Balance Your Cycle: 5 Natural Treatments to Relieve PMS Symptoms

If you’ve been dealing with PMS for years, you may have accepted it as just part of life. But PMS doesn’t have to take over your plans, and it doesn’t have to leave you feeling helpless. With a few small, consistent lifestyle changes, you can reduce PMS symptoms and feel more in control of your body.  

Let’s explore five lifestyle shifts that can make your cycle feel easier, naturally. 

1. Focus on balanced nutrition to support hormone health 

Diet plays a powerful role in easing PMS symptoms. Rather than focusing on restrictions, aim to add in nutrient-dense foods that stabilise blood sugar and support balanced hormones. 

Calcium, magnesium, and B6: Foods high in calcium, magnesium, and B6 can be game-changers for PMS. Calcium can help reduce cramps and mood swings by supporting muscle relaxation and a calm mood. Magnesium, found in leafy greens, nuts, and seeds, has been shown to reduce bloating and tension. Vitamin B6, in foods like chickpeas, potatoes, and bananas, helps regulate mood by supporting serotonin production. 

Protein for stable energy and hormone support: Start your day with enough protein (aim for around 25 grams) to help stabilise blood sugar and prevent energy dips. Breakfast is a key opportunity to fuel your body with protein, which keeps blood sugar levels steady, preventing mood swings and energy dips often linked to PMS. 

Boosting progesterone & GABA: Low levels of progesterone and GABA (a neurotransmitter that reduces anxiety) can make PMS feel worse. Foods rich in vitamin C, zinc, selenium and B vitamins support natural progesterone production and calm the nervous system, easing mood swings. 

2. Move your body, even when you don’t feel like it 

Physical activity is a great way to reduce PMS symptoms, including bloating, fatigue, and irritability. Exercise helps boost circulation, relieve cramps, and release endorphins that naturally lift your mood. 

Strength training for long-term hormone health: Building muscle through strength training not only supports your metabolism but also improves insulin sensitivity and blood sugar regulation—key factors in balanced hormones. Regular strength training can reduce PMS symptoms over time by supporting overall hormone stability and reducing stress on the body. 

Gentle movement for low-energy days: On days when energy is low, listen to your body and go for a gentler option. Opt for yoga, walking, or stretching, which still release feel-good hormones without putting extra strain on the body. 

3. Prioritise sleep for hormonal balance 

Poor sleep can magnify PMS symptoms by disrupting hormones and blood sugar regulation. Quality sleep is essential for balanced cortisol (a stress hormone) and stable mood. 

Start your day with sunlight exposure: Exposure to natural light as early as possible helps regulate your circadian rhythm, which governs sleep and wake cycles. This simple habit can improve sleep quality and energy levels, making PMS symptoms easier to manage. 

Blue light: Try to limit screen time close to bedtime, as blue light from screens can disrupt your circadian rhythm by inhibiting melatonin production. This hormone is key to a restful night’s sleep and essential for hormone balance. 

Creating a calming bedtime routine: Calming pre-sleep routines—like herbal tea, gentle stretching, or deep breathing—can help you wind down naturally. 

Quick tip: Set a bedtime window and stick to it. Consistency supports your body’s natural rhythm, helping you wake up feeling more rested. 

4. Manage stress with small, consistent practices 

Stress can worsen PMS by throwing off hormonal balance, so learning to manage it can make a big difference. 

Choose what calms you: Not everyone finds peace in meditation, and that’s okay! Whether it’s dancing, calling a friend, taking a bath, or pursuing a creative hobby, choose an activity that truly relaxes and uplifts you. These can help lower cortisol and ease PMS symptoms over time. Other calming practices like mindfulness, breathwork, and journaling can also help reduce cortisol and support hormone balance. 

5. Embrace a “cycle-supportive” mindset for PMS relief 

Instead of fighting against PMS symptoms, learning to work with your body’s natural rhythm can help you feel more at ease throughout your cycle. 

Tune into your body’s needs: Throughout the month, your body’s needs change. About a week before your period, you may crave rest and slower-paced activities. Adjusting your routine based on how you feel can support your body rather than add stress. 

Understanding histamine’s role in PMS 

An often-overlooked factor in PMS is histamine, an immune signalling molecule that can impact PMS by increasing estrogen and inflammation. High histamine levels may lead to symptoms like cramps, bloating, heavy periods and moodiness. 

Low-histamine diet and supplements: If histamine sensitivity is contributing to your PMS, a low-histamine diet and specific supplements like quercetin can help. Working on improving gut health can also contribute to improvements.  

For more information about histamine read my post Histamine Intolerance and its Effects on Hormones and Period Health.

If PMS has been taking over your life, you now have a roadmap for some natural ways to ease the symptoms and take back control. These five lifestyle changes offer a supportive, balanced approach to feeling better in your body. Start small, and watch how these shifts can improve your overall well-being. 

And if you’d like more insights into what might be driving your PMS, download my guide - Hormone Imbalances: Understanding and Interpreting Symptoms. This free resource can help you identify any underlying issues and explore the next steps in your wellness journey. 

If you’d like personalised support, book a free discovery call to see if my 1:1 Holistic Health Coaching Program is suitable for you. 

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