Are you tired of enduring the monthly discomforts of PMS? Look no further, because we have the ultimate solution for you. In this article, we will explore ten natural remedies that can provide you with much-needed relief from the symptoms of PMS. From herbal teas to exercise routines, we have compiled a comprehensive list of all the tried and tested techniques that can help alleviate the physical and emotional hardships associated with premenstrual syndrome. Say goodbye to bloating, mood swings, and cramps, and say hello to a more peaceful and balanced monthly cycle. Get ready to discover the power of Mother Nature in soothing your PMS woes.

Dietary Changes

When it comes to managing PMS symptoms, making some dietary changes can go a long way. One important change you can make is to increase your intake of calcium-rich foods. Calcium has been shown to help relieve PMS symptoms such as mood swings and muscle cramps. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.

Another dietary change you can make is to add more magnesium-rich foods to your diet. Magnesium can help reduce symptoms such as bloating and breast tenderness. Foods rich in magnesium include nuts, seeds, whole grains, and dark chocolate.

Increasing your consumption of vitamin B6 can also be beneficial in managing PMS symptoms. Vitamin B6 has been shown to help alleviate mood swings, irritability, and fatigue. Good sources of vitamin B6 include poultry, fish, bananas, and chickpeas.

Incorporating omega-3 fatty acids into your meals can also help reduce PMS symptoms. Omega-3 fatty acids have been found to help reduce pain and inflammation, as well as improve mood and cognitive function. Good sources of omega-3 fatty acids include fatty fish like salmon and mackerel, flaxseeds, and walnuts.

Physical Activity

Engaging in regular moderate exercise is another effective way to manage PMS symptoms. Exercise helps release endorphins, which are natural mood boosters. It can also help reduce bloating and water retention. Going for a brisk walk, jogging, swimming, or cycling are all great options for moderate exercise.

Practicing yoga or tai chi can also be beneficial for PMS symptom relief. These mind-body exercises help promote relaxation, reduce stress, and enhance overall well-being. Additionally, certain yoga poses and tai chi movements can specifically target PMS-related symptoms such as bloating and cramping.

Trying acupuncture or acupressure may also help alleviate PMS symptoms. These holistic practices involve stimulating specific points on the body to promote balance and relieve discomfort. Acupuncture and acupressure have been reported to reduce pain, bloating, and mood swings associated with PMS.

Herbal Remedies

Some herbal remedies have been found to be effective in relieving PMS symptoms. One such remedy is chasteberry supplementation. Chasteberry, also known as Vitex agnus-castus, may help regulate hormone levels and alleviate symptoms such as breast tenderness, irritability, and mood swings. It is available in supplement form.

Evening primrose oil is another herbal remedy that has been shown to offer relief from PMS symptoms. It contains gamma-linolenic acid (GLA), which helps reduce inflammation and hormonal imbalances. Taking evening primrose oil capsules may help reduce breast pain, bloating, and irritability associated with PMS.

Black cohosh is yet another herbal remedy that may provide relief from PMS. It has been traditionally used for centuries to address menopausal symptoms, but it may also help with PMS symptoms such as hot flashes, mood swings, and anxiety. Black cohosh is available in supplement form.

Relaxation Techniques

Practicing relaxation techniques can significantly help in managing PMS symptoms. One technique to try is deep breathing exercises. Taking slow, deep breaths can help reduce stress and promote relaxation. Deep breathing exercises can be easily incorporated into your daily routine and can be done anywhere.

Meditation or mindfulness practice is another effective relaxation technique for managing PMS symptoms. These practices involve focusing your attention and being fully present in the moment. They can help reduce stress, improve mood, and enhance overall well-being. You can find guided meditations or mindfulness apps to help you get started.

Using aromatherapy is another way to promote relaxation and ease PMS symptoms. Certain scents, such as lavender, chamomile, and ylang-ylang, have been shown to have calming effects. You can use essential oils in a diffuser, add them to a warm bath, or even apply them topically (following proper dilution) for soothing relief.

Sleep and Rest

Getting adequate sleep and rest is crucial for managing PMS symptoms. Following a consistent sleep schedule can help regulate your body’s internal clock and promote better sleep quality. Aim for 7-9 hours of uninterrupted sleep every night.

