Fight PMS With These Natural Remedies

Cramps, tender breasts, bloating and irritability. For the average male, these symptoms may raise eyebrows. However, for the average female, these are simply the familiar effects of PMS.

PMS (premenstrual syndrome) refers to a wide range of symptoms that often occur a week before or during a woman’s menstrual cycle. Symptoms include headaches, loss of sex drive, weight gain, acne, and food cravings. Moreover, factors such as genetics, diet, hormonal balances and stress can influence the severity of these symptoms. 

Unfortunately for a lot of women, the severity of PMS symptoms can interfere with their daily lives. Luckily, there exist natural ways in which one can better control their symptoms.

Natural remedies for PMS

Eat iron-rich foods

An important aspect of your diet during your period is for you to ensure that you replace your monthly loss of iron.

Lack of iron in the body can cause fatigue, headaches, dizziness as well as increase the risk for anemia.

Aside from lean meats like salmon and turkey, one can also get their iron from spinach, broccoli, lentils, and Swiss chard.

Enjoy a plant-based diet

According to a study published in the journal Obstetrics and Gynecology, consuming a plant-based diet can help alleviate symptoms of PMS.

healthy eating | Longevity LIVE

This is likely due to the high content of magnesium, vitamin K and B vitamins – all of which can ward off fatigue and period cramps.

Moreover, plant foods such as kale and broccoli are rich in calcium, which studies have revealed can help to alleviate PMS symptoms (1).


Breaking a sweat might be the last thing you want to do, but it could help to ease those nagging PMS symptoms.

Exercise has been revealed to not only improve PMS symptoms such as ash fatigue and depression but to also reduce instances of PMS symptoms (2,3).

If you really want to exercise but you can’t seem to get up from the couch, try these easy couch exercises.

Get some vitamin D

Getting some sun could be the best thing to do when you’re in the throes of PMS.

sunshine | Longevity LIVE

According to a 2014 study, higher levels of vitamin D were associated with less breast tenderness and a lower risk of depression.

Limit alcohol intake

Yes, a daily glass of wine has countless health benefits but you may want to skip it when you’re on your period.

Alcohol is a diuretic, which means it dehydrates the body and this can increase the severity of cramps. Moreover, alcohol can also enhance your mood and while this may work on a night out, it will only serve to further sour your irritable mood. 

It is also advisable to cut back on your caffeine consumption as it can also enhance irritability and depression.

Practice stress-relief

While a common aspect of everyday life, stress can aggravate PMS symptoms.

A great stress-relief tool that will only serve to alleviate PMS symptoms is yoga. In fact, a Taiwanese study published in the International Journal of Environmental Research and Public Health revealed that yoga can help to ease bloating, tender breasts and painful cramps.

yoga [longevity live]

Massage and meditation work just as well as helping to increase the production of the feel-good hormone serotonin.

Reduce salt intake

If you’ve ever dealt with cravings during PMS, you’re most likely craving something salty.

That being said, you’ll have to ignore these cravings as they’ll do nothing but exacerbate other PMS symptoms. For those dealing with bloating and breast tenderness, sodium intake will cause fluid retention, which will then add to the swelling and bloat.

If you’re really craving a snack that will appeal to your cravings without compromising your health, try snacking on these delicious nuts.


If you find that your PMS symptoms continue to affect your daily life, then it would be advisable to consult your doctor as the symptoms may, in fact, be a sign of other more pressing health issues.

1 Comment

  1. 25 February 2019 at 11:50 pm

    Excellent articles