Natural PMS Relief: How to Manage PMS Symptoms Naturally?

What is PMS (Premenstrual Syndrome)?

Premenstrual Syndrome, or PMS, is one of the most common forms of hormonal imbalance, affecting over half of all women. But as recently as the 1980's PMS was hardly recognized by the medical profession.

Each month like clockwork, most of women come down with a strange collection of symptoms. Crying spells, mood swings, bloating, headache, fatigue, cramps, and the list goes on. One minute you like to take a bite of chocolate, pizza the next. They snap at their family or bite their friends' head off at the slightest provocation, and then break down to tears because they feel bloated and simply hate the way they look.

Most people, especially the male population, are quick to dismiss it as "that time of the month." Women's mood swings had become stereotyped as PMS, an excuse use to justify giving in on their food cravings and acting like a shrew.

However, doctors nowadays recognize PMS as a real medical condition with physical and psychological symptoms. PMS or premenstrual syndrome is a set of hormonal changes that generate a variety of both physical and emotional symptoms in women. It usually occurs between 7 to 14 days before actual "period" and then disappears once the menstruation begins. Women may experience PMS during her childbearing years or sometimes even after menopause.

Causes and Risk Factors of Premenstrual Syndrome (PMS)

Hormonal Fluctuations

The main cause of premenstrual syndrome (PMS) is believed to be hormonal changes that occur during the menstrual cycle. In the second half of the cycle, levels of estrogen and progesterone rise and fall sharply. These fluctuations can affect brain chemicals, especially serotonin, which influence mood, appetite, and sleep. An imbalance in these hormones and neurotransmitters can lead to many common PMS symptoms such as irritability, fatigue, and sadness.

Serotonin Levels

Low levels of serotonin may contribute to PMS symptoms like depression, food cravings, and sleep problems. Since serotonin is closely linked to mood regulation, any drop during the menstrual cycle may trigger emotional and behavioral symptoms. This connection between hormones and neurotransmitters is one reason why PMS is often associated with mood swings.

Nutrient Deficiencies

Deficiencies in certain nutrients, such as calcium, magnesium, and vitamin B6, may increase the risk of PMS symptoms. These nutrients are involved in nerve and muscle function and the production of neurotransmitters. A lack of proper nutrition can make symptoms more intense or frequent.

Stress and Mental Health

High stress levels can worsen PMS symptoms and increase sensitivity to hormonal shifts. Women with a history of anxiety or depression may be more likely to experience stronger PMS symptoms. Stress can also interfere with sleep and appetite, compounding the discomfort that already comes with PMS.

Genetic and Lifestyle Factors

Genetics may play a role in how severely a woman experiences PMS. A family history of PMS can increase the chances of developing the condition. Lifestyle choices such as lack of exercise, poor diet, smoking, and high caffeine or alcohol intake may also elevate the risk and severity of symptoms.

Underlying Health Conditions

Certain medical conditions can mimic or worsen PMS symptoms. Thyroid disorders, chronic fatigue syndrome, and irritable bowel syndrome (IBS) can overlap with PMS, making it harder to manage symptoms. It's important to rule out other conditions if symptoms are unusually severe or persistent.

Understanding these causes and risk factors helps identify triggers and make informed choices about symptom management. Addressing lifestyle and dietary issues can play a key role in reducing PMS symptoms and improving overall well-being.

Symptoms of PMS

Bloating, cramps, fatigue, breast tenderness, and irritability, does this sound familiar? Well you are not alone for studies shows that about 95% of women experience some of over 150 PMS symptoms. The degree of severity varies, some women felt only minor discomfort while for others the PMS symptoms are unbearable enough to interfere with their lives. The PMS symptoms may differ from one person to another and may change from cycle to cycle.

Normally, the psychological PMS symptoms include mood changes like crying spells, depression, anxiety, stress, anger, insomnia, sadness or irritability. Psychological PMS symptoms may also include some changes in mental functioning such as difficulty in concentrating or remembering as well as changes in sex drive.

On the other hand, a wide range of physical symptoms are associated with PMS. Some of the most commonly observed physical PMS symptoms would include fatigue, insomnia, headache, acne, cramps, breast tenderness, bloating, joint pain (arthritis) or muscle pain. Occasionally, some women experience sensitive digestion like upset stomach, diarrhea, or constipation. Women with PMS symptoms also tend to give in to their food cravings especially for carbohydrates, chocolate or other sweets.

How to Diagnose Premenstrual Syndrome?

