5 ways to ease PMS naturally

PMS affects as many as 3 in 4 women – a huge percentage of the menstruating population. Also known as PMT, this umbrella term encompasses the many signs and symptoms women experience when their period is approaching.

Some women experience PMS severely – others very mildly. It’s important to note that very severe PMS and painful, heavy periods can be a sign of underlying issues such as PCOS and endometriosis – so if PMS is bothering you, please don’t suffer in silence. Speak to your doctor and explore the potential treatments available to help you, bearing in mind that hormonal contraceptives aren’t the only way to tackle unpleasant symptoms, and full diagnostic techniques should be explored first to rule out conditions that could be behind your symptoms. An individualised approach is necessary, so be sure to voice your concerns to a medical professional.

As always, nature holds the answer to relieving and soothing some of the more uncomfortable symptoms of PMS – knowledge that was once shared among women has become lost or obscured over time. Fortunately we have harnessed much of that wisdom and can now share it and support one another holistically with this monthly aspect of our lives.

Relaxation techniques

The ‘S’ in PMS stands for stress, so reducing anxiety and tension at this time is paramount. Women often report feeling sad, low, listless and lacking in energy just before their period. Relaxation-promoting techniques can help to regulate the ups and downs that accompany fluctuating hormone levels. Try yoga, breathwork exercises, meditation and journaling – or head out for a walk in nature to ground and clear the mind. Expressing emotions, rather than suppressing them, is crucial during this time. Don’t feel afraid to cry, feel angry – let yourself feel and express those emotions freely without bottling them up.

Hydration

Adequate water intake is of course important at all times and during all stages of your cycle – but just before your period you may find you feel bloated as water retention ramps up. It may seem counterintuitive, but drinking plenty of filtered water will help to flush out any excess fluids and help you stay clear-headed, focused and energised at this stage of your cycle.

Nourish

What we eat is incredibly important for hormonal balance and health – but before and during our cycle it’s key to load up on nutrient-dense foods such as leafy greens and legumes (even if you just feel like reaching for the chocolate). If those sweet cravings feel all-consuming, treat yourself to something earthy, grounding and nourishing like hot cacao sweetened with coconut sugar, or energy balls made with nut butter and dates.

Supplements

Certain supplements can help to ease common symptoms of PMS. With so many available, it’s important to stress the need for a personalised prescription – always consult your doctor before trying something new. Common traditional remedies for PMS include magnesium, chasteberry, maca and vitamin D.

Keep moving

Although the last thing you feel like doing if you’re feeling bloated and experiencing cramps is exercise, some gentle movement can really help to ease PMS symptoms. It’s important not to overdo it with intense cardio or heavy weights – instead, opt for gentler

methods like yoga, tai chi, swimming or a walk out in the fresh air. Moving your body in this way helps to keep energy levels high and supports the synthesis and release of endorphins, dopamine and serotonin to stabilize mood.