Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you.

Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms.

What’s Normal?

Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come.

Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.¹ Progesterone levels fall, then rise.¹ Serotonin, a brain chemical that affects mood, is also fluctuating.² These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month.

PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.³ They may also change before and after you have children.

The most common physical and emotional PMS symptoms include:

• Abdominal cramps
• Hormonal acne
• Headaches
• Fatigue
• Bloating
• Body aches
• Breast tenderness
• Changes in libido
• Irritability
• Mood swings
• Feelings of anxiousness or sadness

If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions.

While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle.

Natural Solutions for Severe PMS and Period Symptoms

There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you.

Heavy Flow Periods

Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.⁴ When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure.

Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue.

• Increase Water Intake

It is  vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps.

• Eat Iron-rich foods

Blood loss can lead to iron deficiency.⁵ Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.⁶ Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows.

• Get Extra Vitamin C

Vitamin C helps your body absorb iron.⁷ In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.⁷

Cramps

Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern.

For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.⁸ Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower.

As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.⁹ Opt for low-intensity exercises like yoga, walking, or stretching.

Certain vitamins and minerals can help to relieve cramping. These include:

• Magnesium – relaxes muscles¹⁰
• Iron – replenishes iron lost through blood loss
• Omega-3 fatty acids – reduces inflammation¹¹
• Potassium – reduces bloating and muscle cramps¹²
• Vitamin B6 – improves mood and reduces pain¹³
• Fiber – reduces inflammation and bloating
• Zinc – reduces inflammation and supports antioxidant defense¹⁴

10 Foods that can ease period cramps:

1. Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron
2. Bananas: Rich in potassium and vitamin B6
3. Salmon: High in omega-3 fatty acids
4. Ginger: Contains anti-inflammatory and pain-relieving properties
5. Dark Chocolate: Contains magnesium and mood-boosting properties
6. Walnuts: Contain magnesium and omega-3 fatty acids
7. Avocados: Good source of healthy fats, magnesium and potassium
8. Berries: Rich in antioxidants and fiber
9. Oats: High in fiber, magnesium, and zinc
10. Pumpkin Seeds: Packed with magnesium, zinc, and iron

Hormonal Acne

It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage..

As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline.

If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts.

5 Natural Skincare Treatments for Hormonal Acne

1. Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.¹⁵
2. Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.¹⁶
3. Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.¹⁷
4. Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.¹⁸
5. Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.¹⁹

Irritability and Mood Swings

Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down!

With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.²⁰

If your irritability level seems worse than normal, you might simply need a little extra self-care:

• Go for a walk
• Try meditation
• Journal your thoughts
• Do something that you love
• Practice yoga or gentle exercise

The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.²¹

Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.²¹

Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS.

To lift your mood, consider increasing your intake of these 2 essential nutrients:

1. Magnesium – found in spinach, almond, dark chocolate, or targeted supplements¹³
2. Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins¹³

Insomnia

Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.²²

If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution.

A good bedtime routine might include:

• Consistent sleep schedule: Go to bed and wake up at the same time every day
• Wind down activities: Try reading, stretching, journaling, or meditating
• Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep
• Warmth: Take a warm bath or shower, or enjoy a warm cup of tea

Other things that may help with PMS insomnia:

• Cutting back on caffeine and alcohol
• Daily exercise
• Meditation before bed
• Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow
• Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements

The Takeaway

Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor.

At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

 This article has been referenced, and scientifically reviewed by Nicole Avena, PhD.

References:

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