Managing PMS Naturally

PMS, or premenstrual syndrome, is a common condition that affects many women in the luteal phase of their menstrual cycle, typically the 7-10 days leading up to their period. While PMS is often viewed as a normal part of a woman’s cycle, the symptoms—including mood swings, cramps, fatigue, and bloating—can be debilitating. The good news? There are a range of natural strategies you can use to ease PMS symptoms, balance your hormones, and feel more in control of your cycle.

1. Eat an Anti-Inflammatory Diet.

A well-balanced diet rich in anti-inflammatory foods is one of the most effective ways to manage PMS symptoms. During the luteal phase, hormonal fluctuations can trigger inflammation in the body, which exacerbates symptoms like cramps, bloating, and fatigue. An anti-inflammatory diet helps counteract this effect by providing your body with nutrients that reduce inflammation and support healthy hormone function. This style of eating also feeds the good bacteria your gut microbiome, lowering inflammation.

Key Foods to Include:

• Leafy greens (like spinach and kale)

• Healthy fats (such as avocado, olive oil, and fatty fish like salmon)

• Nuts and seeds, especially flaxseeds and chia seeds, which are rich in omega-3s

• Magnesium-rich foods (such as almonds, dark chocolate, and pumpkin seeds) to relax muscles and reduce cramping

• Antioxidant-rich fruits (like berries, cherries, and citrus) to protect cells from oxidative stress

• Whole Grains & Legumes (like brown rice, oats, quinoa, beans and lentils) to provide fibre to feed your gut microbiome and keep your bowels moving

Foods to Avoid:

• Processed sugars and refined carbohydrates, which can spike blood sugar and worsen mood swings. This includes most supermarket breads, crackers and snacks.

• Caffeine, which may exacerbate anxiety and irritability during PMS.

• Salty foods, as they can increase bloating and water retention.

• Alcohol, as it puts and additional burden on the liver and depletes essential nutrients.

A well-rounded diet not only balances hormones but also promotes overall wellbeing, giving your body the resources it needs to deal with the physiological changes that come with normal fluctuations in hormones levels.

2. Move Your Body

Exercise isn’t just about staying fit—it’s a crucial part of managing PMS. Regular physical activity promotes endorphin production, which naturally boosts mood and alleviates anxiety and depression. Additionally, exercise helps improve blood circulation, reduces bloating, and relieves muscle cramps, making it an excellent strategy for PMS relief.

Types of Exercise to Try:

• Aerobic exercise (like walking, running, or cycling) to release endorphins and improve circulation

• Yoga or Pilates, which can help with relaxation, stretching, and easing tension

• Strength training to increase energy levels and enhance metabolism

Even gentle movement like stretching or walking can be effective in relieving symptoms. Just aim for consistency—try to move your body for at least 30 minutes, 3-4 times per week.

3. Stress Management: Calm the Mind, Balance the Body

High stress levels can worsen PMS by increasing cortisol, a hormone that directly impacts your reproductive hormones. Chronic stress can also heighten the severity of PMS symptoms like mood swings, irritability, and fatigue.

Incorporating stress management practices into your daily routine can significantly reduce the intensity of PMS. Mind-body techniques can help activate the body’s parasympathetic nervous system, which is responsible for relaxation and recovery.

Effective Stress-Reducing Practices:

• Deep breathing exercises (e.g., diaphragmatic breathing) to calm the nervous system

• Meditation or mindfulness to reduce anxiety and promote mental clarity

• Progressive muscle relaxation to release physical tension

• Journaling or talk therapy to process emotions and ease mental stress

• Creative Practices (e.g. drawing, painting, colouring)

Taking time for self-care and relaxation doesn’t just improve your mental health—it helps restore hormonal balance, making it easier to cope with PMS.

4. Magnesium-Rich Foods

Magnesium is a critical mineral involved in more than 300 biochemical reactions in the body, including those that regulate muscle function, sleep, and stress. It also plays a vital role in balancing hormones. Magnesium helps to relax muscles, improve sleep quality, and reduce cramps, fatigue, and irritability.

Magnesium-Rich Foods to Add to Your Diet:

• Leafy greens (such as spinach and Swiss chard)

• Nuts and seeds (especially almonds, pumpkin seeds, and sunflower seeds)

• Legumes (like black beans and chickpeas)

• Dark chocolate (at least 70% cocoa content)

• Avocados and bananas

If your diet lacks magnesium-rich foods, consider a supplement (such as magnesium glycinate), which is often easier on the digestive system. This can be particularly helpful for easing mood symptoms and improving sleep quality.

5. Herbal Support

Herbal remedies have been used for centuries to support women’s health, particularly in managing PMS symptoms. Certain herbs can help reduce inflammation, regulate hormones, and soothe the body and mind. Here’s a breakdown of some of the safer herbs for PMS:

Herbs to Try:

• Ginger – Ginger has anti-inflammatory properties that can help reduce pain and bloating, especially when consumed as a tea or in food. Best used fresh.

• Chamomile – Known for its calming properties, chamomile can help reduce anxiety, insomnia, and digestive discomfort.

• Lemon Balm – A soothing herb that helps reduce stress and calm the nervous system, aiding in mood regulation and sleep improvement.

• Rosemary – excellent for increasing circulation and promoting oestrogen detoxification

You can enjoy these herbs as teas or added fresh to your meals. However, always check with a healthcare provider before starting new herbal supplements, especially if you are taking medications or have underlying health conditions.

6. Prioritise Sleep

Adequate sleep is essential for overall health, and especially when it comes to managing PMS. Poor sleep can worsen stress, irritability, and fatigue, all of which can amplify PMS symptoms. Conversely, quality sleep helps regulate cortisol levels, supports hormonal balance, and boosts energy.

Tips for Better Sleep:

• Aim for 7-9 hours of quality sleep per night

• Establish a relaxing bedtime routine (such as reading or using calming essential oils like lavender)

• Maintain a consistent sleep schedule, going to bed and waking up at the same time every day

• Limit exposure to blue light (from phones and screens) before bed to support natural sleep cycles

Relief from PMS is Possible

PMS doesn’t have to disrupt your life. By adopting lifestyle changes, focusing on a whole foods diet, incorporating stress management practices, and supporting your body with herbs and magnesium, you can significantly improve your symptoms and feel better throughout your cycle.

Need More Support?

If you’re looking for more detailed strategies to balance your hormones, my ebook guides: Healthy Hormone Foundations and Hormone Friendly Wholefoods, provide in-depth guidance and practical tips to help you achieve hormone harmony.

If you prefer a personalised approach, let me tailor a treatment program specifically for you. Book an appointment here.