top of page

Eight Ways to Reduce PMS Symptoms

Are you tired of dealing with bloating, mood swings, and cramps every month? PMS, or premenstrual syndrome, affects many women, but the good news is that there are ways to reduce these symptoms. In this blog post, we'll explore eight simple and effective strategies to help you feel better during your menstrual cycle.

1. Exercise regularly

Regular physical activity can help reduce PMS symptoms by releasing endorphins, which are natural mood-boosters. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Yoga and stretching can also help alleviate cramps and promote relaxation.

Always listen to your body.  Which type of movement would feel best on that particular day.  Choose something--even if it's a dance party in your living room.​​

2. Eat a balanced diet

Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce PMS symptoms. These nutrient-dense foods provide essential vitamins and minerals that support hormonal balance. Avoid processed foods, excessive sugar, and salt, which can exacerbate bloating and water retention.

Think:  Proteins, Carbs, and Fats.  When you're deciding what to eat--half your plate should be veggies, a quarter lean proteins and the last quarter carbs/fats.  The smallest but just as important are carbs and fats.  Don't be scared to eat them, just make them the most nutrient dense.​​

3. Reduce caffeine and alcohol

Both caffeine and alcohol can worsen PMS symptoms, such as anxiety, mood swings, and sleep disturbances. Limit your intake of coffee, tea, and alcoholic beverages, especially in the days leading up to your period. Instead, opt for herbal teas or water to stay hydrated.

4. Get enough sleep

Adequate sleep is crucial for managing PMS symptoms. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine, avoid screens before bedtime, and create a comfortable sleep environment to promote restful sleep.

5. Manage stress

Stress can intensify PMS symptoms, so it's essential to find ways to manage stress levels. Practice relaxation techniques such as deep breathing, meditation, or journaling. Engage in activities that bring you joy and help you unwind, such as reading, taking a bath, or spending time with loved ones.

6. Consider supplements

Certain supplements may help alleviate PMS symptoms. Calcium, magnesium, and vitamin B6 have been shown to reduce mood swings, bloating, and cramps. Omega-3 fatty acids, found in fish oil supplements, may also help with inflammation and mood regulation. Always consult with your healthcare provider before starting any new supplement regimen. Find my favorite supplement HERE.

7. Use heat therapy

Applying heat to your lower abdomen or back can help relieve cramps and muscle tension. Use a heating pad, hot water bottle, or take a warm bath to soothe discomfort. Heat therapy can also promote relaxation and reduce stress.

8. Talk to your healthcare provider

When all the above fail you.....and PMS symptoms are severe or interfere with your daily life, don't hesitate to talk to your healthcare provider. They can help rule out underlying conditions and partner with you to come up with a pain management plan.

Remember, every woman's experience with PMS is unique, and what works for one person may not work for another. It may take some trial and error to find the combination of strategies that work best for you.

If you're struggling to manage your PMS symptoms and want guidance, I invite you to take a peek at the Hormone Master Class. If you'd like a personalized approach, let's partner together to identify the root causes of your symptoms and create a customized plan to support your hormonal health. During our session, we'll discuss your health history, lifestyle, and goals, and I'll provide you with actionable steps to start feeling better. Reach out and connect HERE.

Don't let PMS control your life. Take charge of your health today! Together, we can work towards reducing your symptoms and helping you feel your best.

5 views0 comments

Recent Posts

See All


bottom of page