The Menstrual Health Series: Why PMS Isn't All in Your Head

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. And when you learn how to work with your cycle, not fight against it, everything starts to change.

Studies suggest that as many as 90% of women experience premenstrual symptoms (PMS) to some degree. Because we are all unique, we each experience these differently from person to person, or from day to day. The 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.

But what are the causes of mood swings and PMS? And 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 pathologising women’s cycles and start understanding them. The more we learn to honour what our bodies are telling us, the less we feel at war with ourselves.

Your menstrual cycle is a constant process which begins on day one of your period, and continues right through until you next period starts. It's a series of fluctuating hormones, which influence your mood, energy levels, and overall well-being.

But this cycle isn’t just a biological process—it’s a vital feedback loop that’s constantly communicating with you. But most of us were never taught how to read the signals. This is your roadmap back to body literacy.

A model uterus with flowers.

Here’s how it works:

• Follicular Phase (Days 1-14, starting from the first day of your period): Oestrogen is the primary female sex hormone which gives women their During this phase, levels of oestrogen (the primary female sex hormone) rise, leading to higher energy levels, better mood, and increased mental clarity. This is generally the time when women feel their best.

  
  

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

  
  

• Luteal Phase (Days 15-28): After ovulation, progesterone levels rise, preparing the body for a potential pregnancy. If pregnancy doesn’t occur, both oestrogen and progesterone drop sharply, which can lead to mood swings, fatigue, irritability, cravings, and bloating—hallmark symptoms of PMS. For too long, women have been told to push through this phase, to keep hustling at full speed even when their bodies are clearly asking for rest, reflection, and nourishment. That pressure? That’s part of the problem.

  
  

This hormonal rollercoaster 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 designed for productivity, not cyclical wellbeing, of course your body protests. PMS isn’t a personal failure—it’s often a sign your needs aren’t being met.

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

• Blood sugar imbalances (which can cause energy crashes and irritability)

• Nutrient deficiencies (especially magnesium, B vitamins, and omega-3s)

• Stress (which increases cortisol and can worsen PMS symptoms)

• Poor sleep (which disrupts hormonal balance)

• Inflammation (which has been linked to worsening PMS symptoms in studies like this one)

  
  

Now that we know why PMS happens, let’s explore how we can nurture our bodies with natural ways to manage symptoms and feel more balanced 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 make mood swings worse. Eating balanced meals with protein, healthy fats, and fiber helps stabilize blood sugar and prevent energy dips.

How to do it:

This isn’t about restriction—it’s about fuelling your body with what it actually needs, not what diet culture says it should want.

• Start the day with protein-rich breakfasts (e.g., eggs, Greek yogurt, or a smoothie with protein powder).

• Choose whole foods over processed snacks to avoid sugar crashes.

• Eat regularly to prevent irritability caused by low blood sugar.

2. Get Enough Magnesium

Why it works: Magnesium helps relax the nervous system, reducing stress, anxiety, and muscle cramps associated with PMS.

How to do it:

• Eat magnesium-rich foods like 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 designed to be “on” all the time. Constant stress isn't your fault—it’s a symptom of living in a culture that glorifies burnout. High stress levels can worsen PMS by increasing cortisol, which affects the balance of oestrogen and progesterone.

How to do it:

• Try deep breathing exercises, meditation, or gentle yoga.

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

• Prioritize self-care—even 10 minutes of relaxation per day can help.

  
  

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

Why it works: Movement helps regulate hormones, reduce inflammation, and release endorphins, which improve mood and reduce PMS symptoms.

How to do it:

You don’t have to smash your body in the gym to earn your rest or prove your worth. Movement should be a form 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 prone to fatigue.

A woman doing gentle exercise.

5. Support Gut Health

Why it works: The gut microbiome influences estrogen metabolism. A healthy gut can help balance hormones and reduce PMS symptoms.

How to do it:

• Eat fermented foods like yogurt, kimchi, sauerkraut, and kefir.

• Take a high-quality probiotic if needed.

• Avoid excessive processed foods and refined sugars that harm gut bacteria.

6. Prioritize Sleep

Why it works: Poor sleep can worsen mood swings, increase stress, and make PMS symptoms more severe.

How to do it:

• Aim for 7-9 hours of sleep per night.

• Reduce blue light exposure from screens before bed.

• Stick to a consistent sleep schedule.

A happy woman in bed.

7. Reduce Caffeine and Alcohol Intake

Why it works: Let’s be real: these are the coping tools society hands us when we’re overwhelmed and under-supported. You don’t have to give them up completely, but understanding their effect gives you the power to choose differently. Caffeine can spike cortisol and increase anxiety, while alcohol can worsen mood swings and disrupt sleep.

How to do it:

• Limit coffee intake, especially in the luteal phase.

• Opt for herbal teas like chamomile or peppermint instead.

• Reduce alcohol consumption, especially close to bedtime.

8. Try Herbal Remedies

Why it works: Some herbs have been shown to help regulate hormones and reduce PMS symptoms.

How to do it:

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

• Evening primrose oil may help with breast tenderness and mood regulation.

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

A cup of herbal tea.

9. Track Your Cycle

Why it works: Understanding which phase you’re in allows you to adjust your lifestyle accordingly.

How to do it:

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

• Plan self-care and workload based on your cycle’s natural energy shifts.

10. Seek Support and Guidance

Why it works: You don’t have to navigate hormonal imbalances alone—support can help you make meaningful changes.

How to do it:

• Work with a health coach to create a personalized plan for your hormones.

• Join online communities or talk to a healthcare provider if symptoms are severe.

Close-up of hands exchanging a paper heart.

💥 This Is Your Body in Rebellion

PMS is your body waving a red flag—not to punish you, but to wake you up. To ask for change. To demand rest, nourishment, boundaries, and support. This isn’t weakness. This is wisdom. When you start listening instead of overriding, that’s where 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 asks for something different. The truth is, you’ve never been taught how to work with your cycle because we live 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.