Girl with headphones looking at her phone in front of a turquoise and purple wallGirl with headphones looking at her phone in front of a turquoise and purple wall

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

Most girls get PMS – aka premenstrual syndrome – up to a week or two before their period. Common PMS symptoms 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 for PMS that you can try to help ease your symptoms.

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

Two women playing with a tennis ball

1 Exercise

It may not be at the top of your mind when you’re staring down some pesky PMS symptoms, but stretching and light exercise are a great natural remedy for PMS.

That’s because exercise releases natural feel-good chemicals (endorphins) in your brain that actually boost your mood and change the way you perceive pain. Neat, huh? Stretching also helps lengthen your muscles, which can prevent them from contracting and causing you cramps. Stretches that target your lower back and upper thighs can be especially helpful.

The only rule is to go easy and be gentle on yourself. Only do something if it makes you feel better and helps reduce PMS.

Two women sitting on the ground on the running field and talking

2 Stay hydrated

Many girls experience bloating before and during their periods. Those jeans feeling a little tight? It may be your period. Bloating is a result of your body retaining water, which can happen during your period.

Drink lots of water to help flush out any excess liquids your body is holding onto. Staying well-hydrated during your period is a good way of getting some natural PMS relief.

Two girls smiling while looking at a phone

3 Take a bath

A warm bath is a fab natural remedy for PMS. The warmth of the water can put your whole body at ease, relaxing your muscles and counteracting contractions.

Plus, warm baths are great for body and mind, and can be a little boost for a bad mood or provide much needed stress relief.

A girl lying in bed and spending time on her laptop

4 Curl up

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.

Girl in a meditation pose on the ground

5 Meditate

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.

Woman running in nature

6 Avoid stress

Stress can make your emotions feel more intense, which is never a great thing when you’re riding the emotional rollercoaster of PMS.

Stress can also make your body tense up, making your cramps feel more intense. If you need to ease up on your commitments during the week of your period, go for it. It can go a long way in easing PMS.

Girl sitting outside and holding a tomato

7 Boost your vitamin intake

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).

Girl in a front split position

8 Get regular

When you’re blocked up and having a hard time going to the bathroom, your whole abdomen is affected.

Constipation can cause additional discomfort and bloating, on top of what you are experiencing due to your hormonal fluctuations before and during your period.

Constipation also places pressure on an already sensitive uterus that is working hard to push out its lining.

Bowel movements are an important way for your body to excrete excess estrogen, a hormone responsible for much your PMS woes.

If you’re constipated, this natural process may be disrupted.So, be sure to drink lots of water and eat plenty of fibre from whole grains, fruits and veg to get and stay regular.

Girl riding a bike

9 Give in to some cravings

Listen to the clues your body is giving you on how to ease PMS. Instead of battling your cravings, listen to what they’re trying to tell you.

They’re not so random, after all. For instance, are you craving chocolate? Well, chocolate contains mood-boosting chemicals, making it a natural for PMS relief.

Feeling moody or irritable? Maybe it’s a sign you need to slow down and have an early night! So don’t be afraid to give in to your cravings just a little bit - just be sure to keep it within reason.

Stock up!

Always Pads Normal

While PMS cramps are no cup of tea, they can be helpful in alerting you that your period is about to come. This will give you time to make sure you have some Always Ultra pads in your bag, locker, or bathroom cabinet.

Always Ultra pads have an absorbent core that turns liquid into gel, keeping it away from your skin so you feel dry, comfortable, and confident on your period.