How to Reduce PMS in a Natural, Supportive Way for Your Body

Aunt Flo. The crimson tide. Shark Week.

These are just a few names women call their period. The reasoning around this has to do with the fact a visit from your period never seems to be fun. This is because most women experience symptoms like cramps, headaches, fatigue, poor mood, and breast tenderness – aka PMS. PMS can knock you down and make you dread your period. But here’s the thing about PMS – it isn’t normal.

Based off Alisa Vitti’s research, hormonal changes are normal throughout your cycle. Hormonal changes are supposed to happen (Vitti, 2021). PMS, on the other hand, isn’t meant to happen.

Common PMS Symptoms

• cramps

• headaches

• migraines

• bloating

• mood swings

• tender breasts

• low energy

• acne

• low back pain

• sugar cravings

chocolate, anyone?

PMS symptoms occur when your hormones are out of balance. Specifically when estrogen and progesterone are imbalanced. Typically with PMS, you have too much estrogen circulating throughout your body or not enough progesterone to balance out estrogen. During the menstrual cycle, your hormones are at their lowest point, which is why you don’t necessarily feel awesome. A high histamine reaction could also be contributing to PMS. And some of the histamine symptoms mirror PMS symptoms. 

Something that has been proven to help with PMS and balancing hormones is a practice called cycle syncing. Cycle syncing with food, exercise, and your work can help reduce and/ or eliminate PMS symptoms. The reason cycle syncing can be so beneficial is because 1. It recognizes you have another rhythm – the infradian rhythm and 2. It works with your body during each phase + supports your body with the nutrients and movement that it needs during each phase.

Aside from cycle syncing, you can support your body by simply eating a nutrient-dense diet, getting plenty of rest (especially during the bleed phase), keeping your body moving, and reducing your stress levels. 

So why is PMS not normal?? PMS isn’t normal because when your hormones aren’t thrown out of balance due to things like a processed diet, endocrine disruptors, gut dysbiosis, alcohol, high stress, caffeine, hormones from conventional dairy and meat, etc, your body is able to function properly and your period is able to come and go without much notice. Without much notice.  Yes, your period isn’t meant to make a ruckus every month. 

As a woman, we have periods – it’s a natural process and something we should embrace instead of shame. But that’s hard to do when you experience PMS, right? I completely get it. I have had painful, frustrating periods too. My point is this – PMS isn’t normal and you do not have to deal with it every month. 

Which leads me to how you can support your body in a natural way, working with your body, to reduce + possibly eliminate PMS.

Eat a nutrient-dense diet

Switching from processed foods to whole foods that are properly sourced (pasture-raised poultry, grass-fed meat, local/ organic produce) and prepared (soaking + sprouting grains, nuts/ seeds, and legumes) will help your body to find healing + balance. 

Also helpful – reducing caffeine + alcohol + refined sugars and removing inflammatory foods like industrial seeds oils + gluten.

Move your body

Moving your body increases circulation, energy, oxygen delivery, and helps to flush out toxins.

Reduce your stress

It doesn't matter how well you eat or move if you’re constantly under stress. In “fight or flight” mode, anything that isn’t essential, like your sex hormones, goes on the back burner until the “threatening” situation is resolved. Less stress means happier + healthier hormone production and function. 

Get enough sleep

Giving your body the chance to sleep an adequate amount (at least 7 hours) gives it the chance to restore, repair, and recharge. 

Support your body with high quality supplements

Magnesium, B vitamins (especially B6 and B12), omega 3s, evening primrose, CoQ10, DIM, quercetin, dandelion root, raspberry leaf, and nettle are helpful supplements to support your body and reduce PMS cramps + cravings. Supplement quality matters. There are only a few supplement companies I trust + use. Please do your research.

Dear one – your period is your friend, not your enemy. It’s a tool for your body. Instead of bashing your period, try seeing it as your monthly report card – pay attention to your flow, the color, your mood, and how your body feels. Your period + PMS symptoms can tell you a lot about your body and hormone health. It won’t happen overnight, but in a short amount of time you can reduce your PMS symptoms + have a better period by following these supportive tips. 

And remember, you’re not alone in dealing with PMS and hormonal imbalances!

Embrace your period + support your body with nourishing foods and love. You’ll notice a positive change before long!

Sources

Briden, L. (2021).The Role of Histamine and Mast Cells in PMS and PMDD. Retrieved from https://larabriden.com/histamine-intolerance-pms-pmdd/

Hyman, M. Dr. (2010). How to Eliminate PMS in 5 Simple Steps. Retrieved from https://drhyman.com/blog/2010/09/17/how-to-eliminate-pms-in-5-simple-steps/

Vitti, A. (2021). Cycle Syncing with Herbs & Supplements. Retrieved from https://www.floliving.com/natural-remedies-for-pms/

Vitti, A. (2020). The Best Food and Supplements for PMS. Retrieved from https://www.floliving.com/the-best-food-and-supplements-for-pms/

Vitti, A. (2021). The Menstrual Phase: How to Support your Body. Retrieved from https://www.floliving.com/menstrual-phase/