Each woman experiences her period and associated PMS in her own, unique way.
In this article, I want to give you all the options I know of, on how to deal with PMS symptoms.
This includes essential oils, oil blends, and DIY recipes that help relieve PMS symptoms and menstrual cramps.
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You’ll learn how to make a PMS roller, a warm compress, and more!
Natural relief is possible. Let me show you how.
What is PMS?
PMS stands for premenstrual syndrome. Every month before a woman’s menstrual cycle, premenstrual syndrome (PMS) happens.
This comes with various symptoms, such as:
- Mood swings
- Irritability
- Cramps
- Breasts tenderness
- Fatigue
- Bloating
- Food cravings
PMS has the power to make you uncomfortable and disrupt your daily routines.
As every woman is beautifully unique, so is her experience of PMS symptoms and pains.
Whether your symptoms are debilitating or mild, essential oils are a beautiful home remedy for PMS that can soothe pains and energize the body ¹.
Best Essential Oils for PMS
If you already have a collection of essential oils at home, here are the ones to reach for when dealing with menstrual discomforts:
1. Clary Sage
Clary Sage Essential Oil (Organic and Kid Safe) from Plant Therapy.
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Clary Sage (Salvia sclarea) oil helps to regulate and balance hormone levels. Itcontains natural phytoestrogens, which are plant-based compounds that can mimic estrogen in the body.
2. Sweet Marjoram
Organic Marjoram Sweet from Plant Therapy
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Marjoram oil has antispasmodic qualities, which can help ease muscle tension and spasms in the abdominal region.
Plus, its warm, comforting aroma can also contribute to a sense of well-being and relaxation during what can be a stressful time of the month.
3. Valerian Root
Valerian root essential oil (Valeriana officinalis) originated from Europe and Asia. Extracts from the root help alleviate both physical and emotional symptoms of premenstrual syndrome in women ³.
Valerian is also useful for treating insomnia, anxiety, stress, and symptoms of menopause.
4. Lavender
Lavender Essential Oil
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Lavender oil has profound calming and relaxing effect on the nervous system. This relaxation can indirectly help manage other PMS symptoms, such as headaches and insomnia, making lavender a versatile and beneficial choice for those seeking natural relief from PMS discomforts.
5. Peppermint
Organic Peppermint Oil
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If your PMS symptoms include an upset stomach or nausea, use fresh and minty peppermint oil.
6. Black Pepper
Organic Black Pepper
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Piperine, the key component of black pepper essential oil, is known for its warming and anti-inflammatory properties, which can help soothe muscle aches and pains that often accompany PMS.
7. Geranium
Geranium oil has a regulating effect on the hormonal system, which can help stabilize mood swings and emotional distress commonly experienced during PMS.
Premenstrual syndrome comes with hormonal imbalance or changes. Most women experience skin or facial distortions during this period, such as acne breakouts. Geranium essential oil can also help in balancing your skin and improving your facial appearance.
Ready-Made Essential Oil Blends for PMS
Now if you need a quick fix, grab one of the following ready-made essential oil blends.
These beauties have been professionally crafted to address PMS symptoms.
Period pains? Edens Garden’s “Gal Pal” and “PMS” blends can help!
Gal Pal
A ladies only blend, Gal Pal synergy blend from Edens Garden Essential Oils is the balancing solution to your hormonal and menstrual woes. It also has a radical cooling and soothing quality that can help rescue you from flashes of heat. Toss Gal Pal in your purse or keep it nearby for moments of lady-time distress. Your period will be easier because of it! Its floral and herbal aroma will help guide you to relaxation and composure. Get It Here
PMS Ease
Also from Edens Garden. Not only does PMS Ease actually help relieve cramping, nausea, hot flashes and moodiness, its aroma is floral and fruity in the most lovely way. PMS Ease is a soothing blend of Lavender, Clary Sage, Ylang Ylang, Copaiba, Palmarosa, Cedarwood, Fennel, Bergamot, Carrot Seed, Chamomile, Geranium, Ginger and Patchouli. Get It Here
What’s the Difference? Both “Gal Pal” and “PMS Ease” synergy blends are intended to obstruct symptoms of PMS, so which one do you pick? The main difference between the two are the oils each blend contains. Gal Pal includes Vitex essential oil, whereas PMS Ease does not. According to a study in which 23 women participated, Vitex significantly reduced PMS and menopausal symptoms 4, and more studies continue to be released about the benefits of women using Vitex. So personally, I would say get the Gal Pal to start.
