All-Natural Cures for PMS

As hormones rise and fall, some women and people who menstruate experience PMS, a group of physical and emotional symptoms such as abdominal bloating, breast tenderness, changes in appetite, fatigue, depression, and anxiety in the week or two before their menstrual period.

Menstruation makes life possible. “That time of the month” is a beautiful thing, but for most women, it can come with unpleasant side effects – cramps, cravings, moodiness (you know the drill). Rather than popping a couple of Advil or Midol to control pain and discomfort levels, we encourage you to explore some all-natural remedies. We at Flourish Health want to share a few alternative ways to combat PMS symptoms – keep these tips in mind the next time you want to raid your medicine cabinet for a quick fix.

We at Flourish Health want to share a few alternative ways to combat PMS symptoms.

Tips and Tricks for PMS Alleviation

  1. Red Raspberry Leaf Tea – You may have heard of this tea because it’s mainly known for its benefits during pregnancy, but it’s nutrient profile and hormone-balancing powers make it a great natural source to ease PMS symptoms, too. It’s high vitamin and mineral content helps balance hormones, and it’s also thought to strengthen the walls of the uterus. We recommend steeping a large pot of it and drinking one or two cups a day before and during your period.
  2. Balance Your Blood Sugar – When we’re PMS-ing, a lot of us tend to reach impulsively for all things chocolatey or sugary, but sometimes giving in to your cravings makes the situation worse. When you’re expecting cramps, mood swings, and acne, eating poorly will only cause your hormones to become even more imbalanced, so try sticking to clean protein, healthy fats, and lots of vegetables to calm your hormones and help with your PMS. You can still satisfy your cravings in a clean way.
  3. Reduce or Eliminate Caffeine Consumption – Considerable evidence suggests that caffeine consumption is strongly related to the presence and severity of PMS. Therefore, caffeine must also be avoided by women with PMS. The effect of caffeine is particularly significant in the psychological symptoms associated with PMS, such as anxiety, irritability, insomnia, and depression. Caffeine also has an adverse effect on the way estrogen stimulates breast tissue, which may contribute to breast tenderness.
  4. Cut Back on Salt – Excessive salt consumption, coupled with diminished dietary potassium, greatly stresses the kidneys’ ability to maintain proper fluid volume. As a result, some people are “salt-sensitive,” in that high salt intake cause high blood pressure or, in other cases, water retention. In general, it is a good idea to avoid salt if you have PMS. If you tend to notice more water retention during the latter part of menstrual cycle, reducing your salt intake is an absolute must.
  5. Supplement the Diet with Key Nutrients – Vitamin B6 is critical to maintaining hormonal balance. Vitamin B6 supplementation has shown to exert positive effects on all PMS symptoms (particularly depression) in many women. The improvement is achieved via a combined reduction in mid-luteal estrogen levels and an increase in mid-luteal progesterone levels.

    Magnesium –  Magensium deficiency is strongly implicated as a causative factor in premenstrual syndrome. Red blood cell magnesium levels in PMS patients have been shown to be significantly lower than in subjects without PMS. As magnesium plays such an integral part in normal cell function, magnesium deficiency may account for the wide range of symptoms attributed to PMS.

    Calcium – It is theorized, that calcium improves the altered hormonal patterns, neurotransmitter levels, smooth muscle responsiveness noted in PMS. Further support for the importance of calcium supplementation in soothing PMS symptoms was the finding that women with PMS have reduced bone mineral density.

    Zinc – Has been shown to be lower in women who have PMS. Zinc is required for proper action of many body hormones, including sex hormones, as well as in the control of the secretion of hormones.

