How to Reduce PMS Symptoms Naturally (From Flareups to Mood Swings)

Let’s talk about premenstrual syndrome, better known as PMS. If you’ve felt bloated, emotional, tired, or a little restless in the days before your period, you’re not alone. Research suggests that up to 75% of menstruating women experience PMS symptoms each month. And as a nutritionist, I can attest to this. It is very different normal topics from my clients’ sessions. But remember, just because something is common doesn’t mean it’s inevitable. Below are a few natural ways to relieve PMS symptoms that I often recommend to clients.

What Causes PMS?

After ovulation, the body enters the luteal phase of the menstrual cycle. During this time, progesterone increases, and estrogen changes. If pregnancy does not occur, both hormones drop significantly in the days leading up to your period. It’s these hormonal changes that give most of us (menstruating women) a run for our money. They often start with many of the symptoms associated with PMS, including bloating, fatigue, mood swings, headaches, breast tenderness, and cravings. Although we cannot eliminate this completely, we it can be support the body with them.

Why You Feel So Bloated

If your jeans suddenly feel tight a week before your period, you’re not thinking. Many women notice increased water retention in the week before their period. Hormonal fluctuations influence fluid balance and sodium sensitivity, which is why that common early constipation can appear almost overnight. Fortunately, a few simple dietary habits can help alleviate some fluid retention.

Strategies to Fight Bloat

Most importantly, be very mindful of sodium intake during the late-luteal phase of your cycle. Highly processed foods, restaurant foods, and packaged snacks often contain large amounts of sodium which can contribute to fluid retention. Instead, focus on meals built around whole foods such as colorful vegetables, protein, healthy fats, and fiber-rich carbohydrates. Staying hydrated and eating potassium-rich foods (such as avocados, bananas, leafy greens, and sweet potatoes) can also help support fluid balance.

Brain Fog or Premature Difficulty

Brush aside, you may also feel mentally foggy—or disconnected—before your period starts. Although research on this is still ongoing, hormonal fluctuations influence everything from fluid balance to sleep quality and neurotransmitters in the brain. All of which can contribute to that “off” feeling that many women experience. If this happens to you often, it’s usually a signal to slow down a bit during this phase of your cycle. Prioritize sleep and (as much as you can), avoid overstimulation. Think late nights, lots of caffeine, and HIIT sessions.

Natural Remedies for Cramps PMS

Let’s talk about cramps. Menstrual cramps are caused by uterine contractions caused by compounds called prostaglandins. In fact, high levels of inflammatory prostaglandin can make cramps more severe. Several natural strategies can support your body during this time:

Omega-3 fatty acids

Omega-3 oils have anti-inflammatory properties that are known to reduce menstrual pain. Fatty fish—I like salmon, sardines, and mackerel for omega-3s—are excellent sources. You can also get omega-3 fatty acids from plant foods, such as walnuts, chia seeds, and flax seeds.

Magnesium

Magnesium is involved in over 300 processes in the body, including muscle relaxation and regulation of the nervous system. Many women find that taking enough magnesium helps reduce cramps, headaches, and sleep disturbances around their cycle. I recommend taking magnesium at night before bed!

Ginger

Like magnesium, some research shows that ginger may work in a similar way to general pain relief by helping to reduce the prostaglandins that cause uterine rupture. Try adding fresh ginger to tea, smoothies, or stir-fries in the days leading up to your period.

Sleep

Prioritizing sleep in the week before your period can make a dramatic difference in how you deal with PMS. Hormonal changes during the luteal phase can affect energy levels and mood, so giving your body a little rest can help support recovery, reduce irritability, and improve overall stamina during this phase of your cycle.

Gentle heat and movement

Finally, don’t underestimate the heat, a warm bath, or light movement (walking, yoga, etc.). These relax the lower abdominal muscles and improve blood circulation.

Mood swings and PMS

Inevitably, i emotionally the PMS side is often very frustrating. Hormonal changes can affect neurotransmitters like serotonin, which is why mood swings, irritability, or increased emotional sensitivity are common during the late luteal phase. A few practices that can help stabilize the mood during this time:

1. Prioritize a balanced diet. A diet that includes protein, fiber, and healthy fats helps stabilize blood sugar (and supports brain health!), which promotes stable energy and mood throughout the day.
2. Beware of caffeine. If you’re prone to anxiety, irritability, or breast tenderness before your period, consider cutting back on caffeine during this phase of your cycle.
3. Consider herbs like vitex. Vitex (chasteberry) has been studied for its potential role in supporting hormonal balance and reducing PMS symptoms in some women. As with any supplement, it is best used under the supervision of a healthcare provider.

If the emotional symptoms feel difficult, persistent, or interfere with daily life, it is worth talking to a health professional about the possibility of PMDD (premenstrual dysphoric disorder).

A Gentle Reminder During Your Cycle

One of the most helpful changes I encourage clients to make is to simply recognize that the body is not meant to feel the same every day of the month. Energy, mood, and recovery naturally fluctuate throughout the menstrual cycle. Instead of fighting those rhythms, supporting them can make the whole cycle feel more manageable. Nutrition, adequate rest, and small lifestyle adjustments often go a long way than trying to “push” symptoms.

Eddie Horstman

Edie is the founder of the nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.

This post was last updated on May 10, 2026, to include new information.