10 Best All Natural Remedies For PMS

natural PMS remedies

Combating premenstrual syndrome doesn’t have to cost a fortune or be uncomfortable. With these all natural remedies for PMS you’ll find relief quickly and affordably.

Natural remedies for PMS can help you without needing to break the bank on special treatments or expensive medications. As hormones fluctuate around that special time of the month, people who menstruate may experience many different uncomfortable symptoms.

Symptoms of pms

PMS shows itself in many different ways for many different people. Some people who menstruate experience:

  • Fatigue
  • Bloating
  • Cramps
  • Tender Breasts
  • Changes in appetite
  • Irritability
  • Mood fluctuations
  • Skin changes
  • Depression and Anxiety

All these types of symptoms come a few days or even a week before the period. Not only are the often very uncomfortable, they can also force you into spending on medications or treatments that aren’t always necessary.

10 natural remedies for pms

Finding a natural solution for PMS that is either affordable if not completely free is essential for any healthy menstruating person. You may be able to improve these symptoms with lifestyle changes alone. Certain food, exercise and simple vitamins can be an easy way to get started combatting PMS.

1. Calcium

A calcium supplement or including calcium rich foods into your diet is a great way to reduce PMS symptoms. It is said that calcium reduces PMS symptoms almost 50%.

Foods high in calcium:

  • Sesame seeds
  • Almonds
  • Leafy Green Vegetables

10 Natural remedies for pms

1. Keep Track:

You can keep track of your periods in a symptoms diary or an app. Using this information can help with scheduling events and activities on days when you’re least likely to have symptoms.

Not only is keeping track of your period good for symptom management, but also learning more about frequency and length. It can help you identify patterns and overall learn more about your body.


2. Check Regularity

Bodies usually try to get rid of excess estrogen through the bowels. If your digestive system is a little slow, that estrogen is reabsorbed. Healthy regularity is 2-3 solid bowel movements everyday.

If you aren’t regular, eat more veggies, drink more water, even try taking a shot of apple cider vinegar before meals.

3. Take vitamins and minerals:

B vitamins reduce PMS symptoms because they can help generate serotonin levels. If serotonin levels are too low it can lead to depression, headaches and overeating.

Additionally, taking magnesium vitamins can help with mood regulation. Most Americans are actually magnesium deficient.

natural remedies for pms

4. Meditate

Meditation is one of the natural remedies for PMS. It is a simple way to measure and make note of your brain and your body.

There are tons of overall health benefits that come from meditation. It makes you feel better, be more mindful, increases control and actually make you more intelligent.

5. Relaxation:

PMS is also caused by stress, and it is worsened in stressful situations. Try relaxing yourself to alleviate your symptoms of PMS. Breathing exercises like yoga can decreases stress and promote relaxation.

Additionally, this can be a great time for self-care, journalling, and just giving yourself some time to prioritize yourself.

6. Get Moving

PMS can be caused by low levels of endorphins. You can stimulate your body’s production of endorphins through exercise. A regular exercise routine can help improve most PMS symptoms. 

Physical activity releases feel good hormones like endorphins, dopamine and serotonin. These hormones give us energy and can actually make us happier.

Don’t worry about how you workout, jogging, swimming, dancing, even brisk walking is a great way to activate these hormones.

remedies for PMS
Get Moving | Bruno Nascimento

7. Diet

A proper diet is an excellent way to help with PMS but also a way to improve your overall health. Limit sugar intake and increase the amount of complex carbohydrates. You can get these from peas, beans, whole grains and vegetables.

Some people even say limiting how much caffeine is consumed can help with PMS symptoms like irritability and insomnia.

8. Essential Oils & Aromatherapy

For centuries people have been using aromatherapy to reduce symptoms of PMS. Applying diluted essential oil during an aromatherapy massage can help with abdominal and back pain. Moreover, even a bath or using a diffuser can help with mood regulation.

9. Herbal Treatments

PMS can also be treated with a plant known as agnus castus AKA Chaste Tree Berry. This plant can alleviate symptoms up to 50%. Additionally, St John’s Wort is also helpful, but it decreases the effect of contraceptive pills.

10. Avoid trigger substances:

Lastly, watch out for certain trigger food and drink. Some foods and substances can make PMS symptoms even worse. These include salt, sugar, coffee and alcohol.

Alcohol increases PMS because it stimulates certain hormones, such as gonadotropin. This can increase irritability, headaches, anxiety and fatigue.

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