4 Ways to Manage Your PMS Naturally

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I meet many women on a weekly basis who complain of PMS symptoms; from irritability to bloating, water retention and crying spells. PMS symptoms are very individual and in some cases can impact what are usually simple daily tasks.

If you have ever cried in front of your boss because he/she asked you a really simple question then keep reading!

PMS or Pre-menstrual syndrome is a common experience many of us face as women on a monthly basis. It is a term used to describe any symptoms which occur any time after ovulation and disappear almost as soon as the period arrives.

PMS symptoms affect 75% of women and some experience a mild case of the symptoms while others find it very debilitating.

There are a staggering 150 symptoms associated with PMS some can by physical and others emotional and many women I know can experience both types of symptoms each month. Some women even experience different ranges of symptoms each month.

No one knows for sure what causes PMS, although research has suggested that hormone imbalances play a large role; lowered levels of progesterone in relation to oestrogen as part of your normal, monthly hormone fluctuations are suggested by some experts to cause some of the symptoms.

Here are 4 Ways to Manage Your PMS Naturally

1. Eat a Hormone Balancing Diet

Imbalances of our hormones can be triggered by a poor diet and high levels of stress impacting our blood sugar and adrenal glands. The body is a cocoon of interlaced systems that work in tandem together and when we disrupt that balance we get symptoms like PMS, acne, irritability, bloating, weight gain, constipation and cravings to name a few. This is why I recommend a hormone balancing diet with a particular focus on balancing blood sugar which means cutting out refined carbohydrates, eliminating alcohol and ensuring to have protein and healthy fats at every meal.

2. Manage stress levels

While this can be difficult for some, stress triggers the release of the hormone cortisol causing a knock on effect on our reproductive hormones. When we are stressed the body goes into fight or flight mode as if its being chased by a tiger. It releases glucose for energy to either stay and fight the tiger or flee. It is this act that can also strain the adrenal glands and cause rise to blood sugar upsetting the balance of progesterone.

3. Ensure to consume Fibre

Fibre is particularly important for the elimination of used hormones, particularly important for oestrogen elimination. Foods that contain fibre such as vegetables, brown rice, and oats.

4. Track your symptoms

Although it is easy to focus on a list of symptoms it is important to look at the full picture. If your symptoms occur frequently for let’s say, at least 2 out of 3 cycles and they always occur in the Luteal phase of your cycle they may be related to PMS. If it occurs in the Follicular phase then it could be something else. This is where monitoring your symptoms comes in really handy.

If your experiencing ongoing or worsening PMS it may be worth seeking help from a professional. Often when I have clients monitor their symptoms and their triggers they find stress and changes in their eating habits contribute the most.


If you want to learn more, our podcast “Regulating Your Cycle Naturally” is available now.


Our online course “Balance Your Hormones” will help you address common menstrual problems, available now!


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Elysia Doody is a Functional Nutritionist & Exercise Coach specialising in female health and wellness.

She’s embraced Functional Medicine to address her health concerns, and is now helping as many women as possible in a similar position.

Taking everything she’s learned through education, her own health, and working with clients, she’s keen to share it all through online programmes.


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