PMS, or premenstrual syndrome, can feel like a rollercoaster of discomfort and unpredictability. Between the bloating, mood swings, and relentless cramps, it’s no wonder so many of us search for effective ways to ease PMS symptoms. If you’ve ever felt like your body is at war with itself, you’re not alone. Millions of people who menstruate navigate these physical and emotional challenges every month. The good news? Nature has some remarkable remedies to offer, and a few lifestyle tweaks can make a world of difference.
Let’s learn how to alleviate PMS symptoms and help you reclaim your comfort and balance. But first, let's dive into PMS and what causes it.
What is PMS, and When Do PMS Symptoms Peak?
PMS refers to a range of physical and emotional symptoms that many people experience in the days leading up to their menstrual period. These symptoms stem from hormonal fluctuations, particularly the rise and fall of estrogen and progesterone. As these hormone levels shift, they can trigger everything from mood changes and food cravings to menstrual cramps and fatigue.
For many, PMS symptoms peak one to two days before their period starts, though some may notice them a week prior. The severity varies from person to person, and even from cycle to cycle. Tracking your symptoms with a menstrual app or journal can provide insights into patterns, helping you predict and prepare for these challenging days.
PMS Symptoms and Why They Happen
PMS doesn’t look the same for everyone. For some, it’s mild discomfort; for others, it’s a full-blown interruption of daily life. These symptoms occur because of the changes in your hormones each month. Estrogen, often dubbed the "feel-good hormone," begins to dip after ovulation, while progesterone rises to prepare the body for a potential pregnancy [1]. This hormonal imbalance can lead to a cascade of symptoms, making the days before your period particularly challenging. Symptoms generally fall into two categories: physical and emotional.
Physical Symptoms
Bloating, breast tenderness, fatigue, headaches, and muscle or joint pain are some of the common physical symptoms people face during PMS. These symptoms often stem from hormonal shifts that lead to fluid retention, increased sensitivity, and inflammation [2]. For example, bloating can make you uncomfortable in your own skin. Meanwhile, fatigue may leave you drained, turning everyday tasks into Herculean efforts.
Emotional Symptoms
Mood swings, irritability, anxiety, and even feelings of sadness or anger can feel overwhelming when PMS takes hold. These emotional symptoms are often tied to fluctuating serotonin levels [2], which directly impact your mood and mental health. One moment, you might find yourself laughing at a joke, and the next, tearing up over something seemingly insignificant. It’s not just “in your head” — these mood changes are real and can disrupt your day-to-day life in profound ways.
Tracking your symptoms using a menstrual app or journal can be a game-changer for managing PMS. By noting physical and emotional changes throughout your cycle, you can identify patterns, predict when symptoms might peak, and plan ahead with strategies for relief.
6 Lifestyle Changes for PMS Relief
#1 Balanced Diet to Manage Hormonal Fluctuations
The foods you eat on your period is significant when it comes to premenstrual symptom management. A diet rich in whole foods, leafy greens, and healthy fats can stabilize hormone levels and ease PMS symptoms [3]. Focus on foods high in magnesium (like spinach, almonds, and dark chocolate), calcium (yogurt or fortified plant milk), and vitamin B6 (bananas, salmon, and chicken).
Omega-3 fatty acids, found in foods like salmon, flaxseeds, and walnuts, are another essential component. They have anti-inflammatory properties that can help reduce cramps and other physical discomforts [4].
For additional support, try a PMS supplement clinically proven to reduce period pain. In our clinical study, 94% of users experienced relief from cramps from our supplement formulated with magnesium, vitamin B6, vitamin D, and zinc.
#2 Regular Exercise for Mood and Energy Boosts
When you’re battling menstrual cramps and low energy, exercise might feel like the last thing you want to do—but even light activity can work wonders. Walking, yoga, or swimming releases endorphins, nature’s feel-good chemicals, which can improve mood symptoms and lessen period cramps [5].
High-intensity exercises can also benefit some individuals, helping to reduce water retention and alleviate bloating. The key is to listen to your body. On low-energy days, a gentle yoga flow or stretching routine might be all you need.
#3 Stress Management and Better Sleep
Stress doesn’t just mess with your mind—it wreaks havoc on your body, too, amplifying PMS symptoms like mood swings, irritability, and fatigue. That’s why stress management is key.
Try relaxation techniques like yoga, meditation, or deep breathing exercises to lower stress levels. These activities promote the release of serotonin, which can counteract the emotional rollercoaster of PMS [7].
And don’t underestimate the power of quality sleep. Restful nights allow your body to repair and balance hormone levels, reducing the severity of PMS symptoms. Lack of sleep can increase cortisol levels (the stress hormone), which can exacerbate mood swings and fatigue [8]. For an extra dose of relaxation, a heating patch can soothe cramps while lulling you into a peaceful slumber.
#4 Stay Warm
Warmth is a time-honored remedy for alleviating physical symptoms like menstrual cramps and muscle tension. Heat works by increasing blood flow to the affected area, relaxing muscles, and reducing pain signals [9].
