how to relieve pms
Women's Health

Beat PMS Symptoms Quickly: 10 Easy Strategies For Instant Relief

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PMS affects over 85% of women around the globe, with almost all experiencing some degree of irritability or mood swings every month. The worst part is that PMS symptoms vary from woman to woman. Some women experience bloating, cramps, and mood swings; others deal with acne, headaches, and fatigue.
Fortunately, there are proven strategies to lessen the intensity of these feelings, such as decreasing your intake of high Glycaemic Index foods and steering clear from caffeine, alcohol and tobacco -making sure you find easy ways to regulate those pesky hormones! Read on for ten tips to help you quickly beat your worst PMS symptoms soon so you can find immediate relief from monthly cravings and emotions!

This post does NOT contain medical/health advice. All the information provided is for general informational and educational purposes only and is not a substitute for professional advice. Please consult with your medical professional before making any decisions about your health.

1. Diminish high Glycaemic Index (GI) foods

Reducing high Glycaemic Index food is not only good for overall health, but it also helps to stabilise blood sugar levels which can directly relieve PMS symptoms. Blood sugar spikes and dips can lead to mood swings and intense cravings, which are common with PMS. Ensuring you get the right food with a low glycaemic index can help regulate your blood sugar levels and drastically reduce those uncomfortable symptoms. Furthermore, eating low-GI foods has many other benefits and can help to reduce fatigue, improve brain function, and increase energy levels. So when it comes to beating PMS symptoms quickly, reducing high glycaemic index food is an essential part of the equation!

Trading high-GI foods for healthier, low-GI alternatives can significantly affect your daily functioning and well-being. As a passionate advocate for mindful eating, I wholeheartedly encourage you to take charge of your health by understanding the glycaemic index of various foods and making informed choices in favour of low GI nutrition. By doing so, not only will your body thank you, but you’ll also be taking an authentic step towards a healthier and more vibrant life for yourself and your loved ones.

2. Avoid caffeine, alcohol and tobacco

avoid alcohol and tobacco to relieve pms symptoms

Embracing a life free of caffeine, alcohol, and tobacco can dramatically transform your health and well-being and fill you with a newfound vitality. Caffeine can disrupt hormones and increase anxiety, while alcohol is a depressant that can cause insomnia. Tobacco limits the body’s ability to absorb essential vitamins and minerals, making it hard for the body to cope with hormonal changes during PMS.
By avoiding these substances, you can reduce your physical symptoms and maintain better control over your stress levels. Additionally, regular exercise and eating a balanced diet will help further keep PMS symptoms in check.

Breaking free from the chains of these addictive substances will enable you to experience more authentic, genuine connections with yourself and others. With each step toward a healthier lifestyle, you are investing in your physical and mental health and building a foundation of trust in your ability to create lasting, positive change.

3. Decrease salt intake

Reducing salt intake can have an impressive impact on reducing PMS symptoms. High sodium levels are known to cause water retention and bloating, which are both common issues with PMS. Lowering your salt intake can help reduce the severity of these symptoms and benefit your overall health in the long run. Reducing salt intake can help to reduce inflammation and prevent various health issues such as high blood pressure, heart ailments, and kidney troubles.
So if you suffer from PMS symptoms, reducing salt consumption is an easy and effective step towards a healthier and happier life.

Embrace the authentic flavours of your food, as nature intended, and allow your taste buds to appreciate the true essence of each ingredient. Trust me, friends, every small step counts in this journey, and by cutting down on salt, you can pave the way towards a more vibrant and wholesome way of living.

4. Decrease dairy products

PMS symptoms relief - avoid dairy products

The discussion about decreasing dairy product consumption has gained significant traction recently. This shift in perspective is fueled by increasing awareness of the potential health benefits, environmental impact, and ethical considerations. By reducing their intake of dairy products, many individuals have reported experiencing improvements in digestion, skin health, and overall well-being.

Dairy products are known to be one of the main culprits behind PMS symptoms, such as cramps, mood swings and bloating. Reducing dairy consumption can help alleviate some of these common issues. Dairy products contain an excess of hormones and saturated fats that can disrupt your endocrine system’s natural balance and lead to higher levels of inflammation, resulting in PMS symptoms. Opting for healthier, dairy-free alternatives such as almond milk or nut milk can be an effective strategy to help reduce these symptoms and promote better overall health.