Although real test to diagnose premenstrual syndrome has not yet been created, doctors may conduct tests to rule out other conditions that cause similar symptoms. When the symptoms assent with the monthly cycle and the woman's tests are negative for other conditions, then premenstrual syndrome is generally determined to be the cause of her symptoms.

There are several conditions to rule out when considering premenstrual syndrome. That includes anemia, diabetes, hypothyroidism, perimenopause, endometriosis, dysmenorrhea and autoimmune disorders.

On the other hand, some of the psychological conditions that should be ruled out include eating disorders, alcohol abuse, personality disorders and chronic fatigue syndrome. Oral contraceptive side effects should also be ruled out when considering premenstrual syndrome. To further confirm doctor's diagnosis, keeping a monthly diary of symptoms would also be helpful.

PMS Relief

Each woman tends to follow a pattern of symptom development and relief that is consistent from cycle to cycle. For some women there is a tendency for their PMS to worsen over time, sometimes reaching the point that they are symptom-free only a few days a month. Fortunately most women can alleviate PMS with the proper steps.

Treatment Options for Premenstrual Syndrome (PMS)

Conventional Treatments

Conventional treatment options for PMS often focus on relieving specific symptoms. Over-the-counter pain relievers like ibuprofen or naproxen are commonly used to reduce cramps, headaches, and breast tenderness. These medications target inflammation and help ease physical discomfort.

• Hormonal contraceptives, such as birth control pills, are sometimes prescribed to stabilize hormone levels. By preventing ovulation, they can reduce the intensity of hormonal fluctuations that contribute to PMS. However, not all women respond positively to hormonal treatments, and some may experience side effects like weight gain or mood changes.
• In more severe cases, doctors may recommend antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs). These medications help increase serotonin levels in the brain, which can improve mood and reduce emotional symptoms. SSRIs may be taken daily or only during the second half of the menstrual cycle, depending on symptom severity.
• Diuretics may also be prescribed to reduce bloating and water retention. These medications help the body eliminate excess fluid, which can alleviate breast swelling and abdominal discomfort.

Lifestyle Modifications

Certain lifestyle changes are recommended alongside medical treatments. Regular physical activity can help reduce PMS symptoms by improving mood, boosting energy, and supporting hormone balance. Exercise also promotes better sleep and reduces stress.

• A healthy, balanced diet that includes whole grains, fruits, vegetables, and lean proteins may ease PMS symptoms. Limiting caffeine, alcohol, and salty foods can help reduce bloating and irritability. Drinking plenty of water can also prevent water retention and help with digestion.
• Getting adequate sleep and managing stress through relaxation techniques like yoga, meditation, or deep breathing exercises can also reduce the impact of PMS on daily life.

Natural Product Alternatives

Many women turn to natural products to manage PMS symptoms safely and without synthetic hormones or harsh medications. These natural alternatives are often available in the form of capsules, teas, or drops and are typically formulated with plant-based ingredients.

• Natural remedies aim to support hormonal balance, improve mood, and ease physical discomfort. They are often preferred by those seeking gentle, long-term solutions without dependency or side effects. Natural products can be used alone or alongside conventional methods, depending on personal preferences and symptom severity.
• For those who experience moderate to mild PMS symptoms, natural products may offer a safe and effective way to manage discomfort while supporting overall well-being.

Natural Products for PMS Relief

Herbal Supplements

Herbal supplements are among the most common natural options used to relieve PMS symptoms. These products are usually made from plant extracts traditionally known for their effects on hormonal balance, mood, and physical discomfort. They may help reduce bloating, cramps, mood swings, and irritability. Herbal supplements are available in the form of capsules, tablets, tinctures, or teas and are often used daily or during the luteal phase of the menstrual cycle.

Homeopathic Remedies

Some women use homeopathic formulas to manage PMS symptoms naturally. These products contain highly diluted substances selected based on individual symptoms. While evidence is limited, some users report improvement in mood, cramps, and emotional stability. Homeopathic remedies are typically gentle and have a low risk of side effects, making them a popular choice for those seeking non-invasive options.

Dietary Supplements

In addition to herbal and homeopathic products, natural dietary supplements can also support PMS symptom relief. These may include vitamins and minerals known to support hormone function and nervous system health. They are often used to reduce fatigue, irritability, and food cravings. Although not a replacement for a balanced diet, these supplements can help correct deficiencies that may worsen PMS symptoms.

