8 WAYS TO REDUCE PMS SYMPTOMS
8 Simple Strategies to Reduce PMS Symptoms Naturally
Are you tired of dealing with bloating, mood swings, and cramps every month?
Premenstrual syndrome (PMS) affects many women, but the good news is you don’t have to suffer through it. By making a few lifestyle adjustments, you can reduce PMS symptoms and feel better throughout your cycle.
Here are eight simple and effective strategies to help support your hormonal health.
1. Exercise Regularly 🏃♀️
Why it works: Physical activity releases endorphins, your body’s natural mood boosters. It also helps reduce stress, improve circulation, and relieve cramps.
✅ Aim for 30 minutes of moderate exercise most days (walking, cycling, strength training)
✅ Try yoga & stretching to ease cramps and promote relaxation
2. Eat a Balanced Diet 🥑
Why it works: A nutrient-rich diet helps stabilize blood sugar and hormones, reducing PMS symptoms.
✅ Include all three macronutrients (protein, healthy fats, and complex carbs) in each meal
✅ Prioritize whole foods: Lean proteins, fiber-rich fruits & vegetables, and healthy fats (avocados, nuts, olive oil)
❌ Avoid processed foods, excess sugar, and seed oils—they can worsen bloating and inflammation
3. Reduce Caffeine & Alcohol ☕🍷
Why it works: Both caffeine and alcohol can worsen PMS symptoms, including anxiety, mood swings, and bloating.
✅ Limit coffee to one cup per day (or switch to decaf or herbal tea)
✅ Stay hydrated with water or herbal teas
❌ Avoid alcohol, especially before your period—it can trigger inflammation and worsen symptoms, especially for women with endometriosis or adenomyosis
4. Get Enough Sleep 😴
Why it works: Poor sleep can make PMS worse by increasing stress hormones and inflammation.
✅ Aim for 7–9 hours of quality sleep per night
✅ Create a bedtime routine (avoid screens, dim the lights, relax with a book)
✅ Support melatonin production by limiting blue light exposure before bed
5. Manage Stress 🧘♀️
Why it works: Stress can make PMS more intense by increasing cortisol, which affects hormone balance.
✅ Try meditation, deep breathing, or journaling
✅ Spend time in nature and engage in hobbies you love
✅ Take warm baths or practice self-care to relax
6. Consider Supplements 💊
Certain supplements have been shown to help ease PMS symptoms:
✔ Magnesium Glycinate – Helps with cramps, bloating, and sleep
✔ Vitamin B6 – Supports mood and energy levels
✔ Omega-3 fatty acids (Cod Liver Oil) – Reduces inflammation and hormone imbalances
✔ NAC (N-Acetyl Cysteine) – Great for women with endometriosis due to its strong anti-inflammatory effects
⚠ Always consult a healthcare provider before starting supplements.
7. Use Heat Therapy & Castor Oil Packs 🔥
Why it works: Applying heat relaxes muscles, relieves cramps, and improves circulation.
✅ Use a heating pad or hot water bottle on your lower abdomen
✅ Try a warm bath with Epsom salts
✅ Castor oil packs help reduce inflammation and promote detoxification
8. Work with a Functional Health Practitioner 👩⚕️
If PMS symptoms are severe or interfering with daily life, a Functional Health Practitioner can help identify underlying causes and provide personalized solutions.
Take Control of Your Hormonal Health!
PMS doesn’t have to control your life—you have the power to feel better naturally.
📆 Book a Free Discovery Session
As a Functional Diagnostic Nutrition Practitioner, I specialize in hormonal health and can help you create a personalized plan to reduce PMS symptoms.
During your free consultation, we’ll:
✅ Discuss your symptoms & health history
✅ Identify the root causes of your PMS
✅ Develop actionable steps to support your hormonal balance
💖 Your cycle should work for you, not against you. Let's get you feeling your best!