A029 9 Natural Remedies for PMS

#### If you feel a little off before your period, you’re not alone.

Most girls get PMS – aka [premenstrual syndrome](/en-gb/period-hub/symptoms-explained/what-is-pms/) – up to a week or two before their period. Common [PMS symptoms](/en-gb/period-hub/symptoms-explained/symptoms-before-your-period/) include bloating, cramps, breast tenderness, and mood changes.

They’re most likely caused by changes in the levels of estrogen and progesterone in your body – the two main hormones responsible for your menstrual cycle.

Here’s the good news! There are lots of [natural remedies](/en-gb/period-hub/symptoms-explained/natural-remedies-for-pms/) for PMS that you can try to help ease your symptoms.

## Here’s a list of our favourite natural remedies for PMS


Read the full article below

Menstrual cramps occur when the lining of the uterus, which has built up in preparation for pregnancy, needs to flake off and leave the body. For this to happen, the uterine muscles alternately contract and relax. These contractions can in turn cause crampy menstrual pains. Not everyone experiences these. Some feel only slight discomfort, while others experience pain in the lower abdomen or sharp pain radiating to the legs and back. Other symptoms that may accompany menstrual pain include:<br/>
- nausea,
- vomiting,
- diarrhoea.
<br/>
However, it is important to remember that although menstrual pain is common, acute pain caused by these cramps is not. You should consult your doctor if you have acute pain, if it impedes your daily functioning or if it intensifies over time. These symptoms may suggest that there are other factors behind what appears to be normal, expected menstrual pain.

A015 - T02 - Why period cramps happen and how do you know it's it?

Why period cramps happen and how do you know it's it?

A065 What is PMS (Premenstrual Syndrome)?

Sometimes PMS symptoms deserve a good cuddle under the duvet. This is a good way of dealing with PMS if you have the time. PMS cramps are a result of contractions in your uterus.

Helping your muscles relax and loosen will help counteract these contractions. Relax your body by curling up. Add in a hot water bottle against your lower abdomen for extra effect. The warmth will feel good against your cramps and will relax your muscles.

A029 - T04 - SUB01 - Curl up

A055 Toxic Shock Syndrome Symptoms

Toxic Shock Syndrome Symptoms

Caffeine tends to make your blood vessels constrict and can constrict the uterus. This can make cramping feel more intense.

During your [period](/en-gb/period-hub/first-period-and-puberty/first-period-symptoms/ "First period symptoms"), skip the morning coffee and opt for a herbal tea instead! If you need to start your day with coffee, try decaffeinated coffee during your period. If you rely on caffeine all day, then to beat the afternoon slump, have a protein-rich snack or go for a brisk 10-minute walk. This will give you a boost of energy.

Skip the caffeine

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A029 - T08 - Get regular

Get regular

Confused emoji

A040 What Causes Irregular Periods?

What Causes Irregular Periods?

A029 - T02 - Stay hydrated

Stay hydrated

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Irregular periods

Every woman at some point in her life experiences crampy menstrual pains. And how to get reduce period pain and cramps? You can start with warm compresses!

A015 How to get rid of period pain and cramps

How to get reduce period pain and cramps

If there’s a silver lining to getting period cramps, it’s that they often start a day or two before your period.

This gives you a nice (if uncomfortable!) heads up that your period is on its way, and enough time to check if your supply of pads and tampons is fully replenished from last month’s period.

You can also start wearing pantyliners to catch that first bit of period blood when it starts.

A015 - Get prepared

Get prepared


Meditation is a great way of connecting with your thoughts and emotions. Getting in touch with yourself is very helpful in clearing any bad thoughts or feelings from your mind.

A029 T05 - SUB01 - Meditate

A015 How to Get Rid of Period Pain and Cramps

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Discovering a little blood on your knickers before your period is due can be confusing. But breathe deep. It’s usually no big deal. Click to learn more!

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9 Natural Remedies for PMS

## Having "The Talk"
Puberty, with its physical and emotional changes, can be a rollercoaster ride for girls, so it’s important to have honest and open conversations. How you explain puberty to your daughter will set the tone for the next few years (no pressure!).

If you think it’s time to explain puberty to your daughter and have the ‘period talk’, follow these tips.

