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

Let’s talk about premenstrual syndrome, better known as premenstrual syndrome. If you’ve ever felt bloated, emotional, exhausted, or just a little out of place in the days leading up to your period, you’re not alone. Research suggests that even 75% of women who menstruate experience PMS symptoms every month. And as a nutrition consultant, I can attest to that. It is one of the most common topics that arise in my clients’ sessions. But remember, just because something is common doesn’t mean it’s inevitable. Below are some natural ways to relieve PMS symptoms that I often recommend to my clients.

What causes premenstrual syndrome?

After ovulation, the body enters the luteal phase of the menstrual cycle. During this time, progesterone increases and estrogen fluctuates. If pregnancy does not occur, both hormones drop sharply in the days before menstruation. It is this hormonal change that makes most of us (menstruating women) run for our money. They typically trigger many of the symptoms associated with PMS, such as bloating, fatigue, mood swings, headaches, breast tenderness, and cravings. While we cannot eliminate them completely, we can can They support the body through them.

Why do 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 your period. Hormonal fluctuations influence fluid balance and sodium sensitivity, which is why that familiar pre-period bloating can appear almost overnight. Fortunately, some simple nutritional habits can help relieve some of that water retention.

Strategies to combat bloating

The most important thing is to be more aware of your 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 based on whole foods, such as colorful vegetables, protein, healthy fats, and high-fiber carbohydrates. Staying well hydrated and including potassium-rich foods (such as avocado, bananas, leafy greens, and sweet potatoes) can also help maintain fluid balance.

Brain fog or clumsiness before your period

Bloating aside, you may also feel mentally foggy (or slightly uncoordinated) before your period starts. While research on this is still evolving, hormonal fluctuations influence everything from fluid balance to sleep quality to neurotransmitters in the brain. All of which can contribute to that feeling of discomfort that many women recognize. If this tends to happen to you, it’s often a sign that you should slow down a bit during this phase of your cycle. Prioritize sleep and (to the best of your ability) avoid overstimulation. Think late nights, too much caffeine, and HIIT sessions.

Natural Remedies for PMS Cramps

Let’s talk about 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 help 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 their 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 participates in more than 300 processes in the body, including muscle relaxation and regulation of the nervous system. Many women find that adequate magnesium intake helps reduce cramps, headaches, and sleep disorders during their cycle. I recommend taking magnesium at night before bed!

Ginger

Like magnesium, some research suggests that ginger may work similarly to common pain relievers by helping to reduce prostaglandins that trigger uterine cramps. Try adding fresh ginger to tea, smoothies, or stir-fries in the days before your period.

Sleep

Prioritizing sleep the week before your period can make a surprising difference in how you experience PMS. Hormonal changes during the luteal phase can affect energy levels and mood, so giving your body a little extra 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, a warm bath, or light movement (walking, yoga, etc.). These relax the muscles in the lower abdomen and improve circulation.

Mood swings and premenstrual syndrome

Inevitably, the emotional The PMS side is usually the most frustrating. Hormonal changes can influence neurotransmitters such as serotonin, which is why mood swings, irritability or increased emotional sensitivity are common during the late luteal phase. Some habits that can help stabilize your mood during this time:

1. Prioritize balanced meals. Meals that include protein, fiber, and healthy fats help stabilize blood sugar (and support brain health!), promoting stable energy and mood throughout the day.
2. Be careful with caffeine. If you’re prone to anxiety, irritability, or breast tenderness before your period, consider cutting back slightly on caffeine during this phase of your cycle.
3. Consider herbs like vitex. Vitex 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 to use it under the supervision of a doctor.

If emotional symptoms feel severe, 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 my clients to make is to simply recognize that the body doesn’t have 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 seem more manageable. Nutritious foods, adequate rest, and small lifestyle adjustments often go far beyond trying to “overcome” symptoms.

Edie Horstman

Edie is the founder of nutritional coaching company Wellness with Edie. With her expertise and experience, she specializes in women’s health, including fertility, hormonal balance, and postpartum wellness.

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