Home Remedies for PMS

posted by

Dr. Mandy Patterson

Premenstrual syndrome (PMS) sucks, and truthfully, it often indicates an underlying hormonal imbalance. In some cases, you can restore balance to your hormones with a few simple lifestyle changes. Other times, it will take more drastic measures, functional lab work, and help from a professional to get to the root of your hormonal imbalances. In both situations, home remedies for PMS can provide relief in the here and now. 

What is PMS? 

Most women are familiar with the symptoms of PMS. More specifically, as your hormones rise and fall during your menstrual cycle, you may experience various emotional and physical symptoms approximately one to two weeks before your menstrual cycle. Mood swings, bloating, anxiety, breast tenderness, depression, abdominal pain, fatigue, need I say more? 


These symptoms are called premenstrual syndrome or PMS. 


The symptoms of PMS vary from woman to woman. In addition, symptoms can begin approximately two weeks before your period begins and last for up to four days once you start your period. 


Common symptoms of PMS that women experience include: 


Home Remedies for PMS

The conventional medicine approach to PMS consists of using oral contraceptives to control your hormones. Unfortunately, oral birth control is shown to deplete your body of essential nutrients as well as contribute to a condition called post-birth control syndrome when you discontinue use. 

On the other hand, the functional medicine approach promotes diet and lifestyle changes as well as all-natural, holistic methods of symptom relief. These methods can provide you relief without unpleasant side effects.


Aromatherapy is the practice of inhaling various essential oils to help improve your emotional and physical health. 


Aromatherapy helps to reduce your stress levels, relieve menstrual pain, and improve your sleep naturally. 


Here are some of the best essential oils to alleviate your symptoms of PMS:


  • Chamomile – Just like chamomile tea, this essential oil helps relax you and promote sleep.
  • Clary Sage – This essential oil can help relieve stress and ease menstrual cramps.
  • Lavender – Possibly my favorite essential oil, lavender has been used for centuries to promote relaxation and ensure a good night’s sleep.
  • Rose – This essential oil can help relieve PMS symptoms and reduce the stress associated with premenstrual syndrome.

Calcium Supplements 

This home remedy for PMS may surprise you, but it is critical for many women. To explain, most women deficient in calcium often experience PMS symptoms. 


Calcium supplementation can help to relieve fatigue, bloating, anxiety, and mood swings caused by PMS. 


Taking a calcium supplement can help reduce symptoms of PMS. However, ensure you get functional lab work done before taking any supplements so you know exactly what nutrients you are deficient in. 


For best results and the easiest way to increase your calcium intake at home, consume at least four servings of calcium-rich foods like milk, fortified orange juice, yogurt, spinach, dairy products, or green leafy vegetables daily.


Unsurprisingly, a change in your diet can help relieve PMS symptoms. Food is the fuel that powers your body, after all. When you fuel your body with junk, you will feel like junk.


Moreover, foods with a lot of sodium can contribute to the bloating often experienced during PMS. Refined carbs (often found in highly processed foods) and sugary foods also cause significant blood sugar fluctuations, worsening mood swings, and fatigue. 


To help alleviate PMS symptoms, try to eat more complex carbs and choose healthy vegetables and fruits. Avoid eating sweet or salty snacks, limit your alcohol consumption, and avoid consuming too much caffeine to reduce the risk of PMS symptoms. 


Additionally, if you are interested in optimizing your health, you can learn how to eat for each phase of the menstrual cycle. A health and fertility coach can help you create a customized diet plan for a healthy menstrual cycle. 


When you feel bloated, depressed, or suffer from any of the symptoms of PMS, you most likely don’t want to exercise. The thing is, regular exercise is one of the best home remedies for PMS. 


Exercising for at least 30 minutes each day helps boost your mood, improve your sleep, and enhance your energy levels.


Regular exercise increases the release of dopamine, serotonin, and endorphins, which, in turn, relieve many of the symptoms of PMS.


Women deficient in magnesium are at an increased risk of suffering from PMS. Luckily, you can add magnesium to your diet by consuming magnesium-rich foods like peanuts, almonds, and green leafy vegetables. 


In fact, magnesium has been shown to ease many of the unpleasant symptoms of PMS, including headache, water retention, anxiety, depression, breast tenderness, and insomnia.


As simple as it may appear, getting enough sleep can be difficult for many women in the workforce and stay-at-home moms. 


If you are not getting between 7 and 9 hours of sleep each night, a lack of sleep could be causing many of your PMS symptoms.


To help you get to sleep and stay asleep practice good sleep hygiene. Go to bed at the same time, avoid naps, turn all electronics off a couple of hours before bed, drop your bedroom temperature a few degrees, and try relaxing activities like reading before bed to help you get a full night’s sleep and minimize the symptoms of PMS.


Stress Management

Feeling like crap because you are suffering from PMS can cause your stress levels to increase significantly. Add these frustrating symptoms on top of deadlines, appointments, and the rush of regular life, and you’re in for a doozy. 


Stress management techniques are designed to promote relaxation and reduce your stress naturally. 


Stress management includes tools like meditation, deep breathing exercises, journaling, prayer, and yoga. 

Work With A Fertility Coach 

PMS can occur up to two weeks before your period and last several days into your period. If you are experiencing the symptoms of premenstrual syndrome, try some of these home remedies for PMS. Also, consider working with a fertility coach to determine the root cause of your symptoms. You can learn more by contacting me here!

Mandy Patterson

Dr. Mandy


Hi, I’m Mandy, a Functional Naturopath specializing in Fertility & the Founder of a Boutique Fertility Focused Wellness Practice.


Join a community of people who are learning the simple steps you can take right now to boost your fertility and hormones.

Functional naturopath & fertility practitioner

Owner of a Boutique Fertility Focused Wellness Practice to help you conceive naturally & feel empowered on your fertility journey. It’s time to bring joy into your pregnancy journey with a functional fertility expert.

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