I only started primal about a week ago, so I don't have any experience with them together (though for myself, I know that even though I craved empty carbs and grains while PMS'ing, eating them always only makes me feel worse, so I am expecting a primal diet to, if anything, be better for that).
But I did really struggle with all forms of hormonal birth control, and coming off it wasn't any fun either because I had been on it in one form or another for years. So I really sympathize. But I am *so* glad to be finally off of birth control and even though I'm only 27, I know it is FOR GOOD, never going back to that. Initially after quitting the last round of pills I was on, I went right back to heavy cramps, heavy bleeding, and PMS suckiness (moodiness, bloating, and cravings for junky salty carbs, mostly). It took me almost a year to feel "normal" with my cycle, and by that I mean more the side effects of hormone changes than having a regularly timed cycle, which happened a lot faster. These are some things that I found to help:
-making sure to get enough protein and iron in my diet (lines up great with eating primal, right?!). If I am in doubt or feeling enh, I eat a little bit more red meat, or something else with protein and some spinach or kale, especially in the few days leading up to and following the first day of my period. Everyone's body is different but I really do find that I need more of both around that time to feel less fatigued and achy.
-B-complex vitamin. I used to take these every day of the month, and it just "evened out" the bumps of PMS stress and helped a bit with hormonal acne. Now I am doing fertility awareness for birth control, (possible because I am lucky to have a very regular cycle again, but I don't recommend this anyone who isn't willing to invest the effort to learn, it's easy to screw up) so being much more aware of my cycle, I find I only need to take the B-complex supplements anytime I am stressed out (like finals week, or when my husband's grandmother died), or in the week leading up to the first day of my period.
-Spearmint tea. This may not help you get back to a regularly timed cycle and in my experience can actually cause you to fluctuate a little more, but used consistently, it's a very powerful helper with heavy cramps and hormonal acne if those things are part of your considerations. Whatever box of tea you buy, "spearmint" should be one of the first two ingredients so that you can be sure you'll get enough of the right stuff, because while peppermint tastes similar, it does not have the same anti-androgen properties. You can also use spearmint oil, but it's more expensive and I think the tea tastes great anyway.
Those anti-androgen properties means that spearmint tea, over time, effectively reduces the amount of "male" hormones (in quotes because all women have the hormones too, just in lesser quantities than men do) in your body. If you drink spearmint tea consistently, the "free-roaming" androgens in your body will slowly decrease in number. It is believed that excess androgen is what causes acne problems, makes cramps worse, etc. It's almost like birth control in that it changes your hormonal balance, but more naturally and less drastically, and by lowering the amount of "male" hormones instead of driving up the amount of "female" hormones like BC does. Many sufferers of PCOS and/or hirsutism swear by spearmint tea, so if you want more information or other opinions it's easy to find alt-health stuff about it online.
When I was using spearmint tea regularly (I use it only once in awhile now, if I have a bad cycle and feel like I need a slight hormone readjustment), I drank 2 cups a day every day. Some people say that they see the same effects by drinking 2 cups a day only in the first two weeks of their cycle, but at the time, I wasn't having regular cycles and so I couldn't tell precisely where that first "half" was, and also I loved the taste and mint tea also helped with the digestive issues I commonly had back then, so I just drank it every day. Pay attention though, and listen to your body, because it does have very real, if gradual, hormonal effects and it's possible to overdo it.
Sorry so long! I just don't feel right mentioning spearmint tea without disclaimers about how it works and that it can be overused, but I also didn't want to not mention it because it's helped me and other so much and CW never mentions it of course.
“The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.” -- Joseph Campbell