Natural Remedies and Lifestyle Strategies for Alleviating PMS Symptoms

Premenstrual Syndrome is a common condition that affects many women during the days leading up to their menstrual cycle. The physical and emotional symptoms associated with PMS can range from mild discomfort to severe distress. In fact, a study found that PMS affects every 3 in 4 women.

The exact cause of PMS is unknown, but treating it provides some relief and makes its symptoms more bearable. While medical interventions are available, many women seek natural remedies and lifestyle strategies to alleviate these symptoms. In this article, we’ll explore a range of approaches that can help women manage PMS symptoms effectively and improve their overall well-being.

What is PMS?

PMS stands for premenstrual syndrome. It is a set of symptoms that some women experience in the weeks before their period. PMS can affect your mood, emotions, physical health, and behavior. Some common symptoms of PMS are:

  • Tension or anxiety.
  • Depressed mood.
  • Crying spells.
  • Mood swings and irritability or anger.
  • Appetite changes and food cravings.
  • Trouble falling asleep (insomnia).
  • Joint or muscle pain.
  • Headache.
  • Fatigue.
  • Abdominal bloating.
  • Breast tenderness.
  • Acne flare-ups.
  • Constipation or diarrhea.

The exact cause of PMS is unknown, but it may be related to hormonal changes, chemical changes in the brain, or depression. PMS symptoms usually disappear within a few days after the start of the menstrual period. However, some women have more severe symptoms that interfere with their daily lives. This severe condition is premenstrual dysphoric disorder (PMDD) and may require medical treatment.

Natural Remedies for PMS

In light of the discomfort caused by PMS, finding ways to treat it is important. Studies have shown that some natural remedies effectively alleviate the symptoms of PMS. After in-depth research, here are some natural approaches to use:

  1. Dietary Modifications: A balanced diet rich in whole foods can significantly manage PMS symptoms. Increasing complex carbohydrates like whole grains, fruits, and vegetables can help stabilize blood sugar levels and mood. Foods with omega-3 fatty acids may also help reduce inflammation and alleviate symptoms like bloating and breast tenderness.
  2. Herbal Supplements: Several herbal supplements have been traditionally used to alleviate PMS symptoms. Chasteberry (Vitex agnus-castus) is commonly recommended to help regulate hormone levels and reduce breast tenderness. Evening primrose oil and black cohosh are other herbs that have shown promise in managing various PMS symptoms.
  3. Magnesium: Magnesium is a mineral known for its muscle-relaxing properties and ability to reduce water retention. Some studies suggest magnesium supplementation can help alleviate symptoms like bloating and mood swings.
  4. Calcium: Adequate calcium intake has been linked to reduced mood-related symptoms of PMS. Sources of calcium, such as dairy products, leafy greens, and fortified plant-based milk, can be beneficial.

Other Lifestyle Strategies for PMS

In addition to the natural remedies mentioned earlier, there are several other lifestyle strategies that can help you manage PMS symptoms effectively:

  1. Regular Exercise: Engaging in regular physical activity can have a positive impact on mood and physical symptoms associated with PMS. Exercise stimulates the release of endorphins, which are natural mood enhancers. Activities like walking, jogging, yoga, and swimming can help reduce stress and discomfort.
  2. Stress Management: Chronic stress can exacerbate PMS symptoms. Practicing relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and promote emotional well-being.
  3. Sleep Hygiene: Prioritizing good sleep hygiene is essential for managing PMS symptoms. Aim for consistent sleep patterns, create a comfortable sleep environment, and avoid caffeine and electronic devices before bedtime.
  4. Limiting Caffeine and Sugar: Reducing caffeine intake and limiting refined sugars can help stabilize energy levels and mood swings. Both caffeine and sugar can increase irritability and exacerbate other PMS symptoms.
  5. Hydration: Drinking adequate water can help alleviate bloating and reduce water retention. Herbal teas like chamomile and peppermint can also have soothing effects.
  6. Mindfulness and Relaxation: Engaging in mindfulness practices and relaxation techniques can help manage the emotional symptoms of PMS. Mindfulness meditation, journaling, and spending time in nature are effective ways to promote emotional balance.


Many women experience PMS at least once in their lives. For those who have it worse, it can become quite debilitating if it is not managed properly. However, managing PMS symptoms through natural remedies and lifestyle strategies empowers women to take control of their well-being. 

While these approaches can be effective for many individuals, it’s important to note that PMS symptoms can vary widely. What works for one person may not work for another. So ensure you consult with your doctor and get personalised consultations for your health. 

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