Natural Remedies to Combat PMS

natural remedies PMS

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PMS, in some form, is inevitable. Mood swings, fatigue, bloating, cravings, headache/backache, and cramping can cause any female to mean-girl scream at Mr.Rogers and raid the Sunday school snack cabinet for chocolate— all in the same day. The good news, you can subdue PMS using natural remedies.

Combat PMS with a Health and Wellness Strategy

During your cycle, monthly cramps can feel like your uterus is host to a jujitsu tournament.

Having four daughters meant decades of dealing with PMS. I learned more than just how to dodge mood swings. The best strategy for improving PMS is to combine nutrition with natural remedies.

Each woman needs to learn which natural approach works best for her individual needs. You can combine many of the suggested natural methods to help with PMS.

Discuss your PMS strategy with your healthcare provider or your health and wellness practitioner.

Natural remedies that combat PMS work optimally with a lifestyle approach to healthy living. A healthful lifestyle includes:

  • cultivating a robust and vibrant spiritual life
  • fueling your body with nutrient-dense foods
  • maintaining a balanced exercise routine
  • managing stress
  • implementing self-care habits
  • using body care products that help your body, not harm

Nutrition that Heals

You might not be convinced yet, but what you eat has a profound effect on your health. An eating plan that consists of anti-inflammatory foods could significantly reduce PMS symptoms.

PMS best nutrition practices include:

  • Eliminating sugar (especially artificial sugar substitutes), processed foods, and partially hydrogenated oils
  • Avoiding dairy (you can get calcium from plant-based foods rather than dairy products)
  • Reducing consumption of caffeine (caffeine can aggravate PMS symptoms, so reduce or eliminate caffeine intake one week before the start of your cycle.)

Instead, consume:

  • Plant-based oils like olive, coconut, avocado
  • Fresh foods that contain vitamin B6 (wild-caught tuna, bananas, carrots, and cabbage)

The optimum PMS nutrition strategy includes plant-based foods, nutrient-dense meats (grass-fed or grass-finished beef), and fermented foods (sourdough, sauerkraut, kombucha, kimchi).

real food natural remedies PMS

Soulful Exercise

Regular exercise significantly lowers the physical symptoms of PMS. Studies provide evidence that women with PMS should engage in regular practice.

Even if your life is hectic, engaging in soulful exercise is terrific for your health. It does not require a membership to the gym. You can take a solo walk in the park or around town or work in the garden. Instead of meeting a friend for lunch or coffee, take to walking path.

If you need to establish an exercise routine, set a weekly goal, and ask a friend to hold you accountable. Once you reach the goal, reward yourself with that fancy water bottle, a new pair of yoga pants, or a Fitbit.

natural remedies PMS

Essential Oils to Treat PMS

For centuries, essential oils have been used to bring relief to women and girls suffering from PMS. The oils help reduce bloating, ease pain and discomfort, and control mood swings.

Often, recipes that include essential oils will suggest using a carrier oil. The carrier oil prevents skin irritations.

The ideal carrier oils are grapeseed oil, coconut oil, jojoba oil, avocado oil, almond oil, and rosehip oil.

natural remedies PMS

Make these essential oils a part of your PMS arsenal. Essential oils are nature’s gift with healing benefits.

Bergamot reduces anxiety and stress to combat or counter emotional eating brought on by fluctuations in hormone levels.

Clary Sage eases cramps and tension by relaxing muscles. Also, it helps decrease the body’s cortisol levels naturally.

Copaiba soothes and calms anxiety and nervous tension. Copaiba supports a variety of bodily systems to help maintain balance.

Geranium supports emotional balance and alleviates stress. Rejuvenates the complexion if you are prone to PMS acne.

Lavender reduces feelings stress, anxiety, and depression while calming the body for a restful sleep

Roman Chamomile enhances a sense of calm and reduces overwhelm

Melissa (lemon balm) alleviates anxiety, nervousness, and tension. It can calm and relax the mind and body.

Tea Tree (melaleuca) helps with PMS induced acne.

