13 Essential Oils For PMS and Menstrual Cramps and How to Use them

Using essential oils for PMS and menstrual cramps is a known practice that has been proven to relieve symptoms such as irritability, depression, menstrual cramps, mood swings, breast tenderness, skin breakouts, bloating, food cravings, fatigue, headaches, and migraines associated with PMS.

What is PMS?

Premenstrual syndrome (PMS), is a naturally occurring condition of physical and emotional symptoms that some women experience in a week or two before their period. According to research, it affects about 1 in every 4 women.

Symptoms of Premenstrual syndrome (PMS)

It is characterized by symptoms such as:

• Painful Menstruation Or Cramps
• Mood swings,
• Breast tenderness
• Skin breakouts
• Bloating
• Food cravings
• Fatigue
• Headaches
• Migraines.
• Irritability
• Depression

Sometimes these symptoms may be severe, while they may be mild other times depending on how our body system works.

The severity of PMS symptoms can vary from woman to woman. Some women may start experiencing it a few days before their period and can last for a few days after their period starts. It’s important to know that aside from hormonal changes, there are manmade factors that contribute to PMS, they include stress, poor or unhealthy diet, and lack of sleep.

4 Natural Ways to Manage PMS Symptoms

Before you venture into using essential oil for PMS, practice these 4 natural tips which will facilitate your use of essential oils.
Here are the tips for managing PMS symptoms:

Get enough sleep.

Sleep deprivation can worsen PMS symptoms. Aim for 7-8 hours of sleep each night.

Eat a healthy diet.

Eating a healthy diet can help to regulate hormones and reduce inflammation. Choose foods that are high in fruits, vegetables, and whole grains.

Exercise regularly

Exercise can help to reduce stress and improve mood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Manage stress

Stress can worsen PMS symptoms. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

13 Essential Oils For PMS and Menstrual Cramps

PMS occurs as a result of hormonal changes which we can not control, however, with the help of some essential oils, these symptoms can be managed. Some of the essential oils that are helpful for PMS include:

1. Clove oil
2. Chamomile oil
3. Cinnamon oil
4. Lavender oil
5. Eucalyptus oil
6. Tea tree oil
7. Peppermint oil
8. Orange oil
9. Neroli oil
10. Ylang ylang oil
11. Rose essential oil
12. Clary sage essential oil
13. Marjoram essential oil

Clove oil

Clove essential oils contain eugenol which can help relieve inflammatory pain and stop heavy bleeding during menstruation. According to anecdotal evidence, using clove oil for massage can combat stress and anxiety which has been with PMS [1, 2].

Chamomile oil and tea

Chamomile extract has anti-inflammatory and analgesic properties, which can help alleviate symptoms of PMS.

Being recognized by the FDA, Chamomile extract contains compounds that can help:

• Relieve pains
• Reduce menstrual cramps
• Reduce depression
• Restore calmness [3, 4].

Cinnamon oil

A study confirmed that cinnamon oil contains cinnamaldehyde— a compound that can relieve pains, cramps, and discomfort associated with PMS [5].

Lavender oil

Lavender oil has been linked to improved sleep and lessened pain, making it an excellent choice for managing PMS symptoms. According to findings, it can help with cramps, muscle aches, and migraines [6, 7]. Massage it on the skin or inhale it for best results.

Eucalyptus oil

Eucalyptus oil is popular for its anti-inflammatory benefits. According to scientific research, the application can help lessen the severity of cramps and other aches and pains [8, 9]. Rub it on the abdomen to relieve menstrual cramping.

Tea tree oil

Tea tree oil is highly useful for its antiseptic and antimicrobial properties, making it a great choice for managing acne breakouts related to PMS [10]. Use diluted tea tree essential oil or products containing it.

Peppermint oil

Peppermint oil can energize you and reduce food cravings and appetite. Inhale it for an instant jolt of energy [11].

Orange oil

Orange oil has a proven psychological effect, boosting mood and creating a more relaxed state [12]. Add it to your aromatherapy routine while dealing with PMS symptoms.

Neroli oil

Neroli oil has powerful relaxation properties and is particularly beneficial during times when hormones trigger anxiety or stress. Use it in aromatherapy to reduce anxiety and stress associated with PMS [13, 14].

Ylang ylang oil

Ylang-ylang oil serves as an antiseptic, fighting bacteria that can cause acne, and has mood-boosting potential. Add it to a topical mixture to reduce cramping and improve mood [15, 16].

Rose essential oil

Rose essential oil can help regulate irregular menstrual periods, support good uterine health, and provide menstrual cramp relief [17, 18]. Inhale it and add it to lotions to apply topically.

Clary sage essential oil

Clary sage essential oil improves peace of mind and reduces muscle cramping. It also has antiseptic properties. Add it to a topical mixture to reduce cramping and improve mood [19, 20].

Marjoram essential oil

Marjoram essential oil helps reduce pain and inflammation by limiting muscle spasms, which can lead to menstrual cramping. It also provides antibacterial properties. Make it another addition to your PMS-fighting topical blends [21].

How Essential Oils Work For PMS

Essential oils work by interacting with the body’s limbic system, which is responsible for regulating emotions, mood, and pain. When inhaled, essential oils can travel through the bloodstream and reach the limbic system, where they can help to reduce anxiety, improve mood, and relieve pain.

How To Make Essential Oils Blend for PMS & Menstrual Cramps

To make a PMS Relief Blend, add 33 drops of lavender essential oil, 17 drops of clary sage essential oil, and 50 drops of marjoram essential oil to a 5ml bottle.
You can use the blend in a bath, diffuser, or topically.

• In the bath, add 10 drops of the blend to a tablespoon of liquid castile soap.
• In the diffuser, add 5-10 drops of the blend.
• For topical application, add 6 drops of the blend to 2 teaspoons of carrier oil and massage over the abdomen, lower back, feet, and ankles.

The blend can help reduce pain, increase energy, and diminish anxiety.

How to Use Essential Oils For PMS and Menstrual Cramps

There are several ways to use essential oils for PMS. Some popular methods include:

• Body Massage

Add a few drops of essential oil to a carrier oil, such as almond oil or coconut oil, and massage the mixture into the abdomen, neck, and temples.

• Aromatherapy

Add a few drops of essential oil to a diffuser or a bowl of hot water and breathe in the vapors.

• Topical application

Apply a few drops of diluted essential oil directly to the skin.

Precautions & Safety When Using Essential Oils

It is important to use essential oils safely. Always dilute essential oils with carrier oil before applying them to the skin. It is also important to avoid essential oils if you are pregnant or breastfeeding.

More importantly, there is no one-size-fits-all treatment for PMS, but essential oils can be a helpful addition to other treatments. Therefore, If you are experiencing severe PMS symptoms, it is important to talk to your healthcare provider, who can help you determine if essential oils are right for you and can recommend specific oils and dosages.