For The Ladies: How To Naturally Reduce PMS Symptoms

Nothing is worse than moodiness, cramps, bloating, stuffing your face with junk from cravings, and breakouts. Yes – I’m talking about our monthly Aunt Flo, and I’m sharing some tips and tricks that may naturally reduce PMS. 



Many of us constantly deal with the struggles that come with our own variation of shark week, and some of us have such bad symptoms that we can’t leave our house for days! I’ve noticed first hand that when I eat primarily a plant-based diet, my symptoms quickly  dwindled after a few months and my monthly experience was SO much better – I barely had any cramps. It’s essential that we have the proper nutrients in our system to maintain a healthy menstrual cycle, and with just a few tweaks you can be on your way to better blood days (I know that sounds super creepy but it’s almost Halloween – I’m trying to be festive, so). 

Our cycles for some almost dictate our life.  Because our hormone levels fluctuate according to our cycle, it can affect our mental and physical selves quite a great deal.  Since the symptoms that come with leak week simply aren’t fun,  we’ve assembled some natural ways to ease PMS just for you. Take a look!


Types Of Foods To Include To Naturally Reduce PMS

Calcium Rich Foods:

Studies have linked consuming foods rich in calcium to reduced PMS symptoms such as cravings, bloating and cramps (which in my opinion are the worst part of PMS). Having a diet that contains foods such as asparagus, almonds,  blackberries, apricots, artichokes, leafy greens, olives, sesame seeds, oranges, and walnuts, will give you a dose of calcium.

Flax Seeds:

A study done at the University of Toronto connected consuming flax seed to reduced breast pain (which is as we know one of the not so fun parts of Aunt Flo). Flax seeds contain a substance that help block excess estrogen from having a negative impact in your body.  

Healthy Fats and Mineral Rich Foods:

Foods that are rich in magnesium, calcium, potassium, vitamins B and C may all alleviate PMS symptoms and support healthy blood building. These food groups include bananas, avocados, tomatoes, citrus fruits and fennel. It’s also essential to make sure that you are including enough healthy fats into your diet to ensure that you can absorb fat soluble vitamins such as A, D and E (which help with maintaining healthy hormone levels).

Foods High In Iron:

Many women are deficient in iron which is critical for us to maintain a healthy menstrual cycle. It also helps maintain healthy blood circulation and energy levels in our body. Make sure to eat foods high in iron like spinach, dried fruit like apricots, beans, seafood and if you’re a meat eater, red meat.


Herbal Remedies To Reduce PMS:

  • Chasteberry has had some clinical studies link it to reducing symptoms such as headache, irritability, and feeling backed up. It is said to balance the hormones released by your pituitary gland.
  • Maca for both men and women is considered a fertility booster. It’s been used by Peruvians for centuries to alleviate menstrual problems. 
  • Dandelion root acts as a natural diuretic to help alleviate bloating. You can consume dandelion root tea, add the extract to your juices and smoothies, or saute the whole dandelion plant as a side dish *it’s delicious, I promise. 
  • Lemon Balm is known to have a calming effect and can help eliminate insomnia and anxiety that comes with hormone fluctuations. 



Additional Ways To Naturally Reduce PMS:

  • Yoga (especially hot yoga), will help calm and center your mind when you’re feeling extra frazzled. Because of it’s focus on movements to help tone and wring out your midsection, it can also alleviate bloating. The deep breathing and meditation aspect of yoga can also have a positive influence on your endocrine system. 
  • Reduce your intake of salt, caffeine, and alcohol around the time that you’re experiencing PMS as these foods can make your symptoms worse (bloating, anxiety, mood swings and more). 
  • Keep natural cleaning products in your home to prevent hormone disruption from chemicals that are found in generic cleaning brands. 

Please note: This information is for educational and entertainment purposes only. Do not diagnose yourself with any type of condition or try new herbs or supplements before consulting your doctor.


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