Three Ways Reduce PMS Symptoms Naturally

Yep!  It’s that time of the month again.  You can usually tell in the days before you start.  Approximately three out of four women experience PMS in their lives.  Here are some ways you can counter PMS naturally.


Magnesium is essential for several body functions, including the regulation of the hormones that affect menstruation.  If you are low on magnesium, you are more likely to experience migraines and mood swings during your cycle.  Here are a few foods high in magnesium:

● Almonds (raw)

● Pumpkin seeds (raw)

● Spinach

● Cashews (raw)

● Black beans

● Brown rice

Note: Raw nuts are better because some nutritional value gets reduced in the roasting process; however, unsalted roasted nuts can work as well. Women should be getting 310mg to 320mg of magnesium in their diet every day.

You can also take a supplement.

Omega 3

A diet high in Omega 3 has a plethora of benefits for the brain.  Omega 3 can help relieve symptoms, such as:

● Depression

● Anxiety

● Headaches

● Aching breasts

The best way to get enough Omega 3 is by eating wild-caught salmon or taking a quality supplement. You can also find Omega 3 in plant-based foods such as:

● Flaxseed

● Avocados

● Walnuts

Plant-based foods must be processed in the body to turn from a short-chain fatty acid to a long-chain fatty acid.  I mention this because of differing opinions about whether or not plant-based Omega 3’s are as adequate as fish-based, naturally a long-chain fatty acid.  Do some research to find what might work best for you.


Women need 1,000 mg of calcium a day until you reach 50.  At 50 and beyond, you should be getting 1200mg a day to keep your bones healthy.  Calcium can help with fatigue, breast tenderness, depression, constipation, and diarrhea.  You can get calcium in:

Dairy products

Almonds (raw)

Leafy greens

Sesame seeds

Symptoms of PMS can improve by incorporating healthy foods into your diet.  Exercise is another way to help reduce cramping.  If you feel that your symptoms are severe, see your doctor and diagnose the root cause.

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