A117 How To Explain Periods And Puberty To Your Daughter

A149 PMS fatigue

Popping a painkiller may be the first thing that comes to mind when asked how to get rid of period pain. Over-the-counter painkillers lower the levels of cramp-inducing chemicals in your body known as prostaglandins. You can take a pain reliever when you start feeling cramps.

Be sure to talk to your parents before taking any medication and always follow the dosage instructions on the box.

Try an over-the-counter painkiller

Pain

Yes, we know. You want to stay on the sofa. But resist that urge to remain curled up in a ball on the couch and get moving. Your body will thank you for it.

That’s because exercise releases endorphins – the feel-good hormones. Endorphins actually change the way the brain processes pain, and therefore can make pain feel less intense. Pretty neat, huh? 

Fitting in some light exercises for period pain can be as simple as doing a few minutes of yoga or taking a brisk walk around the block. The main thing is to increase your blood circulation, loosen up your muscles, and get those endorphins flowing. 

In addition to this, maintaining a healthy diet and regular exercise regimen can make a significant contribution to preventing menstrual pain.

Get moving

PH03 - Symptoms Explained - Our most read Articles

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Why is my period late? This is a question that can keep many women awake at night. A period can appear a few days after the planned date for a completely different reason. If it happens occasionally, it does not necessarily mean there is a reason to worry. If your menstrual cycles are becoming increasingly irregular and the intervals between bleeds are getting longer, you should consult your doctor.

A045 Why is my period late? 10 Reasons for a Late Period

A015 - ADP - How to Get Rid of Period Pain and Cramps - Related Articles

6 Avoid stress

4 Curl up

What does PMS mean? PMS is a collection of cyclical physical, mental and emotional symptoms that primarily affect women of childbearing age, usually between 20 and 40 years of age. A key role in premenstrual syndrome is played by hormonal fluctuations that occur in women between ovulation and the first menstrual bleeding. In some, these symptoms may also persist during the initial menstrual phase. The exact cause of PMS in unknown but the normal hormonal changes during the cycle trigger receptors to send signals resulting in symptoms which can significantly impact quality of life.   In severe cases PMS is called Premenstrual dysphoric disorder (PMDD) which is now recognised as a disease entity.

Find out [why you crave chocolate before your period](/en-gb/period-hub/symptoms-explained/cravings-before-and-during-period/)

A065 - T01 - So, What is PMS?

So, What is PMS?

When you’re pregnant, every little change in your body takes on greater significance, and you can read each of them as a sign of what is happening with your baby. That is great, as long as you don’t over-interpret, or assume everything is an indication that things are going wrong! The same thing applies to your discharge.

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A047 What Are The Symptoms Before Your Period?

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Learning how to manage [period pain and menstrual cramps](/en-gb/period-hub/symptoms-explained/what-is-pms/) can be hugely helpful in adjusting to menstruation and enjoying puberty as best you can. How to get rid of period pain? It all depends on your body, sometimes home remedies are enough to relieve period pain and sometimes you need to see a doctor.

How to manage period cramps? Here are our best tips for how to get rid of period pain (or at least decrease the pain):

A015 - T03 - How to Get Rid of Period Pain and Cramps.  10 remedies to try

How to Get Rid of Period Pain and Cramps.  10 remedies to try

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Eating foods that are rich in fibre (like lentils, spinach, beans and vegetables) and reducing foods that are high in fat, salt and sugar. Try to avoid or limit your intake of red meat, high fructose corn syrup and highly processed foods. Also limit your alcohol consumption.

Certain foods may bring relief from cramps - they are called anti-inflammatory foods. They help to increase blood flow and relax the uterus. These include:

- berries, 
- tomatoes, 
- pineapple 
- spices: turmeric, ginger, garlic. 
- green leafy vegetables, 
- almonds, walnuts and 
- fatty fish, e.g. salmon

This way you’ll stay healthy and give your body the right ingredients to fight period pain.

Eat a balanced diet

Carousal - A015 How to Manage Period Pain and Cramps

A015 How to Manage Period Pain and Cramps

Heat can help with menstrual pain. Warm water can help relax your muscles and ease the pain and may relieve smooth muscle spasms. If you decide to take a bath during your period, ensure that the water temperature is not too high and that the bath is not too long (20 minutes maximum).

