5 Ways to Relieve Premenstrual Syndrome Symptoms

Natural Ways to Reduce Premenstrual Syndrome

Premenstrual Syndrome.  PMS.  Most of us women will experience it at some point in our lives, whether it’s a strange cycle or two, or years of discomfort. 

The symptoms of PMS can be disruptive – affecting our social, mental and physical activities.  Many women pop some ibuprofen, grit their teeth and hang on till the symptoms clear, but it does not have to be that way!  

The suggestions here are general and intended to point you in the right direction. 

Keep in mind your symptoms and physiology are unique to you and it’s important to run labs and work with a knowledgeable provider for proper treatment!  

And yes, there are more treatment options than just birth control pills and painkillers!

5 Ways to Reduce Premenstrual Syndrome Symptoms

1. Reduce caffeine intake

This includes coffee, caffeinated tea, and, sorry, chocolate.  Caffeine can increase estrogen levels, which can make your PMS symptoms much worse.  Estrogen can be bossy and drive many PMS symptoms, such as irritability, anger, breast tenderness and insomnia.   

2. Increase your complex carbohydrates

This includes whole grains, fruit, starchy veggies.  This can not only help reduce cravings, but also help stabilize your blood sugars and improve your energy.

3. B-Vitamins

Your liver uses a lot of B-vitamins, especially vitamin B-6, to process your hormones as they change drop in the week before your period.  If you take the pill, your B-6 is likely to be depleted from your medication, so it is especially important to take supplementally!  

4. Regular exercise

In the studies, exercise has been shown to help reduce PMS within 4 weeks (and double the benefit at 8 weeks) of starting. Whether it’s weights, walking, hiking, yoga….all of it is beneficial. 

5. Stress reduction

You can’t always change your stress, but there are ways to change how you interact with it!  Exercise, healthy sleep patterns, and meditation are powerful tools when used regularly.  As women, we all know that high stress makes for a rough PMS and menstrual cycle!

Not all women’s PMS symptoms are the same, and neither is the best treatment for them. 

If your tools, strategies and lifestyle choices are not helping enough, consider working with a knowledgeable provider to evaluate your symptoms, run labs and create the best treatment for you as an individual.  

Give yourself back a week plus every month!!

Follow us on Instagram to learn more from our team.

Dr. Casey Berkebile San Jose Naturopath

Dr. Casey Berkebile ND, LAc
Naturopathic Doctor San Jose

Sign up for a free 10-minute consultation here.


Our Services

Your health is one of your greatest assets. At Naturopathic Family Health in Willow Glen, California, our goal is to help you cultivate that asset and take control of your health and well-being.

Learn More

Sign Up For Our Newsletter

We’ll update you with our latest news and naturopathic health topics that impact you.