
  3. Increase consumption of leafy greens to ensure enough B vitamins, fiber and mineral supply in the body. You will get a lot of calcium, magnesium, iron, B vitamins and other minerals through leafy greens. Swiss chard, collard greens, yogurt, pumpkin seeds, sesame seeds, spinach contains these minerals.
  4. Eat fatty fish, fish or flax oil every day to get relief from hormonal imbalances.
  5. My most favourite remedy to get relief from cramps is an Ayurvedic home remedy using cinnamon and ginger to make tea. Just use ¼ tsp. of ground cinnamon and a pinch of ground ginger or couple of thin slices of half an inch of fresh ginger to a cup of hot water. Wait and let it steep for 5 minutes. Strain and drink the tea. 
  6. Vitex or chaste berry is a herb that eases menstrual cramps,
  7. Evening primrose oil or borage oil are rich in anti-inflammatory omega-6 fatty acids and are known to reduce breast pain and tenderness as well as PMS symptoms.
  8. Dietary intake of calcium and magnesium is crucial for balancing the hormones.
  9. Using heating pads or hot water bags around the area relaxes the stiff muscles and reduces pain by bringing oxygen in the area.
  10. One of the most important things to address is relaxation through 7-8 hours of sound sleep and stress reduction. Meditation and breathing exercises (pranayama) also assists in reducing stress.
  11. If you eat a lot of nuts, seeds and grains then increase aerobic exercises. Aerobic exercises releases endorphin hormones or “feel good” hormones in the body. The presence of this hormone works like a natural pain killer.
  12. Apply natural progesterone cream or wild yam cream. Apply this cream on stomach, lower abdominal area, buttocks, things, breasts and upper arm area. Best time to apply this cream is a week before the start of your period.