Ylang-Ylang offers a calming effect on the mind and body, lessens stress, and promotes a healthy immune system

PMS Ease is a soothing blend of Lavender, Clary Sage, Ylang Ylang, Copaiba, Palmarosa, Cedarwood, Fennel, Bergamot, Carrot Seed, Chamomile, Geranium, Ginger and Patchouli.

Gal Pal contains Clary Sage, Lavender, Bergamot, Chamomile, Cedarwood, Ylang Ylang, Geranium, Fennel, Carrot Seed, Palmarosa, and Vitex.

Recipe from Essential Oils for Healing

Calm Me Down Before I Kill Them Bath Blend (Essential Oils for Healing)
Recipe Image
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  • 5 drops of chamomile oil
  • 5 drops rose oil
  • 5 drops clary sage oil
  • 3 drops jasmine oil
  • 1 TBSP carrier oil
  • 1 TBSP of milk (optional)


  1. While the bathwater is running, pour the ingredients into the bathtub. Make sure that the water is not so hot as to cause the essential oils to dissipate. Adding the milk will cause the oils to blend into the water rather than float on the top.
  2. Soak in the water.

Botanical Treatments for PMS

Keep in mind that herbal supplements are available in pill or liquid. I prefer a liquid extract to add to my water.

Curcumin supports joints, liver function, and the gastrointestinal and cardiovascular system.

Holy Basil alleviates tension and stress but also enhances mental alertness (brain fog).

Skullcap supports the nervous system by both tonifying and relaxing the nerves. Also, it is an essential herb that improves mood, reduces headache, stress, and anxiety, and promotes overall relaxation.

Feverfew can be taken preventively and for acute headaches.

Ginkgo bilobaextract is well known for its effectiveness in improving blood flow to the brain, and it has also been shown to be a great benefit in several PMS clinical trials,” as outlined in the comprehensive resource The Encyclopedia of Natural Medicine.

St. John’s Wort helps increase serotonin levels, but if you are taking a prescription anti-depressant, avoid this strategy.

Valerian extract could reduce the severity of symptoms of premenstrual syndrome.

Vitex (Chaste Tree/Chasterberry) serves as one of the most effective herbs to relieve PMS.

Essential Nutritional Supplements to Treat PMS

Before buying nutritional supplements, it is wise to, first, see you if you have any nutrition deficiencies. Your healthcare provider or wellness practitioner can perform or request a laboratory evaluation.

Calcium supplements improve mood and water retention during PMS.

Magnesium works cohesively with the vitamin B6 so that B6 can get inside the cell wall. Magnesium deficiencies and PMS mirror some of the same symptoms.

Ask your healthcare provider or integrative/functional doctor to order the following:

  • A complete blood panel
  • Thyroid tests
  • Adrenal Tests
  • Growth Hormone test, if applicable
  • Vitamin D, vitamin b12, and folate

These tests will provide insight about your hormone levels.

A study in Obstetrics and Gynecology indicates that the combination of vitamin B6 and magnesium offered relief of PMS symptoms of depression and moodiness.

Vitamin B6 reduces the adverse effects of estrogen excess by supporting the liver’s ability to metabolize efficiently. Studies show that vitamin B6 helps relieve multiple PMS symptoms.

Vitamin E can help reduce PMS headaches, fatigue, depression, and insomnia.

PMS natural remedies PMS

Maintain a Wellness Journal

A wellness journal helps you record the progress of your health and wellness in the following areas:

  • the foods that you eat
  • supplement regime
  • sleep patterns
  • exercise routine and daily activities
  • other integrative strategies
  • health and wellness consultations

Remember this, by maintaining a wellness journal, you will begin to see a connection between your eating plan, lifestyle, and PMS symptoms.

For your convenience, you can pick up your No-FUSS Healthy Living Wellness Journal Here

wellness binder

Natural Remedies to Combat PMS

If you strive to establish and maintain optimal health and promote wellness as a lifestyle, you will gradually notice improvements in many areas of your life. When you experience a physical setback during PMS, continue on your wellness journey by using natural remedies.

What to Include in Your Basic All-Natural First-Aid Kit

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