The Secret to Managing PMS Naturally

Premenstrual Syndrome (PMS)  affects a large percentage of women and can cause discomfort, pain, and several other symptoms in the days or weeks leading up to their period. These symptoms are often both emotional and physical, caused by the hormone changes that occur.

Treatments can be in the form of over-the-counter medications and supplements, solutions such as changes in diet, heat, and exercise.

Over the Counter Options

When treating PMS naturally, there is an attempt to avoid over-the-counter painkillers, though they can be effective if needed. Instead, there are several options at the local grocery store or drug store that are natural and easy to use.

For example, calcium supplements are popular for easing the discomfort that can come with PMS and help make it an easier time, as well as vitamins created to balance the hormones and treat inflammation naturally, such as ginger or turmeric.

In addition, there are many options for alternative medicine for PMS that are aimed at easing PMS symptoms, and while some may work, it can take a few tries to find the right one.

Diet Changes

Changing food choices can help decrease or control the symptoms of PMS. It can help balance hormones, improve mood, bring more balance to feelings of anxiety and frustration, and help ease the discomfort that comes from inflammation and bloating. Beneficial foods to increase include; fruits and vegetables, whole grains, and water. Foods that are best limited or removed include sugar and artificial sweeteners, salt, and foods high in fat.

Making these food changes and staying focused on complex carbohydrates and fresh fruit and vegetables can alter the chemical balance within the brain and help to alter the moods felt. In order to see the most benefit from diet changes, limiting caffeine and alcohol is recommended.

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These will often undo the improvements that are seen from the diet changes, and cravings for them can be higher during PMS. Caffeine includes all sources, not just coffee but also tea, cocoa, iced tea, and even chocolate.


Heat can be relaxing for muscles and can help with bloating and sore muscles or discomfort. Using a hot water bottle or a heating pad on the abdomen, back, or anywhere else can help ease the pain and improve comfort. A hot bath or shower can also be beneficial, both for the heat and for the relaxation effect, which can also reduce mental and emotional strain. 


Finding a form of exercise that raises the heart rate can boost mood and relieve anxiety and feelings of sadness or worry.

This can be done all month long and will help at any time, but it is especially useful in easing PMS. In addition, Yoga can help relax both mind and body, easing physical and emotional symptoms.

For example, when using a meditation program with Yoga, both physical pains can be eased through the stretching of the muscles, and the calm focus eases emotional and mental symptoms as well. 

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