A little PMS can be normal—it’s your body’s way of reminding you to slow down and practice self-care. But when your mood crashes, cramps become unbearable, or you feel like throwing things, that’s your body saying something is out of balance.
Sometimes this phase is your body’s signal to stop. Women are cyclical beings, and this is the time to lower the intensity, rest, and honor the natural rhythm of your cycle. PMS is not just an inconvenience; it’s valuable information. It reflects how well your hormones, nutrition, and stress levels are balanced.
When harmony is disrupted, the body calls for attention through discomfort. The good news? You can bring balance back—with nourishing foods, supportive supplements, and simple yoga poses that help your body release tension and restore calm.
Nourish Your Body: Nutrition to Reduce PMS Symptoms
A balanced, anti-inflammatory diet is key. Start by eliminating sugar—you’ll notice a difference fast. Sugar increases inflammation and pain, and it depletes your B vitamins, which are essential for emotional balance.
Instead of sugar, choose sweet potatoes (camote) topped with raw butter and salt—they’re rich in Vitamin A and help regulate blood sugar. You can also try my Mocha Matcha Smoothie.
Chocolate naturally lifts your mood and satisfies cravings! Dark chocolate can also help ease PMS, as it contains theobromine and phenylethylamine, compounds that support serotonin production and promote a sense of well-being.
Supplement with:
- Magnesium (200–300 mg at night) to relax muscles and nerves.
- Vitamin B6 to support mood and hormone metabolism.
- Black Currant Seed Oil, which helps the uterus relax and reduces cramps (avoid if pregnant).
Gentle Yoga Poses to Soothe PMS Naturally
Movement is one of the most effective ways to relieve PMS symptoms, regulate your menstrual cycle, and reduce stress. These simple yoga poses help restore blood flow to the pelvic area, balance the nervous system, and calm emotional fluctuations.
1. Resting Butterfly Pose (Supta Baddha Konasana) — The PMS Neutralizer
Lie down on your bed or mat. Bring the soles of your feet together and let your knees open to the sides. If your inner thighs feel tight, place pillows under your knees for support.
Find your pubic bone, located at the lowest part of your abdomen. Using your thumbs, apply gentle pressure along this bone—this helps release pelvic tension and increase circulation.
As you press gently, breathe in for 4 counts, hold for 4, exhale for 4, and hold again for 4. Continue this rhythm for 5–10 minutes.
For added comfort, apply a few drops of lavender essential oil mixed with olive oil to your belly, and place a warm compress or hot pack over it.
2. Legs Up the Wall (Viparita Karani) — Calm and Circulate
Lie on your back near a wall and extend your legs upward, resting your heels or calves against the wall. Let your arms rest by your sides and close your eyes.
Stay here for 5–10 minutes, taking slow, deep breaths. This pose supports lymphatic drainage, helps reduce bloating, and balances the parasympathetic nervous system—your body’s natural rest-and-digest mode.
It’s one of the simplest ways to restore hormonal balance and bring calm to the body during PMS.
3. Child’s Pose (Balasana) — Release Emotional Tension
Kneel on the floor, bring your big toes together, and open your knees slightly. Fold forward, resting your forehead on the mat or a pillow, and extend your arms forward or place them by your sides.
In Balasana, take slow, deep breaths into your lower belly. Imagine sending your breath directly to the area of discomfort. This posture gently massages the abdomen and promotes emotional release, helping ease anxiety, sadness, or irritability that often accompany PMS.
Understanding PMS as a Message from Your Body
PMS symptoms are not just an inconvenience—they are signals that your cycle may be out of balance. In traditional healing systems, the menstrual cycle is considered a profound and natural rhythm that reflects our overall health.
When we experience intense PMS—pain, mood swings, or exhaustion—it’s often a sign that our liver, digestion, or emotional energy need support. Listening to these signals helps us realign our hormones and understand what our bodies truly need.
Your menstrual cycle is a powerful teacher—it connects you to your body’s natural wisdom and to generations of women who have used it as a guide to health and healing.
Final Thoughts: Embrace Your Cycle, Restore Your Balance
Balancing PMS naturally begins with awareness: of your food, your movement, your breath, and your emotional cycles. With the right nourishment and gentle, mindful practices, you can transform your monthly discomfort into a moment of deep connection and renewal.
If you want to explore more ways to support your hormonal health through natural remedies, discover Natural Woman: Herbal Remedies for Radiant Health at Every Age and Stage of Life. In this book, you’ll find how plant medicines can become your allies for vibrant health—helping you restore balance, relieve emotional and physical symptoms, and nurture your body through every phase of womanhood.
She served as a Fulbright scholar on traditional medicine, a Clinical Fellow at Harvard Medical School, and a National Institutes of Health-funded research scientist in mind/body medicine.
Are You Ready to Advance Your Career?
If you want to advance your career in integrative medicine, explore my courses and certifications.
