Does PMS get the best of you once a month every month? Are you tired of debilitating PMS symptoms that don’t seem to go away no matter what you do?

And maybe you’ve been taught that all these symptoms are just part of being a woman and having a monthly cycle. Well, I’m here to tell you that PMS is very common but it is not normal or inevitable.

Menstruating women are not destined to suffer before their period! And the best news is that there is a way to manage your PMS without the pill or other drugs. I know this may be surprising, but the pill actually isn’t a solution at all. It only masks the symptoms but doesn’t address the root cause.

So what causes PMS? What helps alleviate the symptoms? Let’s dive in so you can start taking simple actionable steps towards healthier periods without PMS and feel amazing in your body.

What is PMS?

PMS, or Premenstrual Syndrome, refers to a group of symptoms that occur one to two weeks before your period. These symptoms can vary from mild to severe and can impact both physical and emotional health.

Common symptoms of PMS

Understanding the symptoms of PMS is the first step to managing it. Here are the most common ones:

Acne
Bloating/retaining fluid
Breast tenderness
Food cravings
Mood swings
Feeling irritable, cranky, and/or depressed
Fatigue
Headaches and/or migraines
Difficulty concentrating
Low back pain
Cramps

What causes PMS?

PMS is triggered by changes in sex hormones each month. However the shifts in our hormones happen naturally in a cyclical pattern. Problems arise when our hormones get out of balance — when, for example, we have too much estrogen in our bodies relative to progesterone (a condition known as estrogen dominance), or when we have too little progesterone overall.

But we need to dig deeper to find out what is actually responsible for the hormone imbalance in the first place.

Stress: Research shows that the higher the level of our perceived stress, the worse our PMS.
Diet: A diet high in sugar, caffeine, and processed foods, as well as restrictive diets, not getting enough nutrients, not eating regularly or drinking coffee on an empty stomach, can make symptoms worse.
Lifestyle Factors: Lack of exercise as well as over exercising, poor sleep, not enough sunlight, toxins from products you use on a daily basis, not living in sync with your cycle aka not supporting your body’s unique needs, can be at the root of your symptoms.

All of the above have one thing in common - they lead to inflammation in your body which in turn leads to hormone imbalances and ultimately causes PMS.

7 Natural ways to manage PMS

1. Find what relaxes you and make it a part of your daily routine

The time for stress reduction is now, not when you finish this big project or after that big presentation. Because guess what? When you finish those things there will just be more to do. Incorporating stress-relief practices such as meditation, deep breathing exercises, or even a daily walk in nature can have a profound effect on PMS symptoms.

2. Support balanced blood sugar

When blood sugar levels are consistently high or fluctuate wildly, it can wreak havoc on your hormones - hello pesky PMS symptoms. This is why maintaining stable blood sugar levels should be front and centre of your strategy.

Start by eating balanced meals consisting of healthy fats, protein and fibre. This combination slows down the absorption of glucose into the bloodstream, helping to prevent blood sugar spikes. Regular balanced meals will also help you maintain steady energy and mood and keep you satiated longer.

3. Add in foods that help ease PMS

Yes, you can eat your way to better periods. Food is one of the most powerful tools to support and nourish your body naturally.

Sweet potatoes: Sweet potatoes are an excellent source of complex carbohydrates, which can help stabilize blood sugar levels. They’re also high in vitamin B6 and magnesium. This combo can help you alleviate mood swings, irritability, manage stress and improve sleep quality.

Broccoli, cauliflower, and dark leafy greens: All brassica vegetables contain indole-3 carbinol, which helps the liver metabolize excess estrogen and prevent estrogen dominance (which is a common hormone imbalance that leads to PMS).

Bone broth: Bone broth can be a good source of magnesium and calcium, both of which can help alleviate the symptoms of PMS.

Fatty fish: Salmon, mackerel and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties. Omega-3s can help reduce menstrual pain, mood swings, and depression. They also support overall hormonal balance by providing essential fats that are crucial for hormone production.

Berries: Berries are high in antioxidants and fiber, which can help reduce inflammation and support digestive health. Their natural sweetness can also satisfy sugar cravings in a healthier way, helping to prevent blood sugar spikes that can worsen PMS symptoms.

Avocados: Avocados are a great source of healthy fats, fiber, magnesium, and potassium. The healthy fats support hormone production and balance, while the magnesium helps with muscle relaxation and reducing cramps. The fiber in avocados also supports digestive health and helps prevent bloating.

Chickpeas: These are a great source of B6 which helps with progesterone production. If your progesterone levels are low in the second half of your cycle you will experience both stress and period issues. A low level of B6 can make estrogen dominance more pronounced, when you have too much estrogen in your blood stream and not enough progesterone.

Yogurt and fermented foods: Probiotic-rich foods like yogurt and fermented vegetables support gut health, which is important for hormone regulation and reducing bloating. Greek yogurt also provides calcium and vitamin D, both of which can help reduce PMS symptoms like mood swings and cramps.

4. Make sleep your priority

Sleep is directly linked to mood regulation. During the luteal phase of the menstrual cycle, when PMS symptoms typically occur, women are more vulnerable to mood disturbances. Lack of sleep can lead to irritability, anxiety, and depression, all of which are common PMS symptoms.

Create a relaxing bedtime routine including activities such as:

reading
taking a warm bath with magnesium flakes
having a cup of chamomile tea
practicing meditation
dimming the lights
journaling
turning off screens
legs up the wall
Magnesium before bed

These practices and activities will signal to your body that it’s time to wind down. You don’t have to them all. Choose two or three and create your own night time routine that feels relaxing and calming and you will look forward to.

5. Slow down your workout routine during the luteal phase

Your luteal phase is the 10-14-day window before your period when PMS symptoms occur. It’s important to know that during this time your energy naturally slows down and you’re more prone to stress. Your body doesn’t have the capacity to sustain the extra intensity so a vigorous workout routine can easily push you over the edge.

Instead, make sure to scale back and lean into low impact and low intensity exercises like yoga, barre, pilates, walking. If you’re a gym girlie you can still lift weights, just remember not to go too heavy. Adjusting your workout routine to support your body’s needs during the luteal phase will have a great positive impact on your mood and energy.

6. Go non-toxic

From skincare to household cleaners, many of the products we use daily contain toxins like parabens, phthalates, and BPA. These toxins mimic hormones in our bodies, throwing off our natural cycles. Over time, the buildup of these chemicals can lead to more severe PMS symptoms. They’re also a huge burden on your liver which is the main organ of detoxification.

To help you learn what’s in your products and find cleaner and safer options, check out Environmental Working Group website.

7. Support your liver

Your liver helps detoxify your body and balance hormones, making it a key player in reducing those dreaded PMS symptoms. When your liver is overloaded, it can struggle to keep up, leading to intensified bloating, mood swings, and fatigue.

Here’s a simple drink that has liver detoxification properties. One of these smoothies even once a week is going to support your liver in a powerful way. Blend all the ingredients and enjoy!

½ cup mango
½ a green apple
½ cup frozen pineapple
1 cup coconut water
1 cup cilantro

PMS-free periods are possible

PMS may be a common part of the menstrual cycle, but it doesn’t have to control your life. By understanding your body and taking steps to support it naturally, you can manage PMS in a way that feels nourishing and balanced.

Remember, no restrictive diets or extreme measures are necessary — just simple, sustainable changes that align with your body’s needs. By implementing these tips, you'll be well on your way to a more balanced and harmonious cycle. Remember to listen to your body and make adjustments that feel right for you.

Note: This post may contain affiliate links.

Understanding PMS: Causes, Symptoms and Natural Ways to Manage It