Natural PMS Remedies

In this article, we’ll explore natural remedies for PMS. We’ll begin by defining PMS and discussing its symptoms, as well as the medications commonly used to alleviate them. Additionally, we’ll take a holistic approach to understanding the underlying causes of PMS. Finally, I’ll share a variety of herbal remedies to help manage PMS symptoms naturally. Browse our variety of products at Apollo's Botanicals.

What is PMS?

Premenstrual Syndrome (PMS) is a condition often marked by symptoms such as nervousness, irritability, depression, and headaches. It typically occurs in the days leading up to menstruation during the luteal phase and usually resolves once menstrual bleeding begins.

What Causes PMS?

PMS is primarily caused by a rise in estrogen levels and a decrease in progesterone levels 5 to 10 days before menstruation. Other potential contributing factors include hormonal imbalances, hypothyroidism, magnesium deficiency, and elevated prolactin levels.

Symptoms of PMS

• Acne

• Decreased energy level

• Tension

• Anxiety

• Irritability

• Depression

• Headache

• Altered sex drive

• Breast tenderness

• Insomnia

• Backache

• Abdominal bloating

• Edema (swelling) of the fingers and ankles

• Fibrocystic breast disease

PMS Medications

Conventional treatments for PMS focus on alleviating symptoms rather than addressing the root cause. Common options include NSAIDs like Advil and Midol for pain and inflammation, SSRIs such as Zoloft and Prozac for severe emotional symptoms, and hormonal contraceptives like Yasmin and Levora to regulate cycles and reduce discomfort. Each of these treatments carries a range of potential side effects—some quite serious—that may overlap with or worsen PMS symptoms. Additionally, most of these options require a prescription and careful medical supervision.

Holistic View on PMS

A more holistic approach to PMS focuses on identifying and addressing the root causes of symptoms rather than just treating them. Severe PMS symptoms can signal deeper health issues such as PCOS, endometriosis, fibroids, or thyroid imbalances. This approach recognizes that PMS can present differently depending on the individual's underlying health patterns.

Causes of PMS

Two common patterns used to identify the root causes are stagnant liver and deficient blood.

• Stagnant liver symptoms include mood swings, irritability, depression, fatigue, digestive problems, bloating, irregular or painful periods, and cysts or lumps in various areas of the body.

  
  

• Deficient blood is associated with fatigue, pale complexion, dry skin and hair, insomnia, poor memory, depression, and light or delayed menstruation.

PMS is also categorized into five main types, each with its own symptoms and underlying causes:

• PMS-A (Anxiety): Characterized by anxiety, mood swings, and nervous tension, often linked to estrogen dominance, low progesterone, and liver congestion.

• PMS-C (Cravings): Involves sugar cravings, increased appetite, fatigue, and dizziness, commonly tied to blood sugar issues, magnesium deficiency, and prostaglandin imbalance.

• PMS-H (Hyperhydration): Marked by bloating, weight gain, and breast tenderness, often due to hormonal imbalances like high estrogen and prolactin.

• PMS-D (Depression): Includes sadness, confusion, and sleep disturbances, usually resulting from low estrogen.

• PMS-P (Pain): Characterized by physical pain such as cramps and joint aches, often related to estrogen excess and inflammatory imbalances.

Other Causes of PMS

Vitamin and Mineral Deficiency

Magnesium deficiency can lead to difficulties with sleep and cramping of the uterus.

Sedentary Lifestyle

Exercise moves the blood, detoxes the liver and makes you feel good.

Unhealthy Diet

Eating lots of highly processed foods high in Omega 6 oils can promote stagnation and inflammation

Holistic Remedies for PMS

There are many holistic options to help resolve the symptoms of PMS. Holistic approaches to PMS can include a lifestyle change, herbal support and supplements.

Nutrition and PMS Relief

A balanced diet plays a key role in reducing PMS symptoms by supporting hormonal balance, decreasing inflammation, and stabilizing mood and energy levels. Key nutrients like vitamin D, omega-3 fatty acids, calcium, and vitamin B6 help alleviate symptoms naturally.

• Eating at regular times (e.g., 10 AM, 2 PM, and 7 PM) stabilizes blood sugar and supports endocrine health.

