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Let’s talk about premenstrual syndrome, better known as PMS. If you’ve ever felt bloated, emotional, exhausted, or just a little off in the days before your period, you’re far from alone. Research suggests that up to 75% of menstruating women experience PMS symptoms each month. And as a nutrition consultant, I can vouch for this. It’s one of the most common topics that comes up in my client 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 rises, and estrogen fluctuates. If pregnancy doesn’t happen, both hormones drop sharply in the days leading up to your period. It’s this hormonal shift that gives most of us (menstruating women) a run for our money. They typically trigger many of the symptoms associated with PMS, including bloating, fatigue, mood changes, headaches, breast tenderness, and cravings. While we can’t completely eliminate these, we can support the body through them.
Why You Feel So Bloated
If your jeans suddenly feel tighter the week before your period, you’re not imagining it. Many women notice increased water retention in the week before their period. Hormonal fluctuations influence fluid balance and sodium sensitivity, which is why that familiar pre-period bloating can appear almost overnight. Fortunately, a few simple nutrition habits can help ease some of that fluid retention.
Strategies to Combat Bloat
Most importantly, become more mindful of sodium intake during the late-luteal phase of your cycle. Ultra-processed foods, restaurant meals, and packaged snacks tend to contain large amounts of sodium that can contribute to fluid retention. Instead, focus on meals built around whole foods such as colorful veggies, protein, healthy fats, and fiber-rich carbs. Staying well hydrated and including potassium-rich foods (like avocado, bananas, leafy greens, and sweet potatoes) may also help support fluid balance.
Brain Fog or Clumsiness Before Your Period
Bloat aside, you may also feel mentally foggy—or slightly uncoordinated—before your period begins. While research on this is still evolving, hormonal fluctuations influence everything from fluid balance to sleep quality and neurotransmitters in the brain. All of which may contribute to that “off” feeling many women recognize. If this tends to happen for you, it’s often a signal to slow down slightly during this phase of your cycle. Prioritizing sleep and (to the best of your ability), avoid overstimulation. Think late nights, excessive caffeine, and HIIT sessions.
Natural Remedies for PMS Cramps
Let’s talk cramps. Menstrual cramps are caused by uterine contractions triggered by compounds called prostaglandins. In essence, higher levels of inflammatory prostaglandins can make cramps more intense. Several natural strategies can support your body during this time:
Omega-3 fatty acids
Omega-3 fats have anti-inflammatory properties that are known to reduce menstrual pain. Fatty fish—I love salmon, sardines, and mackerel for omega-3s—are excellent sources. You can also get omega-3 fatty acids from plant foods, like walnuts, chia seeds, and flax seeds.
Magnesium
Magnesium is involved in over 300 processes in the body, including muscle relaxation and nervous system regulation. Many women find that adequate magnesium intake helps reduce cramping, headaches, and sleep disturbances around their cycle. I recommend taking magnesium at night before bed!
Ginger
Like magnesium, some research suggests ginger may work similarly to common pain relievers by helping reduce the prostaglandins that trigger uterine cramping. 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 surprising difference in how you experience PMS. Hormonal shifts during the luteal phase can affect energy levels and mood, so giving your body a little more rest can help support recovery, reduce irritability, and improve overall resilience during this phase of your cycle.
Gentle heat and movement
Last but not least, don’t underestimate a heating pad, warm bath, or light movement (walking, yoga, etc.). These relax the muscles of the lower abdomen and improve circulation.
Mood Swings and PMS
Inevitably, the emotional side of PMS is often the most frustrating. Hormonal shifts can influence neurotransmitters like serotonin, which is why mood changes, irritability, or increased emotional sensitivity are common during the late luteal phase. A few habits that can help stabilize mood during this time:
- Prioritize balanced meals. Meals that include protein, fiber, and healthy fats help stabilize blood sugar (and support brain health!), encouraging stable energy and mood throughout the day.
- Be mindful of caffeine. If you’re prone to anxiety, irritability, or breast tenderness before your period, consider slightly reducing caffeine during this phase of your cycle.
- 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’s best used under the guidance of a healthcare provider.
If emotional symptoms feel severe, persistent, or interfere with daily life, it’s worth speaking with a healthcare professional about the possibility of PMDD (premenstrual dysphoric disorder).
A Gentle Reminder During Your Cycle
One of the most helpful shifts I encourage clients to make is simply recognizing 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 entire cycle feel more manageable. Nourishing foods, adequate rest, and small lifestyle adjustments often go much further than trying to “push through” symptoms.
This post was last updated on May 10, 2026, to include new insights.
