Understanding PMS: Embracing Your Body’s Signals

PMS is common—but that doesn’t mean it’s normal to suffer. Every month, millions of women are sidelined by mood swings, fatigue, irritability, and cravings, often brushed off by society as “just hormones.” But your body is not broken. These symptoms are messengers—not enemies. When you learn how to work with your cycle, not against it, everything starts to change.

Studies suggest that 90% of women experience premenstrual symptoms (PMS) to some degree. Each of us experiences PMS differently, both from person to person and from day to day. Symptoms can range from mild to severe, with some women experiencing Premenstrual Dysphoric Disorder (PMDD)—a more extreme form of PMS that affects around 5-8% of menstruating women.

What is PMS?

But what causes mood swings and PMS? More importantly, what is your body asking for? How can we feel better naturally? Let’s start by learning about the role of hormones throughout the menstrual cycle and the best ways to relieve PMS symptoms.

A woman with abdominal pain.

Why Do Women Experience PMS and Mood Swings?

Understanding the Menstrual Cycle

It’s time to stop pathologizing women’s cycles and start understanding them. The more we learn to honor what our bodies are telling us, the less we feel at war with ourselves.

Your menstrual cycle is a continuous process beginning on day one of your period, continuing until your next period starts. It consists of fluctuating hormones that influence mood, energy levels, and overall well-being.

This cycle isn’t merely biological; it’s a vital feedback loop constantly communicating with you. Unfortunately, most of us were never taught how to read these signals. Understanding your cycle is your roadmap back to body literacy.

A model uterus with flowers.

Phases of the Menstrual Cycle

Here’s how it works:

• Follicular Phase (Days 1-14): This phase starts on the first day of your period. Oestrogen, the primary female sex hormone, rises. Women often experience higher energy levels, better moods, and increased mental clarity. Typically, this is when women feel their best.

  
  

• Ovulation (Around Day 14): Oestrogen peaks just before ovulation, causing the release of an egg. Some women may feel a boost in confidence and energy. However, others might experience mild irritability or anxiety as hormone levels shift.

  
  

• Luteal Phase (Days 15-28): After ovulation, progesterone levels rise to prepare the body for a potential pregnancy. If pregnancy doesn’t occur, both oestrogen and progesterone drop sharply. This drop can lead to mood swings, fatigue, irritability, cravings, and bloating—hallmark symptoms of PMS. For too long, women have been told to keep hustling in this phase. However, our bodies often request rest, reflection, and nourishment.

  
  

This hormonal roller coaster explains why you might feel like a completely different person from one week to the next.

Other Contributing Factors

When you live in a world that prioritizes productivity over cyclical well-being, it’s no surprise your body protests. Remember, PMS isn’t a personal failure—it’s a sign your needs aren’t being met.

Your hormones aren’t the sole cause of PMS and mood swings. Other factors that can worsen symptoms include:

• Blood sugar imbalances: These can result in energy crashes and irritability.

• Nutrient deficiencies: Particularly in magnesium, B vitamins, and omega-3s.

• Stress: This increases cortisol levels, worsening PMS symptoms.

• Poor sleep: Disrupts hormonal balance.

• Inflammation: Linked to exacerbated PMS symptoms, as seen in studies like this one.

  
  

Now that we understand why PMS happens, let’s explore how we can nurture our bodies with natural ways to manage symptoms and achieve a more balanced life throughout the month.

A relaxed woman stretching in bed.

Natural Ways to Reduce PMS and Mood Swings

1. Balance Blood Sugar with Nutrient-Dense Foods

Why it works: Blood sugar spikes and crashes can intensify mood swings. Consuming balanced meals with protein, healthy fats, and fiber helps stabilize blood sugar and prevents energy dips.

How to do it:

This isn’t about restriction—it’s about fueling your body with what it actually needs, not what diet culture tells you.

• Begin your day with protein-rich breakfasts (e.g., eggs, Greek yogurt, smoothies with protein powder).

• Choose whole foods instead of processed snacks to avoid sugar crashes.

• Eat regularly to keep irritability from low blood sugar at bay.

  
  

2. Get Enough Magnesium

Why it works: Magnesium helps relax the nervous system, reducing stress, anxiety, and cramps tied to PMS.

