Relieve PMS with This 5-Minute CBD Cinnamon Roll Mug Cake (+ Other Tips)

Healthy Recipes

13 June 2019


DISCLAIMER — This post is going to cover some common female hormonal imbalances related to PMS, so my awesome dude readers might want to scroll straight to the CBD Cinnamon Roll Mug Cake recipe, which ANYONE can enjoy ANYTIME, whether you’re PMS-ing or not 🙂



For the longest time, I knew close to nothing about my period, other than it basically sucked. I would dread that time of the month and the days leading up to it were especially uncomfortable — including lots of breast tenderness, fatigue, major bloating, headaches and painful cramping.

If you’re a woman reading this, chances are you can identify (in fact, 75% of us do). But the thing is while PMS is common, it’s actually NOT normal, rather a symptom of hormonal imbalance.

And honestly, I believe this to be incredibly empowering news, as we have more control over our periods and our bodies then we’ve been lead to believe. One of my intentions is to help you understand more about your cycle and hormones, so you’re able to take control of your health and alleviate your symptoms, rather than falling victim to them every month. And you better believe it involves delicious recipes to boot.


PMS (premenstrual syndrome) is one of the most common conditions in women associated with a hormone imbalance. It typically happens in the week leading up to your period and common symptoms include —

+ Fatigue

+ Bloating

+ Cramping

+ Irritability

+ Depression

+ Anxiety

+ Headaches + Menstrual Migraines

+ Brain Fog

+ Breast Tenderness

It can also lead to PMDD, when symptoms are severe enough to interfere with daily activities (such as insomnia or excessive sleeping, feelings of overwhelm or out of control, difficulty concentrating etc.)


The most common hormone imbalances associated with PMS are estrogen dominance and low progesterone. Estrogen dominance occurs when you produce too much estrogen in relation to progesterone (it can also occur when you have low progesterone).

Low Progesterone

Progesterone is a sex hormone triggered around ovulation (or day 14) of your cycle to help increase your libido, and then continues to rise to maintain your lining of the uterus, which makes it possible for a fertilized egg to attach if you’re trying to get pregnant (if you don’t become pregnant you shed this uterine lining, resulting in your bleeding phase or “period”).

Progesterone is also a calming and mood-elevating hormone, so when it’s too low it often results in PMS, among infertility, breakthrough bleeding mid-cycle and menstrual migraines.

Estrogen Dominance 

Estrogen, on the other hand, is a sex hormone predominately responsible for the beginning of your menstrual cycle, where it starts low and rises steadily until it peaks (around day 14) , triggering the release of your luteinizing hormone, causing you to ovulate. Estrogen dominant symptoms include mood swings, insomnia, irritability, depression, brain fog, fatigue, head aches, water retention and bloating.

If you’re wondering if you have one of these hormone imbalances, you can take this free quiz I created to learn more. 


Because PMS is a condition of underlying hormone imbalances, we need to address the root cause. The most common causes of hormone imbalances resulting in PMS include:

+ Nutrient deficiencies from a poor diet

+ Lifestyle Factors (i.e. sedentary, working out too much, etc.)

+ Stress

+ Environmental Toxins

+ Poor detoxification

+ Genetics


As I mentioned above, nutrient deficiencies are one of the primary causes of hormonal imbalances that lead to PMS.

If you’re not eating plenty of organic plants as well as clean sources of protein and fat, or on the flipside consuming too much sugar, refined carbs, conventional animal products and caffeine, it’s more than likely you’re not getting the nutrients your hormones need to thrive.

Specifically in relation to PMS, your body needs adequate amounts of the following —

+ B-vitamins

B-vitamins work to support liver detoxification in order to move estrogen effectively out of the body. They’re mostly found in leafy greens, seeds, nuts legumes, eggs, whole grains, etc.

+ Magnesium

Magnesium helps lower prostaglandins, hormone-like substances that cause cramping. It also supports pituitary health, helping to signal the release of FSH and LH, necessary for a healthy menstrual cycle and fertility. It’s primarily found in dark chocolate, nuts and seeds, avocados, bananas, legumes, etc.

+ Fiber

Fiber is necessary for optimal elimination. Because estrogen is processed by your liver and then excreted via your bowels, you have to be pooping regularly (i.e. at least 1-2x per day) to get excess estrogen out. If you don’t, it will recirculate in your blood stream, leading to symptoms of bloating, cramping, heavy periods and irritability. Mostly found in plant foods (fruits and veggies), whole grains, nuts and seeds.

