Holistic Ways to PMS Relief: Natural Remedies For PMS That Work 

The majority of women today experience Premenstrual Syndrome, commonly known as PMS, in some form or another.
In fact, PMS affects 90% of women to some degree – it’s a big issue!

What Is PMS?

Premenstrual Syndrome (PMS) is a common condition that affects many women. It can bring about physical and emotional discomfort, making those days before your period challenging. While PMS symptoms vary from person to person, there are holistic approaches to PMS relief that have proven effective. In this article, we will explore natural remedies that work wonders in alleviating PMS symptoms, helping you regain control and find comfort during this time. 

Natural Remedies for PMS Symptoms

PMS relief can often be achieved through holistic approaches that focus on overall well-being. Here are some effective natural remedies to ease your PMS symptoms: 

Balanced Nutrition

A healthy diet plays a crucial role in managing PMS symptoms. Incorporate foods rich in vitamins, minerals, and antioxidants into your meals. Focus on leafy greens, fruits, whole grains, and lean proteins. These provide essential nutrients that can help regulate hormonal fluctuations responsible for PMS symptoms. 

Regular Exercise

Engaging in regular physical activity can significantly reduce PMS discomfort. Exercise releases endorphins, which are natural mood lifters. It also improves blood circulation and reduces bloating. Aim for at least 30 minutes of moderate exercise most days of the week. 

Herbal Remedies

Several herbal remedies have been known to alleviate PMS symptoms. Chasteberry, evening primrose oil, and ginger are among the most popular options. Consult a healthcare provider before trying any herbal supplements, as they may interact with medications or have contraindications. 

Stress Management

Stress exacerbates PMS symptoms, so effective stress management is key. Practice relaxation techniques such as yoga, meditation, or deep breathing exercises. Prioritizing self-care and finding healthy ways to cope with stress can make a significant difference. 

Adequate Sleep

Quality sleep is essential for overall well-being and PMS symptom management. Aim for 7-9 hours of restful sleep each night. Create a calming bedtime routine and avoid caffeine and screens before bedtime to ensure a good night’s sleep. 


Proper hydration is often underestimated but can have a substantial impact on PMS symptoms. Drinking enough water helps reduce bloating and supports overall bodily functions. Aim for at least 8-10 glasses of water a day. 

Essential Oils

Certain essential oils, such as lavender and chamomile, have soothing properties that can help ease PMS-related anxiety and irritability. Use them in aromatherapy diffusers or diluted with a carrier oil for a calming massage. 


Acupuncture is an ancient practice that involves inserting thin needles into specific points on the body. Many women find it effective in reducing PMS symptoms, including pain and mood swings. 


Consider taking supplements like calcium, magnesium, and vitamin B6. These nutrients have been shown to alleviate PMS symptoms. Consult with a healthcare provider to determine the right dosage for you. 

Mindfulness and Meditation

Practicing mindfulness and meditation can help you better connect with your body and manage PMS symptoms. These techniques promote self-awareness and emotional balance. 

Holistic Therapies

Explore holistic therapies such as chiropractic care, reflexology, or traditional Chinese medicine. These alternative approaches can offer relief from PMS symptoms for some individuals. 

Supportive Community

Connecting with others who experience PMS can be comforting. Joining support groups or online communities can provide a sense of belonging and valuable insights into managing your symptoms. 

Hormone Balancing

Some PMS symptoms are attributed to hormonal imbalances. Working with a healthcare provider to explore hormone-balancing treatments or therapies may be beneficial. 

Dietary Changes

Experiment with dietary changes, such as reducing caffeine and sugar intake. These substances can exacerbate PMS symptoms for some individuals. 

Holistic Practitioners

Consider consulting holistic practitioners like naturopathic doctors or herbalists. They can provide personalized recommendations based on your specific PMS symptoms and overall health. 

Cognitive Behavioral Therapy (CBT)

CBT is a talk therapy that can help you manage the emotional aspects of PMS, such as anxiety and mood swings. A trained therapist can guide you through effective coping strategies. 

Hormone Therapy

In some cases, hormone therapy may be prescribed by a healthcare provider to regulate hormonal fluctuations responsible for PMS symptoms. It’s essential to discuss the potential benefits and risks with your doctor. 


Homeopathic remedies are another option for PMS relief. Consult with a certified homeopath to find a remedy tailored to your symptoms. 

Relaxation Techniques

Incorporate relaxation techniques like progressive muscle relaxation or guided imagery into your daily routine to reduce stress and anxiety associated with PMS. 

Ayurvedic Medicine

Ayurveda, an ancient Indian healing system, offers holistic approaches to PMS relief. Consult with an Ayurvedic practitioner for personalized recommendations. 


Biofeedback is a technique that helps you gain control over physiological functions. It can be useful in managing pain and stress associated with PMS. 

Traditional Remedies

Explore traditional remedies from different cultures that have been used for centuries to alleviate PMS symptoms. Examples include Chinese herbal medicine and Ayurvedic remedies. 

Holistic Lifestyle

Adopting a holistic lifestyle that focuses on overall well-being can help prevent PMS symptoms from becoming severe. This includes maintaining a healthy diet, staying active, and managing stress year-round. 

Self-Care Rituals

Create self-care rituals that nurture your body and mind. These rituals can help you stay connected to your well-being and reduce the impact of PMS on your life. 

Consult a Healthcare Provider

If your PMS symptoms are severe or significantly interfere with your daily life, it’s crucial to consult a healthcare provider. They can help rule out underlying conditions and offer medical treatments or interventions as needed. 


While holistic approaches can significantly reduce PMS symptoms, they may not completely cure the condition. However, they can greatly improve your quality of life during your menstrual cycle. 

Herbal remedies can have side effects or interactions with medications. It’s essential to consult a healthcare provider before using them, especially if you’re taking other medications. 

The timeline for experiencing relief from holistic treatments varies from person to person. Some may notice improvements within a few weeks, while others may take longer. Consistency is key.

Acupuncture is generally considered safe when performed by a qualified practitioner. However, it may not be suitable for everyone. Consult with a healthcare provider before trying acupuncture. 

Yes, menopause can bring changes to PMS symptoms. Some women experience relief from PMS symptoms after menopause, while others may still face hormonal fluctuations.

While there are no strict dietary restrictions, it’s advisable to reduce caffeine and sugar intake, as they can exacerbate PMS symptoms for some individuals. 


Finding relief from PMS symptoms is possible through holistic approaches that prioritize your overall well-being. By incorporating natural remedies, adopting a holistic lifestyle, and seeking professional guidance when needed, you can regain control and minimize the discomfort associated with PMS. Remember that everyone’s experience with PMS is unique, so it may take some experimentation to find the most effective holistic approach for you. 

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