  6. Add in herbs – Certain herbs, like chasteberry, may help lessen PMS symptoms. Several studies have shown that women who have used chasteberry extract reported less breast pain, and it’s been shown to help with swelling, cramps, and food cravings.
  7. Exercise – Sticking to a regular routine may help improve PMS symptoms. Regular aerobic exercise such as walking, jogging, swimming, or cycling releases endorphins, dopamine, and serotonin (chemical messengers that can boost mood) and has positive benefits on energy and sleep.
  8. Stress Management – Breathing exercises, meditation, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attend to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.
Flourish Blog
Fitness | Beauty | Relationships | Parenthood | Mindfulness | Health | Book Club
LEARN MORE
Recipes
Balanced Breakfast | Lean Lunches | Dinner | Snacks | Kid-Friendly | Drinks & Smoothies | Cocktails | Sweets
START COOKING
Book Club
Enjoy a collection of curated books to help you bloom.
READ MORE

MORE

TREATS

KEEP IN TOUCH

© Flourish Health | All Rights Reserved

Pomegranate

Pomegranates contain two plant compounds with powerful medicinal properties; punicalagins which are extremely potent antioxidants found in the juice and punicic acid which contains a main fatty acid that can help protect against several steps in the heart disease process. They have shown to reduce inflammatory activity in the digestive tract, and they can block enzymes that are known to damage joints in people with osteoarthritis. The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in your mouth including, gingivitis, periodontitis, and denture stomatitis.

Winter Squash

Apples

Beets

Winter Squash

Winter squash has been shown to help steady the release of sugar inside of our digestive tract after being eaten, and to lessen our overall glycemic response to meals. The vivid orange flesh of many winter squash varieties is due to their amazing concentration of carotenoids. Among these carotenoids are beta-carotene, alpha-carotene, and other carotenoids that can be converted into active forms of vitamin A and shown to have an abundant amount of antioxidant properties. Winter squash is also a great source of vitamin C, a healthy source of fibre and contain polysaccharides that help regulate and control blood sugar.

Apples

Beets

Carrots

Apples

Apples are a rich source of manganese, copper, vitamins A, E, B1, B2, and B6 along with polyphenols. To get the most out of your apple, leave the skin on – it contains half of the fiber and many of the polyphenols. They have been linked to a lower risk of heart disease because the contain soluble fiber – the kind that can help lower your blood cholesterol levels. Apples also contain pectin, a type of fiber that acts as a prebiotic, which means it feeds the good bacteria in your gut and helps the good bacteria turn into other helpful compounds that circulate back through the body.

Cauliflower

Cauliflower is high in fiber, which is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health. Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD). It is a great source of antioxidants, particularly high in glucosinolates and isothiocyanates, two grounds of antioxidants that have been shown to slow the growth of cancer cells. Cauliflower is also high in choline, an essential nutrient that many people are deficient in and contains some of almost every vitamin and mineral that you need.

Beets

Beets are very low in cholesterol and saturated fat, they are a very good source of dietary fiber, folate, potassium and manganese, and they ae a good source of vitamin C, iron and magnesium. Beets are rich in nitrates (which is converted into nitric oxide by the body), which helps to relax and dilate the blood vessels, resulting in better circulation and a drop in blood pressure. The added oxygen flow in your blood doesn’t just go to your muscles, it goes to your brain too, which improves cognitive function. Beets contain fiber, with most of that being insoluble fiber which is a type of fiber that promotes the movement of material through your digestive system and increases stool bulk, so it can benefit those who struggle with constipation. Last but not least, beets can help reduce the intensity of chronic inflammation because they contain the amino acid betaine, which is an anti-inflammatory.

Carrots

Cauliflower

Pomegranate

Carrots

Carrots are good for your eyes. This is probably the best-known carrot superpower. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chance of cataracts and other eye problems. They can lower your risk of cancer. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. The two main types of antioxidants in carrots are carotenoids and anthocyanins. Lastly, all those antioxidants are great for your heart, the potassium can help keep your blood pressure in check and they have fiber, which can help you stay at a healthy weight.

Enjoying Our Posts?

See more of what you love by subscribing to Flourish Health’s weekly newsletter to receive the latest recipes, fitness plans, book recommendations, and more!