pms natural remedies

PMS Natural Remedies: Lifestyle and Nutritional Support

ByMara Gerke Last Updated

Understanding PMS and Hormone Changes

From puberty through perimenopause, changing hormone levels are a normal part of the menstrual cycle. For many women, however, the days leading up to a period can bring physical and emotional symptoms that interfere with how they feel. Premenstrual syndrome, or PMS, typically occurs after ovulation and before menstruation begins. The good news is that the symptoms usually improve within a few days after the period starts.

Hormonal patterns can also become less predictable as we age and enter perimenopause. You may notice during this time that your PMS symptoms change or become more noticeable. So if you’re in your 40s and noticing some changes in your cycle, it may be time to learn more about perimenopause and menopause.

Common PMS Symptoms

pms natural remedies pre menstrual syndrome

Although the monthly symptoms vary from woman to woman, they typically include the following:

  • Bloating and cramping
  • Headaches or backaches
  • Breast tenderness
  • Constipation or diarrhea
  • Food cravings or appetite changes
  • Fatigue
  • Sleep problems
  • Irritability or mood changes
  • Anxiety or feelings of sadness
  • Difficulty concentrating
  • Reduced interest in sex

For some women, symptoms can be severe enough to interfere with work, relationships, or everyday activities. A smaller number of women experience a more severe condition called premenstrual dysphoric disorder (PMDD). This disorder can significantly impact your mood, including severe irritability, depression, or anxiety.

If PMS symptoms are disrupting your daily life, or you suspect PMDD, talk with your healthcare provider. It can be helpful to track your symptoms and menstrual cycle for several months to recognize patterns and provide useful information to discuss with your provider.

Natural Remedies to Support PMS Symptoms

Healthy habits don’t eliminate every hormonal fluctuation you have to deal with; however, they can help support your overall health and may make some PMS symptoms easier to manage.

Focus on Nourishing Foods

Build meals around whole and minimally processed foods, including vegetables, fruits, quality protein, healthy fats, legumes, and fiber-rich carbohydrates. Focus on limiting processed foods and foods high in salt and added sugars during the week or two before your period.

It’s also important to support gut health because digestive and bowel symptoms can occur around the menstrual cycle. Many notice changes in appetite and bloating throughout their cycle.

Keep Moving

Regular movement promotes overall physical and emotional health. Walking, strength training, stretching, yoga, swimming, or another activity you enjoy can help you stay active consistently. Remember, it isn’t about intense exercise; it’s about making your movement consistent.

Prioritize Sleep and Stress Management

Poor sleep and high stress can make an already difficult week feel worse. Maintain a consistent sleep schedule and make time for activities that help you manage your stress and relax. That may be taking a walk outside, focusing on deep breathing, stretching, or journaling.

What About Supplements?

Some women explore nutritional supplements as part of their PMS routine. Nutrients such as magnesium, B vitamins, vitamin D, vitamin C, zinc, and omega-3 fatty acids all play important roles in overall health, but individual needs can vary. I prefer to start with a nutrient-rich diet and use supplements to fill nutritional gaps when appropriate.

Magnesium is an essential mineral involved in muscle and nerve function and many other processes throughout the body. It is found in foods such as leafy greens, nuts, seeds, legumes, and whole grains.

Vitamin B6 plays an important role in metabolism and neurotransmitter function. Some research suggests supplemental vitamin B6 may help certain PMS symptoms, but the evidence is not conclusive. I always recommend taking B vitamins as a complex (along with other B Vitamins), and many B vitamins are found in quality multivitamins.

You may also want to explore essential oils for hormonal changes as part of your overall wellness routine.

PMS, Perimenopause and Knowing Your Body

One of the most useful things you can do is pay attention to your patterns. Take the time you need to track your cycle along with your symptoms such as sleep, digestion, cravings, mood, energy, headaches, and stress. Over time, you may begin to recognize what changes before your period and which healthy habits seem to help you feel your best.

And remember that your cycle can change as you approach perimenopause. What worked for you at 30 may not be exactly what your body needs in your 40s.

For a deeper look at PMS and lifestyle approaches, you can also read this issue of Sunshine Sharing on PMS and PMDD.

Healthy habits aren’t about trying to control what’s going on; it’s about giving your body the foundation it needs to promote overall wellness.

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