Premenstrual Syndrome: 8 Ways To Relieve PMS Symptoms Naturally

Premenstrual Syndrome – What is PMS

As hormones rise and fall, many women and people that menstruate, every month prepare themself for the signs of premenstrual syndrome (PMS). This series of physical and emotional symptoms occur during the luteal phase (post-ovulatory state) and include changes in appetite, fatigue, breast tenderness, bloating, depression and anxiety over a week.

As with many conditions, these symptoms are variable and individual, while the cause is multifactorial. Fortunately, there are a few things that you can do to take care of your body, to manage the various symptoms and help you feel better during that time of the month. Here are the top eight ways on how to reduce PMS symptoms in a natural way.

Pay Attention To What You Eat

Eating the right and healthy foods play a key role in managing PMS. It’s unclear how exactly the food you consume impacts PMS, but eating a proper diet might help to minimize various symptoms that make you feel worse.

The most common diet recommendations include:

  • Eating small, frequent meals to address bloating and stomach upset;
  • Eating high-protein foods to help improve tryptophan levels.
  • Adding lots of various fruits and vegetables to your daily regimen;
  • Increasing the consumption of complex carbs to stabilize your mood and keep your cravings in check;
  • Refraining from high-fat foods, sugar, salt and salty snacks to combat bloating, fatigue and mood swings;
  • Avoiding caffeine and alcohol to prevent irritability and insomnia.

Apply a Hot Compress

Menstrual cramps are thought to be caused by painful and prolonged contractions of the uterus. The heat is known to help in relaxing muscles and improving blood flow, which therefore relieves pain.

A hot compress is an effective option as it can give you immediate results, unlike other treatments. You can simply fill a bottle with hot water or use a heating pad. A soak in a warm bathtub or taking a shower can also do the trick.

Or Use Cold Packs

Some women also find that cold compresses are more beneficial in treating menstrual pain than hot baths. Cold packs can constrict the blood vessels, which help to relieve pain.

You can simply place a few ice cubes in a towel and place them on your belly area or take the ice cubes and put them in a zip bag.

Try Out Aromatherapy

Aromatherapy is a popular practice that involves inhaling essential oils to enhance your physical and emotional health. It is commonly used to diminish stress, relieve pain and improve sleep.

Rose, neroli and clary sage essential oils are all known to help reduce stress and anxiety and relieve PMS. At the same time, chamomile and lavender are some of the best options when it comes to relaxation and better sleep.

You can add a few drops of the chosen essential oil to a warm bath or diffuser or inhale the scent directly by placing a couple of drops on a cotton ball. As an alternative, try to massage the diluted oil into your skin by mixing it with a carrier oil like sweet almond, jojoba and coconut.


Sticking to regular physical activity might help to improve PMS symptoms as it is essential for balancing hormones. Regular aerobic exercise such as jogging, swimming, cycling or just brisk walking, activates the release of chemical messengers such as endorphins, dopamine and serotonin, which have positive effects on energy and sleep and can boost mood.

Try to aim for 30 minutes of physical activity, 4 to 5 times a week. If possible, make sure to exercise outdoors to enjoy the sunshine and receive a powerful punch of vitamin D to give your mood and general wellbeing the upper hand.

Practice Meditation

Mindful meditation is a beneficial practice that can help to reduce pain, anxiety and depression – all common symptoms of PMS. By focusing on the present moment and concentrating on your breathing, you put yourself into a more relaxed state, which in turn might help you fully relax and relieve unpleasant symptoms of PMS.

To get started, you can download guided meditation apps like HeadSpace or Cam to your mobile device or find different how-to meditation videos on platforms like YouTube.

Consider Investing In CBD Products

Treating PMS with cannabis is nothing new; Queen Victoria’s doctor prescribed her cannabis to treat her menstrual cramps. Cannabidiol (CBD) is a natural substance and one of the primary cannabinoids obtained from cannabis plants. It is non-intoxicating and non-addictive and is thought to provide relief due to interaction with the special receptors of the complex endocannabinoid system.

Premenstrual syndrome (PMS) arises when a woman’s hormone and neurochemical levels shift five to eleven days before her period. CB2 receptors control pain and inflammation by regulating immune response throughout the body. The anti-inflammatory effect of CBD oil on the CB2 receptors might be what lessens the mood-, pain- and weight-related symptoms of PMS.

You can purchase CBD vape products, tinctures, capsules or even try out CBD-infused tampons. Some users reported a complete loss in cramps after using a CBD tampon, and the users had a 35% drop in pain after 30 minutes of insertion compared to a regular tampon.

Add Natural Supplements To Your Routine

Since your dietary plan affects your PMS symptoms, getting the required dietary nutrients helps you to survive that time of the month. Of course, the best way to receive all the needed nutrients, vitamins and minerals is to eat whole fresh foods.

However, you can also consider the intake of dietary supplements if you don’t get enough nutrients from your foods. Here are some of the best examples:

  • Calcium – can help to reduce physical and emotional symptoms;
  • Magnesium – can help to relieve bloating and breast soreness;
  • Vitamin B6 – can help to ease irritability, fatigue and insomnia;
  • Vitamin E – can help to diminish prostaglandins in the body, which are believed to cause pain;
  • Taurine – to help liver detoxification.

DisclaimerCannabidiol (CBD) is intended for use as a natural supplement for medical purposes only, it is strongly suggested to use CBD Oils and other CBD products under medical supervision or as per your doctor’s instruction.

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