Eliminate dairy foods entirely for three weeks. Read labels carefully and avoid all foods containing whey, casein, and cow's milk or milk protein, because of the estrogenic hormones they may contain, (naturally occurring as well as artificial).
Eat only hormone-free meat to avoid any additional estrogen exposure.
Avoid soy foods if you have not been eating them regularly; they are mildly estrogenic.
Avoid alcohol (it affects how estrogen is metabolized in the body).
Try the herb dong quai (Angelica sinensis), three to four grams daily, for its anti-inflammatory and anti-spasmodic effects. (Women with very heavy periods should avoid dong quai since it can make menstrual bleeding worse.)
Try whole licorice extracts, which can be helpful for inflammatory disorders; experiment with peony (Paeonia officinalis), which can help relieve menstrual cramps.
Drink a cup or two of red raspberry leaf tea daily to relieve cramps.
Take 500 mg of supplemental calcium and 250 mg of magnesium daily.
Try chaste tree herb (Vitex), a general tonic for the female reproductive system. Use 240 mg a day of an encapsulated extract standardized to 0.6 percent aucubine. (Women on birth control pills or taking other hormonal drugs shouldn't use chaste tree.)