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Warm Bath or Shower
Soaking in warm water relaxes uterine muscles and reduces cramping. Add Epsom salts or a few drops of lavender essential oil for extra relief.
Heat Therapy
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Welcome to Luna
Log your last period to begin tracking your cycle and get personalized insights.
Next Period
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Days Until
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Cycle Length
28 days
Period Duration
5 days
Log Your Cycle
Month Year
Period
Fertile Window
Ovulation
Predicted
SunMonTueWed
ThuFriSat
Your Cycle Phases
Menstrual
Days 1–5 · Your period. Rest, stay warm, and be gentle with yourself.
Follicular
Days 6–13 · Energy rises. Great time for new projects and social activities.
Ovulation
Day 14 · Peak fertility. You may feel most confident and communicative.
Luteal
Days 15–28 · Wind down. PMS may appear. Prioritize self-care and rest.
Period Pain Relief
Natural remedies and self-care tips to ease discomfort during your cycle.
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Heating Pad
Apply a heating pad or hot water bottle to your lower abdomen for 15–20 minutes. Heat increases blood flow and relaxes cramping muscles as effectively as ibuprofen for many people.
Heat Therapy
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Ginger Tea
Ginger has powerful anti-inflammatory properties. Steep fresh ginger slices in hot water for 10 minutes. Drink 2–3 cups daily during your period to reduce pain and nausea.
Herbal
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Chamomile Tea
Chamomile contains compounds that relax uterine spasms and reduce prostaglandins — the hormones that cause period pain. Drink 1–2 cups daily starting a week before your period.
Herbal
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Cinnamon & Fennel
Cinnamon has antispasmodic and anti-inflammatory effects. Fennel seeds relax uterine muscles. Try cinnamon tea or chew fennel seeds to ease cramps and bloating.
Herbal
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Gentle Yoga
Child's pose, cat-cow, and supine twists release tension in the lower back and abdomen. Even 10–15 minutes of gentle yoga can significantly reduce cramp intensity.
Movement
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Light Walking
A 20–30 minute walk releases endorphins — your body's natural painkillers. Light aerobic movement improves circulation and reduces prostaglandin levels.
Movement
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Abdominal Massage
Gently massage your lower abdomen in circular motions using lavender or clary sage essential oil diluted in a carrier oil. This can reduce cramp duration and intensity.
Movement
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Omega-3 Rich Foods
Salmon, walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids that reduce inflammation and period pain. Aim to eat these regularly throughout your cycle.
Nutrition
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Magnesium-Rich Foods
Dark leafy greens, dark chocolate, avocado, and nuts are high in magnesium, which relaxes muscles and reduces cramping. Consider a magnesium supplement if deficient.
Nutrition
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Stay Hydrated
Drinking plenty of water reduces bloating and can ease cramps. Warm water is especially helpful. Avoid excess salt, caffeine, and alcohol which worsen bloating and pain.
Nutrition
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Dark Chocolate
Dark chocolate (70%+ cacao) is rich in magnesium and antioxidants. It can help reduce cramps, boost mood, and satisfy cravings — a guilt-free period treat!
Nutrition
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Rest & Sleep
Your body needs extra rest during menstruation. Aim for 8–9 hours of sleep. Try sleeping in the fetal position with a pillow between your knees to reduce lower back pressure.
Lifestyle
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Breathing & Meditation
Deep diaphragmatic breathing activates the parasympathetic nervous system, reducing pain perception. Try 4-7-8 breathing: inhale 4s, hold 7s, exhale 8s.
Lifestyle
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Aromatherapy
Lavender, clary sage, and rose essential oils have antispasmodic properties. Diffuse them in your room or add to a warm bath. Clary sage is particularly effective for cramps.
Lifestyle
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TENS Therapy
Transcutaneous electrical nerve stimulation (TENS) devices send small electrical pulses to block pain signals. Portable TENS units designed for period pain are widely available.
Lifestyle
These remedies are for general wellness. If you experience severe pain, unusually heavy bleeding, or symptoms that interfere with daily life, please consult a healthcare professional.