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12 Natural Ways to combat PMS

  1. Keep Track:

Writing a symptoms diary can help. Recognize what’s going on throughout the month by noting how you feel from day to day. You can then schedule things to coincide with specific times. For example, if you tend to feel great for a few days during your cycle, that’s the time to take your driving test, or go to a job interview etc. It’s also good to see if certain things, foods, or people irritate you more, or what calms you down and when.

2. Tackle the symptoms:

Many PMS symptoms can be easily controlled using natural remedies. For acne try taking a 15mg zinc tablet each day. Feverfew is a great to treat migraines. Women suffering from bloating can benefit from burdock root capsules. Sage is a great pain reliever taken as a tea and if you get nausea from pain take peppermint tea or ginger root.

3. Take vitamins and minerals:

Studies show that a lack of various nutrients can increase PMS symptoms. These include magnesium, calcium, vitamin D, B vitamins, iron and zinc. In one study, it was revealed that 50-80% of women with PMS were deficient in magnesium. Magnesium helps things to relax so it’s always good to ensure you’re not too low to avoid those cramps. Taking a magnesium bath can also help calm things down.

4. Lose excess weight:

Several scientists have discovered that the more overweight you are, the more likely you are to suffer from PMS. This could also be associated with weight and hormones.

5. Time to Relax:

Stress is also implicated in PMS. You are more likely to have worse PMS when you are stressed than when you are relaxed. Practice ways of relaxing. Start meditating, try yoga and stretching. There are plenty of apps if you don’t feel like going out to a class.

6. Get Moving:

Exercise can lift your mood as it helps to boost the feel-good chemicals in the brain known as Endorphins. Low levels of endorphins have also been implicated in PMS. So try to get out and work in addition to your yoga or meditation.

7. Snack Away:

According to researchers, your body needs 500 extra calories a day in the run up to your period as that is when your iron levels are at their lowest. On those days, have a healthy mid-morning and mid-afternoon snack. And yes, we said healthy!!

8. Use essential oils:

Some studies suggest that gamma linolenic acid (GLA) helps to reduce PMS symptoms such as irritability, stomach cramps and breast pain. You can find it in evening primrose oil, starflower oil and blackcurrant oil. Lavender oil also calms down your tummy if you rub it on with a little carrier oil.

9. Take herbs:

A plant called agnus-castus also called vitex, chaste tree, chasteberry or monks pepper, is popular in the treatment of PMS. Research suggests it can improve symptoms by more that 50 percent. St John’s Wort can also help, but it can reduce the effectiveness of the contraceptive pill.

10.  Cut them out:

Salt, sugar, coffee and alcohol have all been linked to PMS symptoms. Salt causes bloating, alcohol can worsen your mood, caffeine can increase breast tenderness and sugar exacerbates food cravings.

11. Do nice things

Remember trying to focus on positive and nice things also helps, like watch a favorite movie, relax and read some fun books, take part in a gentle hobby. These all occupy the mind and help detract from the pain.

 12. Keep warm

Using a castor oil pack and or a water bottle can help ease aches and pains, as well as taking a relaxing warm (not hot as that can increase bleeding ) bubble bath.




Certified Clinical Master Herbalist (C.C.M.H)
Certified Aromatherapist (C.A.)
Naturopath (N.D.)
Certified Auriculotherapist
Nutritional Therapist (N.T.P.)
Certified Nutrition Specialist (C.N.S.)
Licensed Cosmetologist

About Me

Angela Serritella

I am the owner of Beauty from Inside & Out. I have over 27 years in the beauty industry and 20 years in the holistic nutrition field.

I furthered my education beyond the beauty industry over 20 years ago and fell in love with natural remedies  such as herbal, aromatherapy, and the nutrition field.

I furthered my education by receiving my certifications as a Clinical Herbalist and Aromatherapist and also received my degrees as a Naturopath, Certified Nutritionist and Nutritional therapist.  This is where my journey started.

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