8 Natural PMS Remedies

Got PMS? Before you reach for over-the-counter medications, read this post. You’ll learn how to get to the root of the issue and find out about Natural PMS Remedies.

This post contains affiliate links. Please read my affiliate disclosure.

chopped oninos, carrots, celery in small bowls next to spoons with herbs next to an Instant Pot
Subscribe to Don\'t Mess with Mama!

Get healthy recipes, meal plans, kitchen tips,

woman holding her stomach in pain

Throughout college I had debilitating PMS. There were days I had such intense cramps and dizziness that I couldn’t even get out of bed. I remember doubling over in pain thinking the only solution was birth control or pain relievers like ibuprofen, I didn’t even consider any Natural PMS Remedies.

When I went on birth control, my PMS actually got better. I had occasional cramps but that was it. Then once I started having children, my PMS came back with a vengeance. But this time I had mood swings and irritability in addition to cramps and dizziness.

I remember just three years ago my premenstrual cramps were so bad I was taking pain relievers around the clock but to no avail. I asked my doctor if there were supplements or dietary changes I could make to end my misery, but all she did was prescribe me birth control pills again. No one, not even my doctor, thought there was a more natural solution to get rid of PMS naturally.

Does this sound like your PMS story? Keep reading to learn about natural PMS remedies.

Is PMS a Sign of Too Much Estrogen?

Medications and natural remedies can help you to deal with cramping, mood swings, heavy periods, hormonal acne, bloating, etc., but it doesn’t get to the root of the problem. All of these symptoms are a signal that something is not right. There’s an imbalance in the body that needs to be addressed. Find out the 21 signs of a hormonal imbalance.

The symptoms of PMS are nearly identical to the signs of estrogen dominance (too much estrogen in your body):

  • Abdominal weight gain
  • Bloating
  • Breast tenderness
  • Cramps during period
  • Decreased libido
  • Fatigue
  • Headaches
  • Irritability
  • Mood swings, especially around period

Estrogen is a much-needed hormone in the body, but too much estrogen can lead to PMS-like symptoms that can make your periods miserable. Your body can get overloaded with estrogens from the foods you eat (especially those that are derived from soy) to beauty and personal care products to the environment. Find out how to balance your hormones naturally.

woman in pain on a couch

8 Natural PMS Remedies

1. Eat organic and opt for grass-fed beef

Conventional produce is laden with pesticides that have estrogenic properties – not to mention GMOs. In addition, canned foods have pesticides and BPA in can linings – which also have estrogenic activity. 

In addition, conventional cows are given estrogen and other hormones to fatten them up and to produce more milk. Choose organic dairy products and grass-fed beef from local farms.

2. Avoid plastic and aluminum

Like canned food, plastic food containers and water bottles contain BPA that can leech into food and drinks. Opt for glass bottles and glass food containers instead.

In addition to plastic, aluminum products such as bakeware, foil and antiperspirant (which contain aluminum chloride) can activate estrogen receptors. Opt for non-aluminum products – such as cast iron cookware and natural or DIY deodorants without aluminum.

3. Drink filtered water

When you drink tap water, you’re also getting pesticide run-off as well as residue from birth control pills. Other heavy metal contaminants – such as fluoride, chlorine and toxins from household cleaners and disinfectants can cause toxic stress to the body. The best thing to do is to opt for a whole-house filtration system to filter these contaminants out.

4. Ditch conventional beauty products

Conventional beauty and personal care products contain parabens and fragrances with hormone-disrupting chemicals that are absorbed into the skin. The best option is to opt for natural or DIY beauty products.

5. Address stress triggers

It’s no surprise that stress may make PMS symptoms worse. Address those stress triggers and look for ways to reduce stress through relaxation techniques, meditation, or even a warm bath.

6. Avoid soy

Unfermented soy and foods derived from soy contain anti-nutrients that inhibit the absorption of key minerals such as calcium, magnesium and iron – which can help to keep PMS in check. In addition, soy can block production of thyroid hormones. These hormones needed for proper thyroid function and balance metabolism. Read more on the dangers of soy.

7. Eat the right fat

Though it’s vilified in the media, saturated fat is actually good for you. It supports metabolic rate (metabolism), thyroid function, immune system and digestion. The best options for saturated fats are butter (from organic or grass-fed cows), ghee, and rendered fats (such as lard and tallow).

Avoid polyunsaturated fats (PUFAs), such as vegetable oils (including corn, canola, cottonseed and grapeseed oils), which can lead to inflammation and estrogen dominance.

8. Eating the right protein

There’s no question protein is needed for the body. But protein should be consumed with healthy fats (as listed in #7) and the right carbohydrates such as sweet potatoes, squashes and fruit. This food combination helps the body to efficiently break down and utilize proteins.

Opt for these protein sources for Natural PMS Remedies:

  • Raw or organic dairy products – yogurt, kefir, milk and cheese
  • Pasture-raised eggs
  • Grass-fed organ meats, such as heart, liver and kidney
  • Shellfish
  • Grass-fed beef
  • Pasture-raised pork
  • Pasture-raised and free-range chicken
  • Low-toxin fish such as fresh sardines, trout, and wild Alaskan salmon

Natural PMS Remedies – Avoiding Fatigue

Fighting PMS fatigue can be tough, but a healthy bedtime routine can include taking a relaxing bath in the evening, skipping screen time at least an hour before bed, going to bed at the same time each night, and avoiding heavy meals and caffeine four to six hours before bed. Focus on foods with less sugar

Top Tips for Natural PMS Remedies

  • Always consult your doctor if symptoms are severe or persistent.
  • Can help to ease PMS pain by placing a hot water bottle on your lower abdomen or taking a warm bath.
  • Sleep is your friend. Make sure to have a healthy sleep routine.
  • Address stress triggers and look for ways to reduce stress through relaxation techniques, meditation.

More Posts You Might Like

Did you try these tips? Don’t forget to comment below to let me know how it went. You can also FOLLOW ME on FacebookInstagram and Pinterest.


Photo credit: Bigstockphoto.com / ActionGP / Yastremska

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.