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  • Writer's pictureGrace Health

6 Tips For Relieving Premenstrual Syndrome (PMS)

Updated: May 18, 2023

Even though there is no cure for PMS, that doesn’t mean you can’t get some relief and experience a less uncomfortable time as your body goes through this menstrual phase.

A little lost? In the days before menstruation begins, many women navigate body aches, cramps, mood swings, and even constipation and diarrhoea. Sometimes so severe that it interferes with daily life. These symptoms are what we call Premenstrual Syndrome (PMS). It’s caused by changing hormone levels during the luteal phase. You can learn more about it here!

How to relieve PMS symptoms:

Here are six habits that should help you feel a whole lot better until your flow begins.

Eat healthier

Consider cutting back on sugar, salt, caffeine, and alcohol, especially if you’re particularly sensitive to their effects. Instead, adopt a balanced diet that includes plenty of fruits, vegetables, and whole grains. Limit processed foods and saturated fats. Processed foods can make you feel bloated and trust us when we say you don’t want to feel even more bloated than you would during the premenstrual phase.

Get sufficient sleep

The days right before your period is when you should get the most rest. Aim to get 7 to 9 hours of sleep each night to help relieve fatigue and improve overall well-being. If you usually get 7 hours aim for eight. Sleeping early is also recommended this is not the time to binge on your favourite shows. Get some rest your body will thank you.

Exercise regularly

It might be the last place you want to go but not only is exercise a proven mood booster, but it can also help you feel more energized zed. Besides, it helps reduce stress and stave off chronic disease. Even if you only manage to do a few reps for a shorter amount of time, do it anyway.


This might sound confusing right after talking about exercise. However, the kind of relaxing we are referring to here is to help you feel better, both emotionally and physically. For instance, if you are suffering from cramps, you can help tense muscles relax with a heating pad, a warm bath or even certain essential oils. The key is to find what works for you and stick with it. This could be anything from snack, to unwinding, loose-fitting clothing, especially in the abdominal area and perhaps a preferred position to lie down.

There's not a one-size-fits-all nutrient mix to help alleviate PMS. A variety of different vitamins and minerals can help ease PMS symptoms. A few of the most popular include vitamin B6 (for energy), vitamin D (for mood lifting) and magnesium (for PMS-induced headaches). Remember, you need to consult with a healthcare provider before introducing any supplements. Getting too much of one nutrient can undermine your body's ability to absorb others.

Get an orgasm

Make that two or even three😉. Sex is more than a good distraction and mood booster. Touching and being touched by your partner can help calm frazzled nerves, and having an orgasm will flood your brain with oxytocin, the hormone responsible for feelings of comfort and pleasure. It’s also a good painkiller for those headaches. No partner? No problem. Give yourself a hand. If you want you can try masturbating!

In summary

PMS symptoms can be rough but that doesn’t mean there’s nothing you can do about it. Start by trying out these quick and easy tips and tell us if it works or helps provide some kind of relief.

Stay informed, stay in control Do you have any tips for PMS relief? Share in the comments

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Mike William
Mike William
4 hours ago

I totally understand how challenging PMS can be. It's reassuring to know that while there's no cure, there are ways to manage the symptoms. I've found that regular exercise, a balanced diet, and staying hydrated help me a lot. Also, herbal teas and warm baths can be quite soothing. It's all about finding what works best for you. Thanks for sharing this information—it's always good to know we're not alone in this! level devil


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Lamb Herman
May 09

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