6 Tips to Relieve PMS Symptoms Naturally

Recently, I saw this bit by a comedian talking about women and PMS symptoms. She was talking about how doctors are now saying that menstrual cramps are comparable to the pain you experience when having a heart attack. A HEART ATTACK. And she was talking about how absurd it is that tampon commercials are encouraging women to dance and surf and jump on a horse while we are literally having heart attack-like pain emanating from our uterus. And thinking about it, it is laughable (if only to keep from crying) how we are expected to smile and continue business as usual while experiencing this.

But then it got me thinking about how much my PMS symptoms have improved over the past 2 years and while you won’t catch me surfing or riding a horse on my period, it’s a heck of a lot better than the pain I had been experiencing. I’ve said it before and I’ll say it again, being miserable on your period, is common, but it is not normal. How do you eliminate these uncomfortable symptoms you might ask?

Here are my tips to start during your luteal phase (the second half of your cycle, after you ovulate) to alleviate PMS symptoms and make the week of your period a breeze.

1. Quality protein and balanced blood sugar

When our blood sugar is out of control and always running too high or too low, this causes stress and inflammation in the body. Our body works so hard to keep our blood sugar in check because if not, it’s producing cortisol and stressed AF. When blood sugar is balanced, it’s able to relax and focus its energy on other things like digestion, reproduction, and keeping us healthy.

This especially comes into play during the second half of your menstrual cycle, because there is a rise in progesterone. Progesterone causes your body to be more insulin resistant (meaning glucose isn’t let into your cells to be used up for energy) and instead is left to its own devices in your blood stream. Making sure to eat protein and fat along with carbohydrate at every meal and snack (ideally before carbohydrates) and not skipping breakfast are just a couple of things we can do to help balance blood sugar. I have an entire post on improving insulin sensitivity and managing blood sugars here.

2. Take epsom salt baths and supplement with magnesium

Over 75% of the American population doesn’t meet their daily recommended intake of magnesium and only about 30-40% of the magnesium that we eat from food is absorbed by the body. Magnesium is an important electrolyte that can help with cramping and plays a role in glucose metabolism, which as explained above, is vital during this time of the month. It will also come in handy in step #5. Try taking epsom salt baths before and during your period to help ease cramping. And if supplementing with magnesium, make sure it is in the form magnesium glycinate as other forms can cause digestive upset. This brand is a great option and is my favorite magnesium supplement.

3. Castor oil packs

A major contributor to PMS is inflammation caused by toxins and chemicals in our environment. Your liver plays a huge role in filtering your blood and ridding your body of the junk that accumulates in the body. A really great way to promote detoxification and support your liver is castor oil packs. The week leading up to your period, try it out every other day for 45 minutes. I’ll be recording a YouTube video all about castor oil packs, but the gist is to saturate a piece of flannel in castor oil and put it over your liver. For best results, use a heat pack on top of it and let it sit for 45 minutes. *Do not use castor oils if pregnant (…although you’re likely not concerned with PMS symptoms if you’re pregnant).

4. Eat an anti-inflammatory diet

This one is a little tricky, because an “anti-inflammatory” diet might look different for each person. For instance, if you don’t tolerate gluten or if you have a harder time digesting grains or dairy those might be triggers inflammation. Whereas others might tolerate grains that are soaked and sprouted or can tolerate A2 dairy. Basic guidelines for an anti-inflammatory diet are limiting heavily processed foods and sticking to “whole” foods like protein, healthy fats, vegetable, and fruits.

5. Catch some z’s

Another one of my favorite topics, sleep! Sleep is a time for our body to truly relax and repair from the day. Poor sleep is linked to issues with our immune health, cardiovascular health, and brain function. A good night’s sleep has also been shown to improve insulin sensitivity. If you’re a part of my weekly emails, I give tips regarding sleep often because of how strongly it’s tied to our overall wellbeing. If you have trouble falling asleep, take note of what you’re doing before bedtime. Are you watching tv or looking at your phone up until you try and go to sleep? Try shutting off electronics an hour before bed and reading or playing a game. Be sure to join my weekly newsletter below to receive tips and products that I’ve found help with sleep and other wellness tips.

6. Ditch the toxic feminine hygiene products

You would be surprised by how much switching to non-toxic feminine hygiene products can help ease PMS symptoms. Think about it, the tampons that contain cotton that’s been sprayed with pesticides and is, for whatever reason, doused in fragrance can seep into your blood stream via your vagina. If you take anything away from this discussion, let it be this one. Opt for either medical-grade silicon menstrual cups or organic cotton pads/tampons (with no other additives). Read this post here, for brands I would recommend.

There is often a specific root cause to different PMS symptoms, for instance heavy periods are usually linked to estrogen dominance, breast tenderness and cramps can be caused by high prostaglandins, etc. In general though, it’s amazing how much better you will feel after taking steps to reduce inflammation, which is a major contributor to PMS. Comment down below your tips for how you feel better during that time of the month, even if it’s chocolate and an epsom salt bath (both rich in magnesium). Thanks for stopping by for a little balanced buzz and don’t forget to sign up below to receive weekly wellness newsletters with recommendations for different products, books, recipes and more!