How to Reduce PMS Symptoms Naturally

Aug 14, 2024

Over 90% of women say that they experience some form of premenstrual symptoms (PMS), such as bloating, breast tenderness, pelvic cramping or pain, headaches, mood swings, and fatigue. Although PMS symptoms are incredibly common, they don’t have to be something you dread on a monthly basis.

Fortunately, research has shown that certain nutrients can support the body and mind during this phase, potentially alleviating symptoms. We also see this work well within our clinical practice.

Incorporating nutrient-rich foods into your diet can help support your body and reduce PMS symptoms. Here are some natural remedies for PMS through diet and lifestyle changes.

PMS Reducing Nutrients

Magnesium

Magnesium plays a crucial role in over 300 bodily processes. Two of these processes are hormone production and stress response regulation. Eating foods rich in magnesium can reduce PMS. Some great options include:

Seeds: Flax, Pumpkin, and Chia
Almonds
Dark leafy greens
Dark chocolate
Avocados
Legumes

Vitamin B6

Vitamin B6 is essential for producing serotonin and dopamine, the 'happy' neurotransmitter. A deficiency in serotonin is one theory behind the severe emotional distress experienced by those with premenstrual dysphoric disorder (PMDD). Foods high in Vitamin B6 include:

Meat
Fish
Eggs
Dark leafy greens
Bananas

Selenium

Selenium supports the creation of the corpus luteum, which is crucial for progesterone production. Low progesterone levels during the luteal phase can lead to emotional instability. Selenium-rich foods include:

Brazil nuts (can easily consume too much selenium with this option; limit to 1-2 nuts/daily)
Shellfish
Eggs
Mushrooms

Omega-3 Fatty Acids

Omega-3 fatty acids reduce inflammation. They can counter the inflammatory prostaglandins released in the luteal phase. Foods high in Omega-3s include:

Flaxseeds (use ground and store in the fridge or freezer)
Walnuts
Salmon
Sardines

How to Control PMS Anger Naturally

Managing anger and emotional distress during PMS is essential for overall well-being. Here are some strategies for how to control PMS anger naturally:

Regular Exercise: Physical activity can combat depression, fatigue, bloating, and irritability.
Adequate Sleep: Ensuring that you get enough sleep is crucial, as hormonal imbalances can worsen with lack of sleep. Timing of this sleep is also important, ideally within the hours of 10 pm - 6 am.
Avoid/Limit Caffeine and Sugar: Cutting these out of your diet, especially around ovulation and until your period, can help reduce PMS symptoms.
Stress Management: Engage in activities you enjoy! This could also mean practicing relaxation techniques or talking to a therapist.
Treat Yourself: Indulge in dark chocolate occasionally for its mood-boosting benefits.
Hydration: Drinking plenty of water can help reduce bloating and improve digestion.

Other Ways to Ease PMS Symptoms Naturally

Along with dietary changes, consider these herbs and supplements to help manage PMS symptoms (always chat with your healthcare provider regarding optimal forms and dosing for you):

Vitex agnus castus (Chasteberry)
Tryptophan
Vitamin B6 (Pyridoxine)
Calcium
St. John's Wort
Gingko Biloba
Evening Primrose Oil

Incorporating these natural remedies for PMS can improve your quality of life during the luteal phase and help manage PMS symptoms.

Be sure to discuss possible root causes with your healthcare provider so that the treatment is focused on the correct system and customized for you!

If you’re looking for a provider who will work with you to get to the root of your symptoms and make PMS a thing of the past, reach out to us! Book a free 15-minute discovery call here to see how we can help.

Sources:

https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome

https://naturalmedicines.therapeuticresearch.com/

https://www.researchgate.net/publication/331212992_DARK_CHOCOLATE'S_EFFECT_ON_MENSTRUAL_PAIN_IN_LATE_ADOLESCENTS

https://pubmed.ncbi.nlm.nih.gov/21241460/