5. Normalise sleeping patterns

A consistent sleeping pattern can significantly improve your overall well-being and daily performance. Many of us overlook the importance of a regular sleep schedule (I learned this the hard way!), often leading to issues such as insomnia, fatigue, and even weakened immunity. Normalising your sleeping pattern allows your body to fall into a natural rhythm, ensuring you enjoy deep, restorative sleep cycles. Going to bed and waking up at the same time each day, even on weekends, will help regulate your internal clock, leaving you feeling more refreshed, energised, and ready to take on the day.
Additionally, it’s essential to create a soothing sleep environment and establish calming bedtime rituals, such as reading a book or taking a warm bath, to signal your body that it’s time to wind down. By accepting these measures, you’ll be well on your way to enjoying a stable, healthy sleep routine.

6. Increase green leafy vegetables

green leafy vegetables

Elevating the intake of green leafy vegetables in your daily diet is a wise decision and a transformative lifestyle change with immense health benefits. These nutritional powerhouses, such as spinach, kale, lettuce, and collard greens, are filled with a multitude of nutrients, including vitamins A, C, K, and E, minerals like calcium, potassium, and magnesium, and powerful antioxidants.

The combination of vitamins, minerals and antioxidants found in these veggies can support hormone balance, reduce inflammation, boost immunity, maintain optimal digestive functionality, and even reduce the risk of chronic diseases such as heart disease and diabetes. Additionally, green leafy vegetables serve as a rich source of fibre, which supports weight management and prevents hunger by promoting a feeling of fullness.

Embracing a diet abundant in these green gems not only revitalises your physical health but also helps to keep your mental well-being on track. The nutrients found within these superfoods can help boost serotonin, dopamine and endorphins – hormones that make us feel good! With so many great benefits, why not try adding some greens to your diet today? You might surprise yourself with how much more energised you feel!

7. Increase Magnesium, Zinc, B6, Tryptophan, lodine and L-Tyrosine containing food

Foods rich in magnesium, zinc, vitamin B6, tryptophan, iodine, and L-tyrosine can lead to many health benefits, including reducing PMS symptoms. These nutrients are essential for hormone balance and cognitive health.

These essential nutrients play a crucial role in supporting your body’s overall function and well-being.

  • Magnesium, for instance, helps with muscle relaxation and energy production.
  • Zinc aids in immune function and wound healing.
  • Vitamin B6 contributes to cognitive health and hormone regulation.
  • Tryptophan, an essential amino acid, promotes healthy sleep patterns and serotonin production.
  • Iodine supports thyroid function and proper growth.
  • L-tyrosine benefits cognitive performance and mood regulation.

By increasing the consumption of foods rich in these nutrients, such as leafy greens, nuts, seeds, whole grains, and lean proteins, you can support a thriving body that performs optimally for a wholesome life. Trust and fuel your body with the nutrients it needs for a healthier, happier you.

8. Increase fatty fish (EPA, DHA)

fatty fish omega 3

Incorporating fatty fish into your diet can provide numerous health benefits, thanks to their rich content of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential nutrients have been shown to have anti-inflammatory properties, which can help with hormonal balance. Additionally, they support brain and heart health, strengthen the immune system and aid overall well-being. Eating fatty fish such as salmon, mackerel, sardines, and trout can help to ensure that your body is getting enough EPA and DHA to support optimal health.

9. Natural menstrual products

Natural menstrual products can be a great way to help relieve PMS symptoms. These products are usually made from organic cotton and other soft, breathable materials that reduce the risk of infection and irritation. Natural menstrual products such as menstrual cups, organic cotton pads, and period underwear are more sustainable than traditional disposable options, reducing our ecological footprint and helping protect our planet. Incorporating natural menstrual items into your routine is an easy way to ensure you stay comfortable during your period while also doing your part for the environment.

Give natural menstrual products a try, and experience the benefits – both for you and our planet – that come with these safer, softer, and eco-friendly options.

10. Eliminate endocrine disruptors

Natural cleaning products

Endocrine disruptors are harmful chemicals that interfere with our hormonal systems, leading to many adverse health effects, including physical symptoms associated with PMS. Essential for survival, hormones regulate critical functions like growth, metabolism, and reproduction. Taking steps like avoiding pesticides and plastic products, using natural personal care items, and eating organic foods are great ways to limit exposure to endocrine-disrupting chemicals.

By making conscious choices about the products we use and the foods we eat, we can work together towards healthier living for ourselves and our planet.


It’s tough to endure PMS, and that’s why you should seek whatever easy tips and remedies that can help you cope with the discomfort it brings. Thankfully, there is a holistic approach to hormone regulation and balance, so implement some of these ideas for long-term relief.
So let’s continue this conversation on PMS with open minds and hearts as one big supportive community! As we wrap up this discussion, I want to challenge youโ€”what is the most helpful tip you haven’t known about or haven’t tried yet?
Please share your thoughts in the comments section below, and let’s keep the conversation going!


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