5 Natural Remedies for PMS Symptoms

During a woman’s menstrual cycle, hormones rise and fall, often leading to a handful of unpleasant emotional and physical symptoms. These PMS symptoms can include bloating, mood swings, breast tenderness, digestive issues, irritability, appetite changes, or crying spells. 

Natural Remedies for PMS Symptoms

At Kernodle OB/GYN, we understand how these symptoms can get in the way of your day-to-day life. Many women opt for over-the-counter medication such as Ibuprofen, Naproxen, or Midol. Although these do aid in reducing menstrual cramps and other PMS symptoms, it is also important to be aware of natural remedies to soothe your symptoms. That’s why we have compiled a list of 6 natural remedies for PMS symptoms:

1. Dietary Supplements

Several vitamin supplements and herbal remedies have been shown to improve the symptoms associated with PMS symptoms. Vitamins such as calcium, E, B-6, and magnesium may help ease physical and emotional symptoms such as breast tenderness, bloating, fatigue, irritability, and insomnia. Herbal remedies like ginger, primrose oil, chaste berry, and ginkgo also may support women’s relief of PMS symptoms.

2. Aromatherapy

Aromatherapy is a holistic healing treatment that uses plant extracts for therapeutic benefit. Hopkins Medicine suggests aromatherapy has been shown to help alleviate conditions such as anxiety, depression, nausea, insomnia, low appetite, and dry mouth. Many of the conditions listed are also common PMS symptoms. Some of the most common and helpful essential oils used in aromatherapy include

  • Lavender oil: Lavender oil is known for its relaxing effects that help ease stress and anxiety and promote sleep.
  • Peppermint oil: Peppermint oil has been known to help with symptoms such as headaches, muscle aches, and general pain, as well as reduce stress.
  • Lemon oil: Lemon oil can be applied topically or diffused into the air, and can help battle exhaustion, help with depression, reduce inflammation, and clear skin. 

Some other essential oils for PMS symptoms include clary sage, eucalyptus, rose, chamomile, cinnamon, and clove. All of these oils have different purposes. Try finding the ones that have healing properties in line with your most unpleasant PMS symptoms. 

3. Light Movement And Exercise

Exercise not only improves your physical health but your mental health too. Even though moving your body during menstruation may be at the bottom of your to-do list, incorporating light exercise into your daily routine can help to alleviate certain PMS symptoms such as fatigue and irritability. 

4. Proper Diet And Nutrition 

Food is medicine. A healthy and nutritious diet can help to minimize symptoms associated with menstruation. If you suffer from cramps, bloating, and sluggishness, eating foods that help relieve menstrual symptoms can make your queasy tummy feel better and your cramps fade. Choose nutrient-dense foods like oatmeal or salmon to ease pain and uncomfortable symptoms. Other tricks to dodge discomfort include eating plenty of fruits and vegetables, avoiding foods with high salt content, eating small, frequent meals, avoiding alcohol and caffeine, and ensuring you get plenty of protein. 

5. Stress Management  

Stress takes a toll on your body. A study conducted by the National Institutes of Health concluded that prior stress could worsen PMS systems. It was found that women who reported feeling stressed early in their cycle were more likely to experience pronounced symptoms before and during menstruation. To decrease stress, try incorporating mindful meditation into your daily routine. Just a few minutes a day can help ease your unwanted symptoms.

If you have more questions about your menstrual cycle, PMS symptoms, or overall wellness, consult a provider at Kernodle OB/GYN. The physicians, nurses, and medical staff at our NC practice offer a comprehensive list of gynecological and obstetric services to the women in Burlington and Mebane, NC. Call us at (336) 538-2367 to make an appointment.

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