PMS Symptoms and 6 Simple Ways to Naturally Alleviate Them

PMS is common. But, it’s not normal even though we are told it is.

Say again? Ladies, premenstrual syndrome isn’t normal, just like digestive challenges aren’t normal. Don’t let anyone tell you differently. You were not meant to be ruled by your PMS symptoms or to dread the onset of your period every month. You're just not. Yet, the majority of women, me included, deal with some sort of PMS symptoms, some on the mild end and others on the severe end. 

There’s no doubt that PMS can be an absolute struggle and a life disruptor. My heart aches for every woman that has to deal with PMS. I want you to know I empathize with you. I also want you to know you can lessen your PMS symptoms and possibly get rid of them altogether with real food, movement that feels good to you, patience, and finding what rest looks like to you!

It. Is. Possible.

I wouldn’t say PMS was much of a thing for me until I hit my mid-twenties. At most, I had some cramping and irritability, but it was fairly mild. But, once I hit a wall with my health challenges, lost my period for 3 years, and then got it back, PMS was a BEAST. I started dealing with more cramping, frustration, irritability, anger, tender breasts, insomnia, fatigue, and cravings. All this would hit me like a freight train right before menstruation and then during it. I was not a happy camper. It wasn’t pretty. Can you relate?

It wasn’t until I started focusing on eating more nourishing foods + eating enough for my body, along with re-evaluating my stress levels, sleep, and intensity of my workouts, and the use of quality supplements that I noticed reduced PMS symptoms. I literally had to take a step back and look at my life from a wide lens to focus on what I needed to address first + create a game plan for how I was going to go about it. This is what my process involved – lots and lots of research, trial and error, and heaping amounts of grace.

Soooo, yeah – I want to save you from the research part, hence this blog post :).

Fast forward to now – I still experience PMS but it’s pretty mild. I am still on my healing journey, which means I still have some imbalances. Until I resolve them, which means figuring out the root cause, I will most likely experience some PMS. And that’s ok. Why? Because I know I am on the right path. PMS no longer controls me or stops me from living my life during certain times of the month. If anything, it just serves as another reminder that I have a little further to go in my health journey.

One of the key takeaways I got from my wide lens view – my liver was overburdened. An overburdened liver was contributing to my hormone imbalances and PMS symptoms. My liver was literally recycling hormones back through my body (not ideal) because it was overloaded. Talk about crazy stuff.

So aside from eating a more nutrient-dense diet, I knew I needed to reduce my toxin overload by doing more gentle detoxing (think dry brushing, castor oil packs, breathwork, and utilizing herbs like dandy and cilantro) + embracing rest and more gentle movement (like slowing down when I needed to, Epsom salt baths, walking, yoga, asking for help with chores). Supporting my liver was pivotal in supporting my underactive thyroid and overworked adrenals. Chances are, your liver could probably use a little more love, too!

At this point, you’ve learned that imbalances can contribute to PMS. One of the main reasons PMS occurs has to do with your estrogen to progesterone ratio. If either one is out of balance, you're going to notice it. For example, too much estrogen or too low progesterone can lead to excess estrogen. Excess estrogen, also referred to as estrogen dominance, can lead to a slew of problems. That’s a topic in itself and one that I will cover on another day. That said, an imbalanced estrogen to progesterone ratio tends to be the most common reason for PMS symptoms.

PMS symptoms

Blemishes

Bloating or retaining water

Breast tenderness (also a possible sign of excess estrogen)

Food cravings

Mood swings – feeling irritable, angry, anxious, etc. 

Fatigue

Headaches or migraines

Difficulty concentrating

Low back pain

Cramps

Take note – symptoms are symptoms – not the root cause. These particular symptoms indicate there is an imbalance in the body. So supporting your body’s ability to reduce the symptoms will not stop the symptoms, but may bring you relief. It’s the imbalances within your body that need to be addressed.

That said, supporting your body with natural methods and supplements can help reduce and/or get rid of PMS symptoms altogether. Supporting your body with nourishing things, like eating more real food and listening to your body when it’s asking to slow down, will help your body leaps and bounds because you are giving it what it needs. When you start giving your body what it needs, you’ll find yourself tuning into it more so that taking care of yourself becomes second nature. 

`Your body is smart – trust it.

6 Natural Ways to Support PMS Symptoms

Eat more nutrient-dense foods, especially vegetables

Nourishing foods provide your body with the nutrients it needs to thrive, which includes modulating inflammation, cramps, and digestive discomfort. The fiber found in vegetables specifically helps to process out excess estrogen + ease constipation and get things moving. Grass-fed and pasture-raised meat, cruciferous veggies (broccoli, cauliflower, brussel sprouts), spinach, swiss chard, dandelion greens, root vegetables, and fermented foods.

Less stress + more sleep

Stress is inevitable – I hear ya, sister. But, how you choose to deal with your stress can make a world’s difference in your health + PMS symptoms. Finding ways to lower your stress levels + prioritize sleep is KEY. You don’t need to do anything crazy or extravagant. Try simple things like taking an Epsom salt bath (bonus – added minerals!), reading a book instead of staring at a screen, going for a walk, taking deep breaths, praying, getting a massage, wearing blue light blocking glasses, embracing a gua sha practice, doing a mask, or sipping on your favorite nourishing beverage. If you don’t get enough sleep, it’s very hard for your body to focus on what it does so well – heal. Studies have shown that sleep is needed for a healthier period + hormones, along with practicing mindfulness.