Creating a relaxing sleep environment is also important. Make sure your bedroom is dark, cool, and quiet. Use blackout curtains, earplugs, or white noise machines if needed. Invest in a comfortable mattress and pillows that support your body and help you relax.

Implementing a bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Establish a relaxing routine that may include activities like reading a book, taking a warm bath, or listening to calming music. Avoid stimulating activities close to bedtime, such as using electronic devices or consuming caffeine.

Stress Reduction

Stress management techniques play a significant role in reducing PMS symptoms. Finding healthy ways to cope with stress can help alleviate symptoms such as anxiety, irritability, and mood swings.

Practicing stress management techniques such as deep breathing exercises, meditation, or engaging in activities you enjoy can help reduce stress levels. Engaging in hobbies, spending time in nature, or practicing mindfulness can all contribute to a sense of calm and relaxation.

Seeking social support can also be beneficial in managing stress and PMS symptoms. Talking to friends, family, or joining support groups can provide a sense of community and understanding. Surrounding yourself with positive and supportive individuals can help alleviate stress and improve overall well-being.

Alternative Therapies

Exploring alternative therapies can be another avenue for PMS symptom relief. Trying reflexology or foot massage is one option. Reflexology involves applying pressure to specific points on the feet that correspond to different organs and systems in the body. It has been reported to help reduce pain, promote relaxation, and improve overall well-being.

Considering herbal teas or supplements is another alternative therapy worth exploring. Certain herbal teas, such as chamomile or peppermint, can have calming effects and help reduce PMS symptoms. Additionally, supplements like magnesium or vitamin B6 may offer additional support.

Experimenting with homeopathic remedies can also be an option. Homeopathy is a holistic approach that uses highly diluted substances to stimulate the body’s natural healing processes. Working with a qualified homeopathic practitioner can help determine individualized treatments for PMS symptoms.


Incorporating self-care practices into your routine can greatly contribute to managing PMS symptoms. Taking hot baths or using heating pads can help relax tense muscles and alleviate cramps. The warmth can also promote overall relaxation and well-being.

Using hot or cold compresses can be another effective self-care method for soothing PMS symptoms. Applying a hot compress to the lower abdomen can relieve pain and cramping, while a cold compress can reduce inflammation and decrease swelling.

Pampering yourself with activities you enjoy is also essential for self-care. Engaging in activities like reading a book, listening to music, practicing a hobby, or spending time with loved ones can help reduce stress, uplift mood, and promote overall well-being.

Healthy Lifestyle Habits

Adopting healthy lifestyle habits can contribute to better overall well-being and help manage PMS symptoms. Limiting caffeine and alcohol consumption is beneficial as both can exacerbate PMS symptoms such as irritability, mood swings, and breast tenderness. Opt for herbal teas or decaffeinated beverages instead.

If applicable, quitting smoking is highly recommended. Smoking has been linked to worsened PMS symptoms and can increase the risk of hormonal imbalances. Quitting smoking will not only improve your overall health but also alleviate PMS symptoms.

Staying hydrated is another important healthy lifestyle habit. Drinking enough water throughout the day can help reduce bloating, alleviate headaches, and keep your body functioning optimally. Aim to drink at least 8 cups (64 ounces) of water daily.

Consulting a Healthcare Professional

If your PMS symptoms are severe or significantly impacting your quality of life, it’s crucial to consult a healthcare professional. Discussing your symptoms with your doctor can help identify any underlying causes and determine the most appropriate treatment options.

Hormone therapy or birth control may be recommended to help regulate your menstrual cycle and manage PMS symptoms. These treatments can help balance hormone levels and alleviate symptoms like bloating, breast tenderness, and mood swings.

In some cases, other medical interventions may be considered. These may include medications to manage specific symptoms like pain or mood swings, or referral to a specialist for further evaluation and management.

Remember, everyone’s experience with PMS is unique, and what works for one person may not work for another. It’s important to listen to your body, experiment with different strategies, and consult with a healthcare professional to find the best approach for managing your PMS symptoms. With the right combination of lifestyle changes, relaxation techniques, and support, you can find relief and improve your overall well-being.