10 Ways To Stop The PMS Gremlin
If you feel like a different person the week before your period — more tired, irritable, snacky, or teary — there’s a real reason for it. PMS (premenstrual syndrome) is the likely culprit, but don’t worry, i’ve got 10 ways to help a gal out.
PMS typically shows up during the luteal phase of your cycle, which is the 10–14 days between ovulation and your period starting. Progesterone peaks, then drops off if pregnancy doesn’t occur.
Common PMS symptoms include:
Mood swings or irritability
Fatigue or low energy
Headaches
Bloating
Cramping
Breast tenderness
Food cravings
Trouble sleeping
Sound familiar? Let’s explore what your body might be trying to tell you — and how to support it better.
10 Natural Ways to Treat PMS Symptoms by Addressing the Root Cause
1. Balance Blood Sugar to Balance Your Mood
Wild blood sugar swings = wild mood swings. Stable blood sugar helps reduce irritability, cravings, and energy crashes.
Try this: Eat meals with protein, fat, and fibre. Think eggs with avocado and spinach or a smoothie with protein powder, berries, and chia seeds.
Bonus: Cut back on sugary snacks and coffee in the luteal phase to avoid the crash-then-crave cycle.
2. Magnesium is Your BFF
Magnesium plays a big role in muscle relaxation, mood regulation, and reducing bloating. Studies show many women with PMS have lower magnesium levels.
Try this: Add magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate — or consider a supplement like magnesium glycinate (200–400 mg/day).
3. Support Your Liver to Help Clear Hormones
Your liver breaks down excess estrogen. If it’s battling, you might feel more irritable, bloated, or anxious.
Try this: Add cruciferous veggies like broccoli, cauliflower, and Brussels sprouts to your meals. Drink lemon water or try milk thistle tea.
4. Get Enough Sleep (Even When It’s Hard)
Your hormones reset at night — especially stress and reproductive hormones. Poor sleep makes PMS worse.
Try this: Aim for 7–9 hours and stick to a consistent bed and wake time. Try a relaxing routine: magnesium before bed, blue light glasses, or a warm bath.
5. Move Your Body — Gently
Exercise helps boost endorphins, improve circulation, and lower stress hormones — all of which ease PMS symptoms.
Try this: Walking, yoga, or low-impact strength workouts in your luteal phase. No need to push hard when your body needs rest.
6. Omega-3s for Mood and Cramp Relief
These anti-inflammatory fats help with both mood and period pain.
Try this: Eat fatty fish like salmon 2–3 times a week, or take a high-quality omega-3 supplement with EPA and DHA.
7. Reduce Caffeine (Soz, We Had to Go There)
Too much caffeine can make anxiety, breast tenderness, and irritability worse — especially in the luteal phase.
Try this: Swap that second cup of coffee for green tea, rooibos, or a decaf herbal blend with chamomile or ginger.
8. Try Chaste Tree Berry (Vitex)
This herbal supplement has been shown to help regulate progesterone levels and reduce PMS symptoms like mood swings and breast tenderness.
Try this: Work with a practitioner to find the right dose. Most studies use 20–40 mg/day. It may take a few cycles to notice effects.
9. Ditch the “All or Nothing” Mentality
Stress — especially perfectionism or overwhelm — can crank up PMS symptoms.
Try this: Make time for daily mental rest. Whether it’s journaling, breathwork, or a literal nap, small daily resets help regulate your nervous system and hormones.
10. Track Your Cycle (Knowledge is Power)
Understanding your cycle helps you predict what you’ll need during each phase — whether that’s extra rest, more protein, or just knowing “this is PMS talking.”
Try this: Use a simple app like Flo, Clue, or even your Notes app. Pay attention to energy, mood, and cravings in each phase. My basis tracker here too.
You don’t have to dread your cycle
You were never meant to feel awful every month — and PMS isn’t just “part of being a woman.” It’s a sign your body needs support. By working with your cycle, tuning into your needs, and making small, consistent changes, you can transform that brutal PMS week into something way more manageable.
✨ Try one of these tips this week — even just one! Maybe you start tracking your cycle or add more magnesium to your day.
Then come back and let me know how it went! Which one helped most? I’d love to hear from you.
With love and balance, my Friends x
This blog is for educational purposes only and is not intended to diagnose, treat, or replace medical advice from a healthcare provider. Always check with your doctor before starting new supplements, especially if you’re pregnant, nursing, or on medications.