Reduce inflammation 

Did you see this one coming? Eating less processed foods, slowing your body and your mind, and drinking good, clean water is just a few practical ways to reduce inflammation. Try incorporating spices like ginger + turmeric, eating foods high in omega 3’s like wild-caught fish, pasture-raised eggs, and soaked walnuts, and avoiding foods that cause poor reactions (e.g. processed foods) within your body to support healthier inflammation levels. 

Movement

Staying active is a solid way to support your body’s oxygen + inflammation levels, as well as the body’s ability to detox because you are supporting your lymphatic system. When you don’t move, things get stagnant and stiff. You want to keep things flowing, especially when you’re on your period. When I say “stay active” I’m not saying you need to hit it hard. If that’s your jam, go for it (but only if you feel good before and after your workout). Otherwise, engage in something that feels good to you, whether that’s walking, rebounding, dancing, yoga, strength training, pilates, or rowing. Seriously, do what feels good.

Supplements

Y’all have heard me say it before and I’ll say it again, quality is crucial when it comes to supplements. Please do not just go to a store and pick up the first bottle you see that claims to do “x,y,z”. Do your research + ask the hard questions. You can always reach out to me with supplement questions + brand recommendations! Scrutinize the sourcing of your supplements just like you do with the sourcing of your food. There are many herbs and homeopathic remedies that can modulate PMS symptoms.

Magnesium glycinate – take if you’re dealing with cramps or crummy sleep. Magnesium citrate if you’re dealing with constipation (go easy on this one).

EPA/DHA – upping your consumption of wild-caught fish is a natural way to get more EPA and DHA in. You can always supplement in a quality DHA/ EPA. With fat-soluble vitamins, you want to chew your supplement for proper absorption. If it doesn’t taste good, it either isn’t needed in your body or is poor quality. When in doubt, spit it out.

Herbal teas – raspberry leaf tea can support the toning of the uterus, lemon balm and valerian root can support deeper sleep, and dandelion tea can support detoxification.

Eat balanced meals

Your body needs protein, fat, and carbohydrates but how much depends on your body + what phase of your cycle you are in. Have you ever noticed feeling hungrier in one phase of your cycle? Yeah, that’s your body telling you it needs more support! You may notice the same thing with food cravings. That’s why cycle syncing is so helpful! When you try cycle syncing with food, movement, and your work, you start to support your body’s needs + demands (i.e. food cravings can mean you’re deficient in a particular nutrient). You’ll most likely start to see positive shifts too, like improved focus, energy, and mood, because you are aligning more with your body.

Implementing cycle syncing and a handful of these tips can naturally reduce occasional PMS symptoms. Even just 1 or two of the tips I shared can support your body on a deep level. Remember, symptoms are just symptoms. Recognize that your body is sending you signals that it needs support + to have the courage to dig deeper to figure out what is causing your PMS symptoms. Listening to your intelligent body will help you to become more aligned with it. That, dear ones, is where the magic happens.

You don’t have to do it all. I will never tell you that you need to do all the things to live well. As always, my mission is to teach, guide, and empower you in your health so you can move forward with confidence, grace, and truth. To educate you + support you on how to care for your whole body. Try some things out, see what works for you, and modify where you need to. I am here for YOU. Ask me questions, share your story, don’t settle.

You can have better periods. Believe it. 

Let’s start shifting into a space of grace and curiosity as we embrace the lovely bodies we have.

Sources –

Ari Shechter, Diane B. Boivin, "Sleep, Hormones, and Circadian Rhythms throughout the Menstrual Cycle in Healthy Women and Women with Premenstrual Dysphoric Disorder", International Journal of Endocrinology, vol. 2010, Article ID 259345, 17pages, 2010. https://doi.org/10.1155/2010/259345

Brighten, J. PhD. (2016). Natural Remedies for Cramps and PMS. Retrieved from https://drbrighten.com/natural-remedies-cramps-pms/

(Premenstrual syndrome) Dickerson LM, Mazyck PJ, Hunter MH. Premenstrual syndrome. Am Fam Physician. 2003 Apr 15;67(8):1743-52. PMID: 12725453. https://pubmed.ncbi.nlm.nih.gov/12725453/

Faeze Panahi, Mahbobeh Faramarzi, "The Effects of Mindfulness-Based Cognitive Therapy on Depression and Anxiety in Women with Premenstrual Syndrome",Depression Research and Treatment, vol. 2016, Article ID 9816481, 7 pages, 2016.https://doi.org/10.1155/2016/9816481

(Premenstrual Syndrome – PMS). Mayo Clinic Staff. Premenstrual Syndrome – PMS. Retreived from https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780
Dr. Hyman– https://drhyman.com/blog/2010/09/17/how-to-eliminate-pms-in-5-simple-steps/