How to do it:

• Eat magnesium-rich foods such as dark leafy greens, almonds, pumpkin seeds, and dark chocolate.

• Consider a magnesium supplement (such as magnesium glycinate) if you're deficient.

  
  

A bowl of healthy food.

3. Reduce Stress with Mindfulness and Relaxation Techniques

Why it works: You weren't meant to be “on” all the time. Constant stress isn't your fault; it’s a symptom of a culture that glorifies burnout. High stress can worsen PMS by increasing cortisol, disrupting the balance of oestrogen and progesterone.

How to do it:

• Incorporate deep breathing exercises, meditation, or gentle yoga into your routine.

• Use adaptogenic herbs like ashwagandha or rhodiola (consult a healthcare professional first).

• Prioritize self-care. Even short periods of relaxation can be beneficial.

  
  

4. Exercise Regularly (But Don’t Overdo It)

Why it works: Movement aids in regulating hormones, reducing inflammation, and releasing endorphins, which elevate mood and alleviate PMS symptoms.

How to do it:

You don’t have to crush your workouts to earn rest or self-worth. Movement should be an act of care, not punishment.

• Engage in moderate exercise (e.g., walking, swimming, strength training) throughout the month.

• Avoid excessive high-intensity workouts during the luteal phase, as your body may be more fatigued.

  
  

A woman doing gentle exercise.

5. Support Gut Health

Why it works: The gut microbiome influences estrogen metabolism. A healthy gut can aid in balancing hormones and reducing PMS symptoms.

How to do it:

• Consume fermented foods such as yogurt, kimchi, sauerkraut, and kefir.

• Consider a high-quality probiotic if necessary.

• Minimize processed foods and refined sugars that harm gut bacteria.

  
  

6. Prioritize Sleep

Why it works: Inadequate sleep can exacerbate mood swings, elevate stress, and intensify PMS symptoms.

How to do it:

• Aim for 7-9 hours of sleep nightly.

• Cut down on blue light exposure from screens before bedtime.

• Maintain a consistent sleep schedule.

  
  

A happy woman in bed.

7. Reduce Caffeine and Alcohol Intake

Why it works: Society often presents these as coping mechanisms during overwhelming times. You don’t need to eliminate them entirely, but being aware of their effects is empowering. Caffeine can spike cortisol and heighten anxiety, while alcohol can worsen mood swings and disrupt sleep.

How to do it:

• Limit coffee intake, particularly during the luteal phase.

• Switch to herbal teas like chamomile or peppermint.

• Reduce alcohol consumption, especially before bedtime.

  
  

8. Try Herbal Remedies

Why it works: Certain herbs may help balance hormones and ease PMS symptoms.

How to do it:

• Chasteberry (Vitex agnus-castus) could help ease mood swings and irritability (NIH study).

• Evening primrose oil may alleviate breast tenderness and aid mood regulation.

• Always consult a healthcare provider before starting any herbal supplements.

  
  

A cup of herbal tea.

9. Track Your Cycle

Why it works: Knowing which phase you’re in enables you to adjust your lifestyle to align with your body's natural rhythms.

How to do it:

• Utilize an app like Clue, Flo, or MyFLO to track symptoms and hormone fluctuations.

• Plan self-care and workload around your cycle’s energy shifts.

  
  

10. Seek Support and Guidance

Why it works: You’re not alone in navigating hormonal imbalances—support can lead to meaningful change.

How to do it:

• Collaborate with a health coach to design a tailored plan for your hormones.

• Join online communities or consult a healthcare provider if symptoms become overwhelming.

  
  

Close-up of hands exchanging a paper heart.

This Is Your Body's Wake-Up Call

PMS is your body waving a red flag—not to punish you, but to wake you up. It asks for change, demands rest, nourishment, boundaries, and support. This isn’t weakness; it’s wisdom. When you start listening instead of overriding, true healing begins.

Take Control of Your Hormonal Health

You don’t have to dread this part of your cycle—or feel like you’re failing when your body requests something different. The truth is, you’ve never been taught how to work with your cycle because we exist in a system that treats female biology as an inconvenience.

But you can break that cycle. You can stop blaming yourself. You can learn to decode your symptoms and build habits that support your body instead of silencing it. If you're ready to take your power back, my coaching can help.