Let’s talk about premenstrual syndrome, better known as PMS. If you’ve ever felt bloated, emotional, exhausted, or just a little depressed in the days leading up to your period, you’re far from alone. Research suggests that up to 75% of women menstruate experience PMS symptoms every month. And as a nutrition consultant, I can attest to this. It is one of the most common topics that come up during my client sessions. But remember, just because something is common doesn’t mean it’s inevitable. Below are some natural ways to relieve PMS symptoms that I often recommend to clients.
What are the causes of premenstrual syndrome?
After ovulationthe body enters luteal phase of the menstrual cycle. During this time, progesterone rises and estrogen fluctuates. If pregnancy does not occur, both hormones drop sharply in the days before your period. It’s this hormonal change that gives most of us (menstruating women) a chance to make money. They typically trigger many of the symptoms associated with PMS, including bloating, fatigue, mood changes, headaches, breast tenderness, and food cravings. Although we cannot eliminate them completely, we can support the body through them.
Why do you feel so bloated
If your jeans suddenly feel tighter the week before your period, you’re not imagining it. Many women notice increased water retention in the week before their period. Hormonal fluctuations influence fluid balance and sodium sensitivitywhich is why that familiar pre-period bloating can appear almost overnight. Fortunately, a few simple eating habits can help alleviate some of this water retention.
Strategies to combat bloating
Most importantly, be more mindful of your sodium intake during the late luteal phase of your cycle. Ultra-processed foodsrestaurant meals and packaged snacks tend to contain high amounts of sodium which can contribute to water retention. Instead, focus on meals made from whole foods such as colorful vegetablesprotein, healthy fats and fiber-rich carbohydrates. Staying well hydrated and including potassium-rich foods (like avocado, bananas, leafy greens, and sweet potatoes) can also help maintain fluid balance.
Brain fog or clumsiness before your period
Aside from bloating, you may also feel mentally fuzzy – or slightly disordered – before your period starts. Although research on this subject is still evolving, hormonal fluctuations influence everything from fluid balance to sleep quality and neurotransmitters in the brain. All of this can contribute to that “off” feeling that many women recognize. If this tends to happen for you, it’s often a signal of a slight slowdown during this phase of your cycle. Prioritize sleep and (to the best of your ability) avoid overstimulation. Think late at night, excessive caffeineand HIIT sessions.
Natural Remedies for PMS Cramps
Let’s talk about cramps. Menstrual cramps are caused by uterine contractions triggered by compounds called prostaglandins. Essentially, higher levels of inflammatory prostaglandins can make cramps more intense. Several natural strategies can support your body during this time:
Omega-3 fatty acids
Omega-3 fats have anti-inflammatory properties known to reduce menstrual pain. Oily fish (I love salmon, sardines and mackerel for omega-3) are excellent sources. You can also get omega-3 fatty acids from plant foodssuch as walnuts, chia seeds and flax seeds.
Magnesium
Magnesium is involved in more than 300 processes in the body, including muscle relaxation and regulation of the nervous system. Many women find that adequate magnesium intake helps reduce cramps, headaches and trouble sleeping around their cycle. I recommend taking magnesium in the evening before bed!
Ginger
Like magnesium, some research suggests that ginger may act similarly to common painkillers by helping to reduce the prostaglandins that trigger uterine cramps. Try adding fresh ginger teasmoothies or stir-fries in the days before your period.
Sleep
Prioritize sleep in the week before your period can make a surprising difference in how you experience PMS. Hormonal changes during the luteal phase can affect energy levels and mood, so giving your body a little extra rest can help promote recovery, reduce irritability, and improve overall resilience during this phase of your cycle.
Gentle warmth and movement
Finally, don’t underestimate a heating pad, a warm bath, or light movement (walking, yoga, etc.). These relax the muscles of the lower abdomen and improve circulation.
Mood swings and premenstrual syndrome
Inevitably, the emotional The PMS aspect is often the most frustrating. Hormonal changes can influence neurotransmitters like serotoninwhich is why mood changes, irritability, or increased emotional sensitivity are common in the late luteal phase. Some habits that can help stabilize mood during this time:
- Choose balanced meals. Meals that include proteinfiber and healthy fats help stabilize blood sugar (and support brain health!), encouraging stable energy and mood throughout the day.
- Be careful of caffeine. If you are prone to anxiety, irritability or breast tenderness before your period, consider slightly reducing caffeine during this phase of your cycle.
- Think of herbs like vitex. Vitex (chaste tree) was studied for its potential role in supporting hormonal balance and reducing PMS symptoms in some women. As with any supplement, it is best used under the guidance of a healthcare professional.
If emotional symptoms are severe, persistent, or interfere with daily life, it is worth speaking with a healthcare professional about the possibility of PMDD (premenstrual dysphoric disorder).
A gentle reminder during your cycle
One of the most helpful changes I encourage my clients to make is simply recognizing that the body is not supposed to feel the same way every day of the month. Energy, mood and recovery naturally fluctuate throughout time. menstrual cycle. Instead of fighting these rhythms, supporting them can make the whole cycle more manageable. Nourishing foods, adequate rest, and small lifestyle adjustments often go much further than trying to “get over” symptoms.
This article was last updated on May 10, 2026 to include new information.
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