The Best Home Remedies for PMS Symptoms

Lifestyle |
PMS |
Wellness |
5 min read

Written By

Published

July 29, 2024

At this point, you’re well acquainted with the symptoms of PMS: perhaps you feel extra tired, have a monumental headache, or your cramps make you want to curl into a ball and hide under the covers. You might feel stressed because you can’t focus, and the slightest provocation can bring on a mood swing.

What can you do to feel better?

PMS symptoms are a fact of life for many women — and they don’t necessarily subside as we get older. On the contrary, women may find the symptoms they experience due to PMS actually get worse as they age. This can be particularly true as women reach their late 30s to early 40s, which tends to be the age range when most women will undergo perimenopause—the time leading up to a final menstrual period.

The good news is you aren’t powerless when it comes to combating these symptoms. Lifestyle changes and PMS home remedies can help you get your symptoms under control.

Home Remedies for PMS Mood Swings

Rest Up

Proper rest is just as important as exercise. Although women with PMS often feel extremely tired, they sometimes fight the urge to retire for the night. It’s vital to get at least eight hours of shut-eye. If it’s just too hard to carve out that much time at night, try to squeeze in a catnap during the day.

Home Remedies for PMS Irritability

Take a Warm Bath or Shower

A warm bath or shower can be extremely soothing and remove you from the stresses of the day. It can also help relax muscles. Use a lavender oil or soap, which have been known to ease tension and insomnia.

Try Herbal Teas

Certain herbal teas may help to provide relief from PMS symptoms and promote relaxation. Chamomile tea, for example, has calming properties that can help to reduce stress, anxiety, and irritability associated with PMS – peppermint tea may also be beneficial for alleviating some PMS discomforts, like bloating.¹

Exercise Regularly

Instead of giving in to fatigue, jumpstart your body with exercise. Aerobic exercise, whether it’s swimming, walking or hitting the elliptical machine, can help reduce PMS symptoms like bloating and moodiness. Exercise also naturally increases endorphins, the “feel good” neurochemicals produced in your brain. Of course, it helps if you are doing exercises you enjoy. For example, taking a fun dance class with a friend may be much more mood-lifting than doing jumping jacks by yourself.

Home Remedies for PMS Cramps

Apply Heat

When PMS-related cramps occur, try applying a heating pad or hot water bottles to the pelvic area. Heat improves blood flow, which may help relieve pain.

Elevate Your Legs

Women who experience back pain during PMS should consider lying down and placing pillows under their knees. This can help reduce stress on the lower back.

Try Herbal Remedies

Certain herbs have shown promise in helping to reduce menstrual symptoms. As mentioned, chamomile tea may provide some relief when consumed regularly. You can try sipping two cups of chamomile tea per day, starting a week before your period.² Ginger is another potentially effective option - grating a small piece of ginger into hot water can create a warm, cramp-relieving drink. Studies have found that 250 mg of ginger powder taken four times a day for three days can help with menstrual pain relief, and it may be as effective as ibuprofen.³

Engage in Gentle Exercise

Although it might not be your first choice when experiencing menstrual cramps, light physical activity can help alleviate some menstrual pain. Gentle stretching, practicing yoga, or taking a leisurely walk can help to provide relief.⁴ Yoga, in particular, has been shown to be effective in reducing menstrual symptoms. Some helpful yoga poses for PMS to consider include: Cat-Cow Pose, Child's Pose, Plank Pose, and Cobra Pose.⁵

Home Remedies for General PMS Symptoms

Feed Your Body Properly

Eat three meals a day and carefully consider what you are eating and drinking. Alcohol, caffeine, and salty and sugary foods can exacerbate PMS symptoms. Instead, fill your plate with fruits and vegetables, whole grains and proteins. We’ve put together a more comprehensive list of foods to eat and avoid during PMS, if you want more information.

Consider Vitamins, Herbs or Supplements

Research has shown that some vitamins and minerals, such as folic acid, calcium, magnesium, and vitamins B-6, D and E, can relieve PMS symptoms. Chasteberry, St. John’s wort and ginkgo are other options. And there is also Serenol^TM, a supplement whose ingredients have been clinically shown to help ease emotional PMS symptoms, as well as some food cravings and water retention.* Always check with your healthcare provider before taking vitamins, herbs or herbal supplements: some of them may conflict with medications you are taking and cause unwanted side effects.

Consider Alternative Therapies

There are many ways to calm one’s mind and spirit. Some women find comfort through acupuncture, whereas others may find that meditation, aromatherapy or massage do the trick.

Home Remedies: PMS Symptoms Begone

Managing PMS symptoms, which can intensify with age and during perimenopause, may involve a combination of lifestyle adjustments and can include certain home remedies. Consider using this list of remedies as a starting point. Experiment to see what works for you to help provide relief from PMS symptoms.

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