+ Probiotics

Probiotics help feed the good bacteria in our microbiome, which is important as imbalances can lead to higher estrogen levels, causing PMS. A healthy microbiome also results in healthy bowel movements, helping to move excess estrogen out of the body. Probiotic-rich foods include cultured dairy or nut products and fermented foods like sauerkraut, miso, tempeh or kefir.

+ Anti-Inflammatory Foods

We now know chronic inflammation is the root cause of all disease, and can signal many different hormone imbalances, including low testosterone and estrogen dominance. When inflammation lowers, so does PMS!

Try incorporating more anti-inflammatory foods and spices into your diet like leafy greens, cruciferous veggies, fresh herbs, turmeric and cinnamon while limiting inflammatory foods like gluten, dairy, sugar and processed foods.

+ Insulin-Regulating Foods

Blood sugar imbalance is a major trigger for hormone imbalance. Too much insulin causes your body to convert too much testosterone to estrogen, leading to estrogen dominance and mood swings, heavy periods, low libido and bloating.

Adding in enough quality fats, protein and fiber to each meal will help to balance your insulin levels, as well certain spices like cinnamon, turmeric, ginger and garlic.

+ Omega-3 Fatty Acids 

If you are low in omega-3s or you have a higher level of pro-inflammatory omegas, then prostaglandins can rise and create painful menstrual cramps. They can be found in salmon, sardines, fish oil supplements, as well as chia and flaxseeds.



Whew! If you made it this far I commend you, and if you just scrolled straight to this recipe I certainly don’t blame you.

While the most important thing you can do to relieve PMS is to make consistent, optimal choices regarding your nutrient intake, this 5-Minute CBD Cinnamon Roll Mug Cake is a great start.

Not only is it a healthier way to satisfy your sweet cravings (which we all know intensify with PMS) but it contains plenty of PMS-reducing and gut-boosting nutrients like b-vitamins and magnesium (eggs, almond and coconut flour), fiber (nut flour), probiotics (cultured almond cream cheese), insulin-regulating spices (cinnamon) and healthy fats/protein (egg, coconut oil, ghee).

And we can’t forget that CBD Cream Cheese Frosting, which uses CBD Hemp Elixir for a mega anti-inflammatory, pain-reducing, PMS-combatting boost. 


5-Minute CBD Cinnamon Roll Mug Cake

Cook time
0 hours 5 mins
Total time
0 hours 5 mins
cbd treat

It doesn't get easier or faster than this healthy 5-Minute CBD Cinnamon Roll Mug Cake Recipe, which not only tastes delicious but doubles as a great way to reduce PMS and promote optimal hormone balance. 

Author: Lauren Chambers
Cuisine: American
Method: microwave
Diet: paleo, grain-free, dairy-free, gluten-free, plant-based, refined-sugar-free, AIP, PCOS
Dish type: dessert, snack
Serves: 1


For the mug cake:

For the Quick CBD Cream Cheese Frosting: 

  • ½ cup Kite-Hill Dairy-Free Cream Cheese 
  • ¼ cup pure maple syrup
  • 1 dropper (approximately 1 tsp) Hemp CBD Elixir (use code sa_lauren20 to save 20% off your first purchase)
  • 1 tbsp lemon juice (or ½ of a lemon, juice squeezed)
  • 1 tsp vanilla 


  1. Make the cream cheese frosting first by combining all ingredients in a blender, food processor or using egg beaters to mix well. Set aside.
  2. Sift together the paleo baking flour, cinnamon, baking powder and sea salt in your favorite microwavable mug (should be 8-12 oz).
  3. In a separate small bowl, whisk together the egg, coconut sugar, creamer, coconut oil, ghee and vanilla extract.
  4. Make a hole in the center of the dry ingredients, then slowly pour the wet ingredients into it, mixing in a circular motion with a fork until well combined. The mixture should be thick and wet. If it seems too dry add more creamer, or if seems to wet add more baking flour. 
  5. Put mug in microwave and cook on high for two minutes. Mixture should puff up and be firm on top with a muffin/cake-like texture. 
  6. Drizzle liberally with CBD Cream Cheese Frosting and sprinkle with extra cinnamon and sea salt. Eat immediately. 
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