Combination Formulas

Many natural PMS relief products combine herbs, vitamins, and other natural compounds to target multiple symptoms at once. These combination formulas are designed to offer complete support for emotional and physical well-being during the premenstrual phase. The convenience of taking one product to manage several symptoms is a key reason for their popularity.

How Natural Products Help Relieve PMS Symptoms

• Hormonal Support: Natural products often help by supporting the body's hormonal balance. PMS symptoms are closely linked to fluctuations in estrogen and progesterone levels during the menstrual cycle. Certain plant-based ingredients in natural products help regulate these hormones. By promoting balance, they can ease mood swings, reduce breast tenderness, and lower the intensity of cramps.
• Mood Regulation: Some natural compounds in these products influence neurotransmitters like serotonin and dopamine, which are responsible for mood and emotional stability. When serotonin levels drop before menstruation, women may feel irritable, anxious, or sad. Natural remedies may help increase or stabilize these levels, resulting in improved mood, reduced anxiety, and better sleep.
• Anti-Inflammatory Effects: Natural PMS products often include ingredients with anti-inflammatory properties. These help reduce pain and swelling caused by hormone-induced inflammation. By lowering inflammation, these products may relieve symptoms such as headaches, joint pain, and abdominal cramps, offering a more comfortable premenstrual experience.
• Muscle Relaxation and Fluid Balance: Some natural compounds promote relaxation of smooth muscles, helping to ease uterine contractions and reduce menstrual cramps. Others support kidney function and help eliminate excess fluids, which can relieve bloating and breast swelling. These effects contribute to feeling lighter and less uncomfortable during the premenstrual phase.
• Nutritional Support: Many natural products also supply vitamins and minerals that the body needs to function optimally. Nutrient support helps reduce fatigue, stabilize appetite, and support the nervous system. By filling potential nutritional gaps, natural products contribute to a more balanced and manageable menstrual cycle.

Natural PMS relief products work with the body's natural processes to reduce discomfort and improve quality of life without the need for synthetic hormones or medications.

Common Ingredients in Natural PMS Relief Products

Natural products for PMS often contain a blend of herbs, vitamins, and minerals that target both physical and emotional symptoms. These ingredients are selected based on their long history of use and supportive research in hormone regulation, mood stabilization, and pain relief.

Common Herbal Ingredients

1. Chasteberry (Vitex agnus-castus) - Helps regulate hormone levels, especially progesterone. Often used to reduce breast tenderness and mood swings.
2. Dong Quai - Traditionally used in Chinese medicine to support menstrual health and relieve cramps.
3. Black Cohosh - Known for its hormone-balancing properties and potential to reduce irritability and hot flashes.
4. Ginger - Offers natural pain relief and helps reduce nausea and menstrual cramps.
5. Evening Primrose Oil - Rich in fatty acids that support hormonal balance and reduce breast pain.

Common Vitamins and Minerals

1. Vitamin B6 - Supports mood regulation by boosting serotonin levels. Helps reduce irritability and fatigue.
2. Magnesium - Eases bloating, improves mood, and reduces fluid retention. Also helps relieve headaches and cramps.
3. Calcium - Helps reduce mood swings, food cravings, and fatigue. Often recommended for general PMS relief.
4. Vitamin E - May reduce breast tenderness and menstrual pain.
5. Zinc - Supports hormonal balance and immune function, and may help relieve cramps.

Other Natural Components

1. L-Theanine - An amino acid found in green tea that promotes relaxation and reduces stress without drowsiness.
2. 5-HTP (5-Hydroxytryptophan) - A natural compound that boosts serotonin and supports emotional well-being.
3. Melatonin - May improve sleep quality, which is often disrupted during PMS.

These ingredients are often combined in natural PMS relief formulas to offer comprehensive support for both body and mind during the premenstrual phase.

How to Prevent PMS?

PMS is still considered as a largely mysterious phenomenon by the medical community and had been a subject for research and some ongoing studies. Since there has been no single cause of PMS identified or accepted by the medical community, it is likely that PMS is due to a variety of factors, as well as because of genetics, environment and lifestyle factors like nutrition and stress.

Unfortunately, you cannot completely prevent PMS. However, there are many lifestyle changes you can do to avoid severe symptoms of PMS:

• Get regular exercise. It helps reduce pain and provide a feeling of well-being.
• Eat a variety of healthy foods, especially foods rich in calcium. Include whole grains, protein, low-fat dairy, fruits, and vegetables.
• Limit caffeine, alcohol, chocolate, and salt.
• Reduce stress by managing your time well, getting enough rest, and learning relaxation techniques.
• Quit smoking, if you smoke.