Premenstrual syndrome (PMS) symptoms, either physical or emotional, can be uncomfortable and painful. Although PMS is related to normal ovulatory function, it is possible to minimize the symptoms, relieve the discomfort and not let them interfere with enjoying your daily life activities.

PMS symptoms vary from one woman to another, but they include one or the combination of the following: bloating, abdominal cramps, breast tenderness and swelling, water retention, headaches, mood swing, depression, and irritability. Of course we all know that chemical remedies for PMS are sold over the counter, but it is important to realize that they won’t deal with the real cause and that they have side effects. So here are 10 ways to naturally relieve PMS.

Better Quality Food

Eating less processed foods and opting for whole foods instead, is a good way to start. Processed foods not only have less nutritional density but also have additives that accumulate in the body making digestion slow and making our body more susceptible to suffer during PMS. On the other hand, fresh, whole food meals contain raw nutrients for hormone production, like zinc, magnesium, vitamin B6, and Omega-3’s.

Being Active

Hormones and chemicals like estrogen, endorphin, dopamine, serotonin are released during exercise. These are indispensable for relieving or eliminating symptoms related to PMS. Exercise increases blood flow, boosts energy and relaxes muscles. Having a daily exercise routine will make a big difference when dealing with PMS symptoms.


This ancient practice is effective, safe and powerful. Essential oils like Clary Sage, Neroli, Rose or Jasmine can lift up the mood, bring balance and relaxation. They can also help with headaches. These mood enhancers relax the nervous system and provide balance. Essential oils like Grapefruit, Juniper berry, Carrot seed, Marjoram and Lavender are a great relief for bloating, water retention and breast tenderness.

Good sleep

Having a good night sleep is always essential, but because many women experience insomnia or disrupted sleep during PMS; power naps during the afternoon are a good alternative. A 20 minute deep sleep can provide you with the rest and comfort you need. Not enough sleep can mess with your hormone balance, alter your mood and aggravate PMS symptoms.

In addition, the powerful hormone melatonin, which provides us with so many benefits and boosts our immune system is released during sleep. A right amount of melatonin can play an important role on less PMS symptoms.

Sex During PMS

Although it may seem like you are not in the mood for sex, sex can be a great way to deal with and eliminate PMS symptoms. During sex, our body releases serotonin and dopamine, among other chemicals. These neurotransmitters regulate mood, appetite, and sleep. They also stimulate metabolism, digestion and cellular growth. This can make a big difference since many of the PMS symptoms are caused by low amounts of serotonin and dopamine.


Complementing your diet with supplements and vitamins is another healthy alternative. Since most of the times our diet does not provide us with the amount of supplements we need, we can enhance our health with Calcium, Magnesium, Vitamin B6 and Vitamin E. They all are effective reducing PMS symptoms.

Specific Fruits

Fruits can be a good way to ease craving and calm anxiety. Eating bananas can reduce water retention, bloating and breast tenderness because they are rich in Vitamin B, especially vitamin B-6. They are also rich in tryptophan and carbohydrates, which are mood enhancers. Soursop, with its powerful nutritional values, can be a great source of vitamins and supplements to cure PMS symptoms.


A delicious hot cup of tea can definitely soothe PMS symptoms. Herbs like parsley, dandelion, chamomile, chicory roots, and others, have powerful medicinal properties proven to alleviate PMS.


Because yoga combines activity and relaxation it is ideal for dealing with the physical and psychological PMS symptoms. Yoga’s gentle postures can ease specific abdominal aches, and the meditation and breathing techniques can provide the proper mind set and relaxation to cope with the emotional and physical turmoils of PMS.


Keeping yourself warm during PMS is ancient, effective advice. Heat receptors can block pain receptors, just as painkillers do. So keep a heating pad close or try taking a hot bath. If you don’t have a hot pad handy, you can try putting hot water in a bottle or heating rice inside a sock in the microwave for about 1 or 2 minutes.


Natural remedies help with the whole hormonal process dealing with the root of the cause of PMS, therefore, with time and consistency of these practices, you will be able to see results and PMS will no longer be ravaging your life.

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This article was written by Angelica Figueroa, an avid user of aromatherapy who swears by the soothing properties of lavendar essential oils. After graduating college, Angelica landed her dream job as a professional writer for