Preventing PMS Naturally

Preventing PMS Naturally

Have you ever felt overwhelmed by emotions when you’re close to your period, to the extent that even a radio commercial can make your cry? This is Premenstrual Syndrome or PMS. Premenstrual Syndrome doesn’t just have physical reverberation, but emotional ones too.

What is PMS?

It’s the usual package that comprises crankiness, moodiness and sadness all rolled into one, including tender breasts and cramps. While the PMS symptoms for all women tend to vary, they are usually mild and manageable. However, a recent review in the medical journal The Lancet estimates that between 5-8% of women suffer symptoms that are severe enough to substantially affect daily activities. Another study found that between 11-32% of women reported severe or extreme premenstrual changes for each of the 10 symptoms researchers asked about.

The effects of PMS

On emotion

  • Irritability
  • Anxiety and nervous tension
  • Mood swings
  • Depression
  • Reduced coping ability
  • Difficulty concentrating
  • Lower libido or, rarely, increased libido
  • Feeling unloved
  • Wanting to be alone
  • Reduced interest in life

On your body

  • Fluid retention (swollen fingers or ankles)
  • Bloating
  • Breast swelling/tenderness
  • Headaches
  • Tiredness and fatigue
  • Insomnia
  • Weight gain
  • Constipation
  • Food cravings
  • Aches and pains
  • Poor coordination
  • Skin problems such as acne

Ways to manage PMS

Here are some of the supplements to consider that could relieve you from PMS:


It is said that during the menstrual cycle, many don’t get enough calcium from their diet, which affects the calcium levels, hence why many are predisposed to PMS symptoms. This is evident in a study that showed how calcium supplements aided in reducing some symptoms of PMS, like bloating and fatigue. More so, researchers concluded that calcium supplementation was effective for reducing psychological symptoms, including sadness, mood swings, and anxiety.

Vitamin B-6

Vitamin B-6 stems from vitamin B, and is involved in the production of neurotransmitters serotonin, which plays a big role in keeping your mood in check. This vitamin is commonly found in many foods you eat, including:

  • chickpeas
  • tuna, salmon, and other fish
  • potatoes and other starchy veggies
  • beef liver and organ meats

If you eat cereal for breakfast, then you’re already feeding your body with this essential vitamin as many cereals are fortified with B6. Ladies, several studies have shown that taking a daily vitamin B-6 supplement may help with many of the psychological symptoms of PMS, which includes moodiness, irritability and anxiety.


Magnesium holds an important role in the body, such as regulating blood pressure, supporting the immune system and helping with muscle and nerve damage. That said, many women lack this vital mineral and have low levels of magnesium. With this in mind, a study found that taking magnesium and vitamin B-6 helped participant’s ease their PMS symptoms, including depression, anxiety, insomnia, water retention, and breast tenderness. To ingest this mineral naturally, food high in magnesium include almonds, green leafy vegetables and peanuts.


With regular exercise, you can easily hold the reigns on stress and PMS and as a result, improve your mood.

Rest Well

Make it a point to get adequate sleep and rest everyday, irregardless of battling PMS symptoms.

Reduce Stress

Another natural tip to keep PMS at bay is practising relaxation techniques like meditation or Yoga and also steering clear of stressful activities.


Lavender, synonymous with relaxation can help with sleep, anxiety, and even acne and skin irritations, so using it to treat menstrual cramps is just a bonus. It also serves as a muscle relaxer so try applying it topically to your abdominal area or add a few drops to a warm bath.