Balance
The Balance essential oil blend from Plant Therapy was created specifically to help women feel more emotionally balanced, especially during the mentally turbulent time around the menstrual cycle.
It contains Palmarosa, Lavender, Petitgrain, Clary Sage, Geranium Bourbon, Ylang Ylang Complete, Neroli, and much-loved Rose and Jasmine Absolute.
Ladies’ Choice
The Ladies’ Choice blend from Simply Earth gives you a powerful weapon against monthly discomfort. It’s a blend of 4 oils, all of which are on my list of best oils for PMS: Clary Sage, Marjoram, Geranium, and Lavender.
Sounds like a masterpiece, right? If you’re tired of PMS disrupting your week, get this blend today!
How to Use Essential Oils for Menstrual Cramps
Now that you know which oils to reach for, how would you go about using them?
The method of application of essential oils is just as important as which oils you pick.
Massage
To create a soothing essential oils massage, start with blending your oils with a choice of carrier such as fractionated coconut or apricot kernel oil.
Use a 2% dilution rate, which is 3-6 drops of essential oils to 1 teaspoon of carrier oil.
To calculate larger quantities, please follow this dilution rates guide.
Massage your blend into your abdomen, thighs, hips, and lower back during your menstrual cramps. The mixture will provide relief from period pain, muscle cramps, and general aches and discomforts.
It is advisable to carry out a patch test before topical application. This will help avoid adverse reactions on your skin.
Diffusing
You can diffuse your oils using an ultrasonic cold mist diffuser. Put 5-6 drops of your blend into your unit. Diffuse in your room every night before bedtime for a calming and relaxing sleep.
Please don’t use an oil burner or tea-light candle. While the fire will diffuse the aroma around you, the heat alters the therapeutic properties. Essential oils should never be heated.
If you feel diffusing isn’t strong enough, you can use a personal inhaler to make it more effective. Direct inhalation can help calm symptoms associated with PMS.
Pillow Spray
Enjoy a comforting sleep by using an aromatherapy room spray. It’s easy to create at home.
Fill a 2 oz spray bottle 3/4 of the way with distilled water, and top up the rest with witch hazel. Add up to 36 drops of essential oils.
Using this simple pillow spray can help enhance relief from symptoms of PMS, and help you feel calm and relaxed while going to sleep.
Warm Compress
Cramp Care Compress Recipe with Simply Earth Ladies’ Choice Blend.
Fill a bowl with hot water and add 2-3 drops of essential oils. Soak a cloth in the water, then place the cloth onto your belly. As the cloth cools off, repeat as needed.
If you want, you can also double up on using the hot bowl as a steam inhalation bowl. Sit at a table or desk, place your head over top of the bowl, cover yourself with a towel and slowly inhale and exhale.
Foot Soak or Bath
Put three drops of essential oils into a bowl of warm water and soak your feet for twenty minutes or more. You can also add a tablespoon of Epsom salts and/or a tablespoon of carrier oil to make the foot soak more soothing.
If you prefer a full bath to help with your painful periods, use the same recipe and double the ingredients.
DIY Roller Bottle Recipes
If you have an empty oil roll-on bottle, you can quickly make your own essential oil roller. The following blends are calculated at a 5% dilution rate in a 10 ml roller bottle. (Or, use them as a single-serve, 10 ml sized massage blend.)
Hormone Balancer
- 5 drops Clary Sage
- 5 drops Ylang-Ylang
- 5 drops Lavender
Happy Mess
- 6 drops Clary Sage
- 3 drops Geranium
- 2 drops Sweet Marjoram
- 4 drops Peppermint
Cramp Relief
- 7 drops Lavender
- 3 drops Black Pepper
- 5 drops Palmarosa
Final Thoughts
The idea with essential oils for PMS is to find or create a blend that is uniquely successful for YOU.
Ultimately, you want and need your period to be less painful and stressful.
Whether that means you create your own PMS master blend, or purchase a ready-made blend, that doesn’t matter. As long as you enjoy natural relief from your PMS symptoms using the power of essential oils, I am happy!
References
(1) 8 Essential Oils for PMS That’ll Make That Time Of The Month A Total Breeze
(2) These Essential Oils Help Make PMS Less of A Pain
(3) The effect of Valerian root extract on the severity of premenstrual syndrome symptoms
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