PMS & Monthly Cycle Balance

Finding Relief Naturally

Why it matters:
Premenstrual syndrome (PMS) affects up to 75% of women of reproductive age, with symptoms like cramps, bloating, mood swings, fatigue, and food cravings. These changes are triggered by monthly hormone fluctuations in estrogen and progesterone — and can disrupt daily life if left unmanaged.

How it works:

During the second half of the cycle (luteal phase):

  • Estrogen drops → mood changes, lower energy.
  • Progesterone rises, then falls → bloating, breast tenderness, sleep disturbance.
  • Neurotransmitters shift (serotonin and GABA) → irritability, cravings, and anxiety.

Nutrients that help:

  • Vitamin B6 → supports serotonin, easing mood swings and irritability.
  • Magnesium → relaxes muscles, reduces cramps and bloating.
  • Calcium → linked to fewer PMS symptoms in studies.
  • Omega-3s → lower inflammation and menstrual pain.
  • Evening Primrose Oil → rich in GLA (gamma-linolenic acid), which supports hormone balance and reduces breast tenderness.

Foods that help:

  • Leafy greens, nuts, seeds → magnesium and calcium
  • Fatty fish, flaxseeds → Omega-3s
  • Bananas, poultry → Vitamin B6
  • Healthy plant oils (like evening primrose or borage oil as supplements)

Lifestyle tip:

Cutting back on caffeine, alcohol, and excess sugar can noticeably reduce PMS severity. Gentle exercise and mindfulness practices also help rebalance hormones naturally.

Helpful for:

  • Menstrual cramps and bloating
  • Mood swings and irritability
  • Fatigue and cravings
  • Breast tenderness