Whether it’s a warm bath, a hot water bottle, or Rael’s Menstrual Heating Patch, heat helps relax muscles and improve blood flow, providing relief right where you need it. Wrap yourself in cozy clothes, sip on herbal tea, and let the warmth work its magic.
Pro tip: Try combining heat therapy with light stretching or yoga. This combination can work synergistically to ease tension and improve overall comfort during your cycle.
#5 Herbal Teas and Natural Remedies
What are the best drinks that help with period cramps? Herbal remedies have been used for centuries to tackle everything from cramps to mood changes. Ginger tea, for instance, has anti-inflammatory properties that can reduce pain, while chamomile offers calming effects that combat stress and mood swings. Raspberry leaf tea is another favorite for its uterine-supporting benefits.
#6 Avoid PMS Triggers
Certain foods and drinks can exacerbate PMS symptoms. Caffeine and alcohol, for example, can heighten mood swings and irritability by interfering with your sleep while salty foods contribute to bloating [10].
Instead, opt for alternatives like herbal teas, decaf coffee, or snacks rich in fiber and protein to curb food cravings without aggravating symptoms. Sugar is another culprit to watch out for. While it might offer a temporary mood boost, the subsequent crash can leave you feeling worse.
By identifying and avoiding your personal triggers, you can minimize discomfort and maintain better control over your symptoms.
The Role of Supplements in PMS Management
When it comes to easing severe PMS symptoms like period pain and bloating, a targeted supplement for menstrual cramps is a game-changer. Rael’s PMS Cramp & Bloat Supplement is designed with natural ingredients to tackle these specific discomforts, providing relief when you need it most. Its unique formula works to reduce inflammation and support healthy digestion, addressing the root causes of bloating. Plus, it’s an easy addition to your routine, offering consistent, reliable relief to help you feel more like yourself during your cycle.
If mood swings and hormonal imbalances are your primary concern, Rael’s Hormone Balance Supplement has your back. It helps stabilize hormone levels throughout your cycle, reducing emotional symptoms and making transitions between phases much smoother. With key nutrients that support mental health and overall hormonal balance, it can also help improve energy levels and combat feelings of fatigue. This supplement empowers you to take charge of your cycle naturally, promoting a more balanced and harmonious experience.
When to Seek Professional Help
If PMS symptoms go beyond the usual discomfort and venture into severe territory, impacting daily life, it's time to consult a healthcare provider. This could be a sign of premenstrual dysphoric disorder (PMDD), a more intense form of PMS that requires medical attention.
Treatment options, including hormonal birth control or selective serotonin reuptake inhibitors (SSRIs), may be recommended by a healthcare provider. Lifestyle changes and products like Rael's supplements can complement professional treatments for a well-rounded approach to managing PMS.
Embrace Relief with Rael
Taming PMS symptoms doesn’t have to be a losing battle. With the right combination of lifestyle changes, natural remedies, and targeted products, you can take control of your cycle. Rael’s period products offer holistic solutions designed to ease discomfort and support overall health, from PMS supplements to menstrual heating patches. Additionally, Rael’s menstrual tampons, pads, and period underwear provide a safe, gentle alternative to conventional period products, reducing exposure to harsh chemicals and irritants. Using high-quality, sustainable options can make your period care routine healthier and more comfortable, giving you peace of mind during that time of the month.
By nourishing your body, managing stress, and prioritizing your well-being, you’re not just surviving your cycle—you’re thriving. Embrace these tips, explore what works best for you, and take comfort in knowing that relief is within reach.
Sources:
- WebMD. “The Other Time of the Month.” https://www.webmd.com/women/features/other-time-of-month. Accessed 30 Jan. 2025.
- Mayo Clinic. “Premenstrual syndrome (PMS).” https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed 30 Jan. 2025.
- Cleveland Clinic. “11 Diet Changes That Help You Fight PMS.” 31 Dec. 2020, https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms. Accessed 30 Jan. 2025.
- Oboza, Paulina et al. “Relationships between Premenstrual Syndrome (PMS) and Diet Composition, Dietary Patterns and Eating Behaviors.” Nutrients vol. 16,12 1911. 17 Jun. 2024, doi:10.3390/nu16121911. Accessed 30 Jan. 2025.
- Sanchez, Barbara N., William J. Kraemer, and Carl M. Maresh. "Premenstrual Syndrome and Exercise: A Narrative Review" Women 3, no. 2: 348-364. https://doi.org/10.3390/women3020026. Accessed 30 Jan. 2025.
- R, Padmavathi et al. “Role of yoga in stress management and implications in major depression disorder.” Journal of Ayurveda and integrative medicine vol. 14,5 (2023): 100767. doi:10.1016/j.jaim.2023.100767. Accessed 30 Jan. 2025.
- Priority Physicians. “How Cortisol Imbalances Impact Mood (Plus What to Do About It)” Priority Physicians PC, 25 Apr. 2023, https://priorityphysicianspc.com/can-hormone-imbalance-affect-mood-depression-anxiety/. Accessed 30 Jan. 2025.
- Women's Health Institute. “How to Feel Your Best During Your Period.” WHI San Antonio, 4 Apr 2023, https://www.whisanantonio.com/how-to-feel-your-best-during-your-period/. Accessed 30 Jan. 2025.