• Combining protein with complex carbs like potatoes encourages a healthier insulin response and prevents stress spikes. It’s also beneficial to eliminate refined carbs (e.g., bread, pasta, sugar), as they deplete essential nutrients and cause blood sugar imbalances.

• Focus on complex carbs such as leafy greens and legumes, which are rich in fiber and B vitamins.

• Magnesium-rich foods like pumpkin seeds, spinach, and dark chocolate help regulate stress hormones and support sleep and hormonal cycles. Reducing caffeine can further minimize symptoms like anxiety and breast tenderness.

• Antioxidant-rich foods (e.g., turmeric, pomegranates, blueberries) reduce oxidative stress, while fermented foods (like kimchi and sauerkraut) improve gut health and hormone regulation.

• Fermented soy products (e.g., tempeh, miso) contain phytoestrogens that help balance estrogen levels.

Other beneficial nutrients include:

• Vitamin B6: Found in yams, tuna, and greens—helps regulate blood sugar and fluid retention.

• Potassium: In bananas and tomatoes—reduces bloating and water retention.

• Calcium: In yogurt and kale—alleviates muscle cramps and mood swings.

• Vitamin D: From egg yolks, salmon, mushrooms—supports serotonin and reduces inflammation.

• Omega-3s: In fish, walnuts, flaxseeds—ease cramps, headaches, and reduce inflammation.

• Also, cooking high-oxalate foods like spinach can improve mineral absorption and reduce PMS symptoms.

Exercise and PMS Relief

Regular physical activity helps manage PMS by releasing endorphins, the body’s natural mood boosters, and reducing stress hormones like cortisol. Exercise also improves blood circulation, reducing inflammation, bloating, and water retention.

Gentle forms of movement, such as walking or light jogging, help ease cramps and improve mood. Yoga—especially poses like child’s pose, cat-cow, and pelvic tilts—reduces menstrual discomfort and stress. Restorative yoga promotes deep relaxation and better sleep.

Herbal Remedies

Herbs can be highly effective in addressing both the root causes of PMS (premenstrual syndrome) and alleviating its acute symptoms. Different herbs support various body systems, and many can serve multiple therapeutic functions. These herbal actions often complement each other, allowing for more holistic support.

Alterative and Nourishing Herbs:

Alterative herbs help restore the body’s natural function over time, enhancing vitality and overall health. Check out our PMS Support Tea Blend.

• Nettle (Urtica dioica)

• Yellow dock (Rumex crispus)

• Red raspberry (Rubus idaeus)

Relaxing Nervines:

Relaxing nervines help regulate mood and emotional fluctuations by influencing dopamine and supporting both the nervous and hormonal systems. Check out our Harmonia Oxymel.

• Skullcap (Scutellaria lateriflora)

• Passionflower (Passiflora multiflora)

• Chamomile (Matricaria recutita)

Liver-Supportive Herbs:

Many PMS symptoms stem from sluggish liver function, which can disrupt hormone balance. Herbs that support the liver include hepatics, cholagogues, and bitters. Check out our Bitter Boost Tincture.

• Dandelion root (Taraxacum officinale)

• Artichoke leaf (Cynara spp.)

Diuretics:

For symptoms like cramping, bloating, and delayed menstruation diuretics are especially helpful.

• Yarrow (Achillea millefolium)

• Ginger compresses (Zingiber officinale)

• Nettle (Urtica dioica)

• Yarrow (Achillea millefolium)

Antispasmodic Herbs for Acute Symptoms:

For immediate relief from menstrual cramping, antispasmodics can be effective.

• Cramp bark (Viburnum opulus)

• California poppy (Eschscholzia californica)

• Kava (Piper methysticum)

Summary

Many women consider PMS symptoms to be a normal aspect of life. While it's expected to experience some discomfort as your body undergoes this monthly cycle, severe PMS symptoms that significantly affect your daily activities are not normal. There are numerous natural remedies for PMS that can be utilized.

If you're prepared to overcome your painful periods, check out our "PMS Support Tea Blend" or our "Herbal Multivitamin Tea Blend". Need more support? Meet with our Board Certified Holistic Health Coach today!