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6 Natural Remedies for PMS Relief

6 Natural Remedies for PMS Relief

Natural remedies for PMS relief exist. Some can relieve pain. Maybe just as important, some can help ward off those pre-period "crankies" that tend to alienate you from coworkers and even friends and family members you love.  

Ladies, you know what I’m talking about. During those 4 to 5 days before your period starts, we can be a bit … difficult … to be around. In our defense, it’s understandable considering we’re dealing with stabbing cramps and bloating so bad we can’t button our favorite pair of jeans.

Stop suffering (and torturing everyone around you) by trying out these 6 natural remedies for PMS relief.

1 – Acupuncture

Laying in the fetal position isn’t the best way to deal with PMS cramps. A more effective solution (that’s likely to bring longer-lasting relief) is the ancient Chinese practice of acupuncture.

Acupuncture requires the insertion of thin needles along energy pathways (meridians) to restore balance in bodily systems like digestion and hormonal regulation – both of which contribute significantly to PMS symptoms.

If you decide to give it a try, keep in mind you’ll need to continue treatments to stay in balance. You can work with a certified acupuncture specialist to create an optimal schedule based on the severity of your PMS.

2 – Dietary Changes

Chocolate and wine might seem like the best comfort foods when you’re in the middle of a painful bout of PMS. Sorry to be the bearer of bad news, ladies, but eating them might make your symptoms worse, not better.

When you eat 20 mini chocolate bars, all you’re managing to do is elevate your prostaglandins level. The higher they go, the more pain you’re going to feel.

Instead, consider cutting down on processed foods and sweets, which can also worsen premenstrual bloating. Drink plenty of water and nosh on foods that contain complex carbohydrates to regulate blood sugar levels and that are calcium-rich to alleviate mood swings. Other foods packed with omega-3 fatty acids reduce inflammation and alleviate breast tenderness and cramping.

Here are some good examples:

  • Anchovies
  • Avocados
  • Bananas
  • Broccoli
  • Oranges
  • Prunes
  • Strawberries

3 – Essential Oils

Bloating. Cramps. Mood swings. They’re the hallmarks of a bad case of premenstrual syndrome. Before you load up on over-the-counter pain relievers that have unpleasant side effects, certain essential oils can provide relief.

  • Peppermint can work wonders if your PMS pain causes stomach queasiness. Roughly half of all women of reproductive age become nauseous before or during their periods. To use it, apply 2 drops directly to the back of your neck. For ladies with sensitive skin, dilute it first with a carrier oil like coconut oil.
  • Lavender is another popular essential oil that can ease period discomfort by helping you get a restful night’s sleep. Cramps can interrupt your ability to relax enough to fall asleep. You can apply some lavender essential oil directly to your skin (the bottom of your feet is a convenient location). Alternatively, you can use an affordable essential oil diffuser or an even more convenient essential oil inhaler that contains lavender and is formulated to promote sleep.

4 – Exercise

Probably the last thing you want to do when struck by painful cramping and bloating is to go for your usual morning jog. However, dragging yourself out of bed and to the gym is one of the best ways to relieve your period pain.

Exercise releases endorphins in your body. Those are the hormones that act like natural painkillers and mood enhancers. Aim for at least 30 minutes of moderate physical activity most days of the week to keep PMS symptoms in check.

5 – Massage Therapy

Massage therapy can help with all sorts of pain. PMS is no exception. A good massage promotes relaxation in your body and mind, which can be helpful in alleviating the symptoms associated with PMS.

Increased circulation is another benefit of massage which indirectly helps ease bloating and cramping. Consider asking for a lymphatic drainage massage if you’re struggling with PMS because it can reduce fluid retention that causes uncomfortable bloating and swelling.

6 – Herbal and Vitamin Supplements

Herbs and vitamins can provide significant relief from bloating, cramping, and mood swings that plague women during that time of the month.

Some vitamins have shown promise in combatting the worst PMS symptoms, including:

Herbal teas also can provide soothing relief for premenstrual pain. Two of the most beneficial include chamomile and ginger tea, which have anti-inflammatory properties. Ginger offers the added bonus of curbing PMS-triggered nausea.

Get off the mood swings

PMS doesn’t have to disrupt your life. These natural remedies for PMS relief can alleviate some of your worst symptoms so you can get off those mood swings and get back to enjoying life.

About the Author: Shari Berg is a researcher, frequent blogger, feature writer, and author of  Wars End with Me. 


  1. A brief history of acupuncture. Accessed March 20, 2023.
  2. Efficacy of Chamomile in the Treatment of Premenstrual Syndrome: A Systemic Review. Accessed March 20, 2023.
  3. Effect of Aerobic Exercises in Improving Premenstrual Symptoms Among Healthy Women: A Systematic Review of Randomized Controlled Trials. Accessed March 20, 2023.
  4. Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Accessed March 20, 2023.
  5. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Accessed March 20, 2023.
  6. Is Vitamin B6 Beneficial in Treating PMS? Accessed March 20, 2023.
  7. Premenstrual Syndrome (PMS). Accessed March 20, 2023.
  8. Prostaglandins. Accessed March 20, 2023.
  9. The Effects of Manual Lymphatic Drainage and Transcutaneous Electrical Nerve Stimulation in Premenstrual Syndrome. Accessed March 20, 2023.
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