By Hilary Metcalfe

What You’ll Learn

• Why period pain is not just cramps, but a complex interplay of inflammation, hormonal shifts and nutrient loss.

• How adaptogenic and hormone-supportive herbs engage multiple physiological pathways (prostaglandins, uterine muscle tone, mineral status) to ease discomfort.

• Why functional nutrition matters during menstruation and how key nutrients influence your cycle.

• How the The Gentle Period Blend supports hormone balancing and menstrual comfort via precise botanical actions.

• Practical steps to integrate this blend into your cycle-support ritual and elevate your period experience.

When Pain Isn’t “Just Pain”

For many women, period pain is more than a minor inconvenience—it’s a monthly disruption that bleeds into work, rest, digestion, mood and the whole of daily life.

I know this intimately. Living with adenomyosis, I experienced chronic bloating, inflammation and pelvic pain that standard painkillers barely reached. They masked symptoms but never addressed the underlying forces. That drove me to dig deeper into how hormones, inflammation, nutrient status and the nervous system converge.

What I discovered: menstrual pain arises from a web of root causes—hormonal fluctuations, inflammatory mediators (like prostaglandins), uterine muscle tension, and nutrient depletion. Addressing one node (e.g., “take a pain-killer”) only touches the symptom, not the system.

And that’s why The Gentle Period Blend exists: a thoughtfully designed herbal infusion that supports each of these nodes—calming uterine tension, balancing hormones, reducing inflammation and replenishing key minerals.

Xx

Hilary, Co-founder of The SABI

Adaptogens & Hormone-Supportive Herbs: A Holistic Framework

Adaptogens are plants that help the body respond to stress and restore equilibrium—very relevant because stress complicates hormonal balance and can exacerbate period pain. Hormone-supportive herbs, meanwhile, influence estrogen and progesterone dynamics, uterine tone, and circulation.

When used together, they don’t just stop the pain—they help your system recalibrate.

The Gentle Period Blend: Botanical Breakdown with Functional Insights

Each herb in the blend isn’t chosen for lip-service—it has a functional role.

Functional Therapeutic Breakdown

How These Herbs Address Root Drivers of Period Pain

1. Reducing Inflammation & Prostaglandins

Menstrual cramps are triggered when the uterus contracts to shed its lining; this process is mediated by prostaglandins—hormone-like compounds that cause uterine muscle contraction and pain. High prostaglandin levels = more intense cramps. The blend uses herbs like holy basil and red clover to naturally modulate prostaglandins and reduce the inflammatory load.

2. Supporting Hormonal Balance

Hormonal disruption (for example oestrogen dominance, low progesterone, or dysregulated cortisol) create heavier, longer, more painful periods. Isoflavone-rich red clover modulates estrogen activity, holy basil supports adrenal/hormonal regulation, and other botanicals tone the uterus. Together, they help your hormonal pathways settle into more stable rhythms.

3. Relaxing and Strengthening the Uterus

This might seem contradictory—but optimal uterine function means the muscle contracts effectively (so shedding happens) and relaxes appropriately (so spasm and pain are minimised). Raspberry leaf and oat straw support this dual role: strengthening muscle tone while reducing tension and spasms.

4. Replenishing Depleted Nutrients

Heavy or painful periods frequently deplete magnesium, calcium, iron and B-vitamins. Mineral deficits impair muscle relaxation, nerve signalling and recovery post-bleed. Stinging nettle addresses this directly—so you’re less fatigued, less cramp-prone, more resilient.

Geek-Level Deep Dive: Hormones, Inflammation & Nutrients

Hormones & Cycle Timing

• Around Day 1–3 of your cycle, prostaglandin release peaks—this is when uterine contraction intensity is highest.

• Estrogen peaks mid-cycle (around ovulation) and has neuromodulatory effects, mood effects and influences vascular function.

• Progesterone dominates the luteal phase—its withdrawal right before bleeding can trigger inflammation, mood shifts and physical discomfort.

• Cortisol (chronic stress hormone) interacts with sex hormones via the HPA axis; elevated cortisol reduces progesterone production and skews the ratio, making pain worse.

Inflammation & Uterine Contraction

• Prostaglandin PGF2α is over-expressed in many women with severe dysmenorrhea; it induces strong uterine contractions and vasoconstriction.

• Adaptogenic herbs and anti-inflammatory botanicals can reduce the expression or action of these compounds.

Nutrient Context

• Magnesium: low magnesium correlates with increased uterine spasm and higher pain.

• Calcium: muscle contraction cycles depend on calcium regulation — too little magnesium + calcium = more cramp.

• Iron and vitamin C: Heavy bleeding lowers iron; simultaneous vitamin C improves iron absorption.

• B-vitamins: Essential for hormone synthesis and nervous system regulation; low levels = higher PMS, mood disturbance.

By integrating herbs + nutrient mindful nutrition, you cover biological friction points—not just the symptom.

Ritual Integration: How to Use The Gentle Period Blend

Morning Ritual: Start your day with a warm cup. Supports hormone-balancing foundation and energises without caffeine crash.
Evening Wind-Down: Brew again to relax pelvic tension and nerves, preparing your body for restorative sleep.
Cycle Pairings:

• Days −3 to Day 1 (pre-period window): Increase to 2 cups/day to pre-empt prostaglandin surge.

• Days 1–3 (peak bleed): Maintain 1-2 cups, pair with magnesium-rich meal (e.g., spinach, pumpkin seeds).

• Luteal & Follicular Phases: Use 1 cup/day to support hormone rhythm and uterine tone maintenance.
  Lifestyle Amplifiers:

• Warm heat pad or gentle yoga for pelvic circulation.

• Calm nervous system: dark screens, 30-min wind-down before bed.

• Cycle-sync your workouts: Strength or HIIT around ovulation; restorative movement during bleed.

• Nutrition: Iron-rich foods (legumes, red meat or plant equivalents) + vitamin C; magnesium-rich snacks; reduce added sugar/alcohol which amplify inflammation.

Empower Your Period Naturally

Your period doesn’t have to feel like something you simply endure. When you build a toolbox of botanical support, targeted nutrients and cycle-aware rituals, you start to work with your body—not fight against it.

The Gentle Period Blend is designed with this framework in mind: multi-pathway support (hormone, inflammation, muscle, nutrient) that respects your cycle and gives you agency.

Want to Dive Deeper? Explore These SABI Blogs

• “Periods don’t have to be painful” — covers Hil’s personal journey with painful cycles + five key tools. 

• “The Monthly Remodelling: How Periods Reshape Your Brain” — a fascinating dive into hormonal brain neuroplasticity. 

• “Your Cycle and Personal Power Days: Leveraging Your Hormones to Serve You Better” — how to align your work, life and energy with cycle phase.

ABOUT HILARY Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Los Cabos with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow babies Paloma and Bea.

References

Systematic Review on Herbal Medicine for Primary Dysmenorrhea

Meta-Analysis on Herbal Medicine for Dysmenorrhea

The Nutritional Benefits of Nettles

Raspberry Leaf Benefits for Uterine Health

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.