Is your monthly visitor making life difficult for you? Here are a few natural ways to relieve those symptoms.


For some women, their period is just another bodily function, no different than breathing or digestion.

For others, it can be debilitating.

It can be a time of pain, unwanted changes to their appearance, and mood swings galore. Sometimes when the pain becomes overwhelming, they turn to over-the-counter medications and prescription drugs, believing it’s their only option for relief.

Fortunately, there are alternate ways to relieve PMS symptom and manage the pain and nausea that may have become a regular part of your life. Here are three common PMS symptoms you can address with food and movement.

1. Cramps

NSAIDs, like aspirin and ibuprofen, relieve pain by dampening inflammation. So, consistently eating anti-inflammatory foods may help in a similar way. To help your body squelch inflammation, ramp up your intake of anti-inflammatory-rich foods, drinks, and spices such as:

  • Fruits
  • Vegetables
  • Legumes
  • Cold Water Fish
  • Nuts and seeds
  • Spices such as: turmeric, cinnamon, and cayenne pepper
  • Green tea, turmeric, and ginger tea

In general, a plant-based diet seems to help with PMS symptoms. Homemade fruit and veggie smoothies with a handful of nuts, or whole grain cereal flavored with nuts, fruit, cinnamon, and flaxseeds are an easy way to incorporate anti-inflammatory foods for breakfast. Consider also including green tea and ginger turmeric tea into your drink rotation.

2. Water retention

Exercise and movement help with circulation and move fluid throughout your body so you can eliminate extra fluid through sweat. Even though drinking extra water may seem counterintuitive, you still need to make sure to drink enough water when working out (and in general): 8 cups or divide your weight in pounds by 2, then drink that number in ounces. For example: 120 lb/ 2=60 lbs, drink 60 oz.

Eating too much sodium can also add to swelling, so be mindful of high sodium foods through foods and snacks. If you decide to eat canned foods, choose low sodium or no sodium added varieties.

3. Tender Breasts

Flaxseeds have been shown to relieve breast pain, so find more ways to incorporate them into your day-to-day. They can be easily added to salads, smoothies, cereal-both hot and cold, and baked goods.

If you find your PMS symptoms are interfering with your normal routine, see a gynecologist in addition to making changes to your lifestyle. Remember, every woman’s body is different, so it’s important to explore and see what works for you.

Get to know your body, and start finding relief from those monthly battles.

Adapted from the original article.

Kendra Tolbert, MS, RDN, CDN, CLC is a registered dietitian nutritionist, certified lactation counselor, and certified aromatherapist based. Through her private practice, she helps women and couples prepare for pregnancy and enjoy healthier, happier pregnancies. Learn more about Kendra at Live Fertile.