Take a warm bath or shower

Hugging a heat pad or hot water bottle is one of the most popular ways to stop period cramps. Applying heat to your cramping area can increase blood flow, which in turn helps loosen the muscles that are contracting and causing [cramps](/en-gb/period-hub/symptoms-explained/how-to-get-rid-of-period-pain-and-cramps/ "Cramps"). Added bonus: you get to cuddle up all warm and cozy for some relaxation time. All in the name of how to stop period pain.

Hug a heat pad or hot water bottle

PMS probably affects most women over the age of 30. With age, its symptoms can get worse.

A065 - T03 - Does PMS change with age?

Does PMS change with age?

The most important thing in diagnosing PMS is to observe yourself and your body. It is also helpful to rule out other causes, such as a thyroid disorder or polycystic ovary syndrome if your cycle is irregular - these can produce symptoms that are often confused with PMS. You should then see a specialist for diagnosis. It is also worth remembering that PMS symptoms disappear during pregnancy and after the menopause.

A065 - T09 - How is PMS diagnosed?

How is PMS diagnosed?

From cramps to mood swings, get insights into common period symptoms and how to manage them effectively.

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What is PMS? Every girl asks this question during puberty! It was known as premenstrual tension, which can manifest itself in many different ways - most commonly physical symptoms, but can also be joined by emotional and psychological ones. Learn all about premenstrual syndrome and its most common symptoms.

A065 What is PMS (Premenstrual Syndrome)? - Article Body 

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A029 -T06 - Avoid stress

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With Always Infinity FlexProtect Night Extra (Size 4) period pads with wings, you may even forget you are wearing a pad so you can enjoy a good-night sleep.

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In addition to psychological symptoms, a woman may also experience physical symptoms. Some of these can be very strong and annoying. Examples of premenstrual syndrome symptoms:

- Cramps
- Backaches
- Breast tenderness
- Skin problems
- Headaches
- Bloating
- Diarrhoea
- Constipation
- Changes in appetite
- General weakness

A065 - T06 - Physical signs and symptoms of PMS

Physical signs and symptoms of PMS

The emotional, psychological symptoms of PMS include many symptoms. The most common premenstrual symptoms (PMS):

- Mild depression
- Angry outbursts
- Mood swings, increased tearfulness and apathy
- Concentration and memory problems
- Irritability, nervousness
- Hyperactivity
- Anxiety disorders
- Feeling out of control of one's own life
- Loss of self-confidence
- Sleep disturbances

A065 - T05 - Emotional and behavioral signs and symptoms of PMS

Emotional and behavioral signs and symptoms of PMS

Dr. Tariq Miskry image

Dr Tariq Miskry

If you feel a little icky before your period, know you’re not alone, but here’s the good news! There are lots of natural remedies for PMS that you can try!

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How do you relieve period pain when you have no energy to do anything? If your cramps are really bad, try resting. Take a quick snooze. You may wake up feeling refreshed and cramp-free. You can also just lie on the bed or sofa and listen to music or read a book.

Rest

Dr David Nunns

Article reviewed by

8 Get regular

A029 - T01 - Exercise

Exercise

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Would you like to know what exactly a yeast infection is, and how to recognise it by your discharge? We’re here to give you the details.

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Vitamins and minerals are important for maintaining proper body functions. When they’re out of whack, you just don’t feel quite right.

Calcium, magnesium, and Vitamin B6 have been proven to have positive effects on pain, a real plus when you have PMS. Be sure to include a bunch in your diet (like vegetables and fruits).

A029 - T07 - SUB01 -Boost your vitamin intake

Symptoms appear before your period starts (as many as five days) and will disappear during your period. Symptoms can affect your body and your brain, and their intensity can vary a lot from girl to girl. (As if you don’t have enough to deal with.)

Today, up to about 80% of women struggle with at least one of the characteristic symptoms of PMS, but this does not significantly affect their daily functioning. What are PMS symptoms? Symptoms are divided into mental, emotional and physical.

A065 - T04 - What are the Symptoms of PMS?

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01-3tried and true PMS Bloating Remedies

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9 Natural Remedies for PMS

If you feel a little off before your period, you’re not alone.

Here’s a list of our favourite natural remedies for PMS

01 Exercise

02 Stay hydrated

03 Take a bath

04 Curl up

05 Meditate

06 Avoid stress

07 Boost your vitamin intake

08 Get regular

09 Give in to some cravings