Natural and Lifestyle Treatments for PMS and PMDD

Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD) affect millions of women worldwide. While medication and hormonal treatments are sometimes necessary, many women look first to natural remedies and lifestyle changes. Research shows that lifestyle factors — like diet, exercise, and stress management — can significantly reduce symptoms.

This guide explores the most effective PMS natural remedies and PMDD lifestyle changes, based on the latest evidence.

Getting the Basics Right First

Before reaching for supplements or herbs, it’s important to lay strong lifestyle foundations.

• Stress management: Stress can make PMS worse by raising cortisol and adrenaline. Prioritising sleep, relaxation, and restorative activities helps reduce symptom intensity.

• Balanced diet: Eating plenty of vegetables, whole grains, and lean proteins stabilises blood sugar, which improves both mood and energy. Limiting sugar, alcohol, and refined carbs reduces bloating and irritability.

Exercise for Hormone Balance

Regular aerobic exercise has been shown to reduce both the physical and emotional symptoms of PMS. Exercise lowers stress hormones, boosts endorphins, and may improve progesterone sensitivity in the brain. Even 30 minutes of brisk walking, cycling, or yoga most days can make a difference.

Diet Changes to Reduce Symptoms

• Complex carbs (brown rice, oats, rye bread) help stabilise blood sugar.

• Lean proteins (chicken, fish, eggs, beans) support neurotransmitter production.

• Limiting alcohol and caffeine may reduce anxiety, sleep disturbance, and breast tenderness.

A diet rich in calcium, magnesium, and vitamin D has been linked to fewer PMS symptoms.

Supplements That Have Evidence

• Calcium: Studies show 1200–1600mg/day can reduce PMS-related depression, tension, cramps, and headaches.

• Magnesium: May ease PMS-related pain and mood symptoms; research is ongoing.

• Vitamin B6: Supports serotonin production. Low doses (<10mg/day unless prescribed) may help mood swings.

• Vitamin D: Especially helpful in winter and for women with deficiency; shown to reduce menstrual pain and psychological symptoms.

Herbal Options

• Chasteberry (Vitex Agnus-Castus): Clinical trials support its role in reducing irritability, breast tenderness, and mood changes. Avoid if pregnant, breastfeeding, or taking antidepressants/antipsychotics.

• Saffron: Early studies suggest benefits for mood-related PMS symptoms.

• St John’s Wort: May improve mild PMS-related depression, but interacts with many medications (including the pill).

• Evening Primrose Oil: May help with cyclical breast tenderness, though evidence is weak.

The Role of Cognitive Behavioural Therapy (CBT)

CBT has been directly compared with fluoxetine (an SSRI antidepressant) in women with PMDD. Results showed CBT significantly improved mood symptoms — and benefits lasted up to a year after treatment. For women who prefer a non-medication approach, CBT is a strong evidence-based option.

Complementary Therapies

• Acupuncture: Some studies show improvements in PMS symptoms, though evidence quality is mixed.

• Mind-body approaches like mindfulness, yoga, and relaxation can help reduce stress and improve resilience to cyclical mood changes.

Final Thoughts

Natural and lifestyle treatments can’t always replace medical therapy, but they often provide a safe and effective first step. Addressing stress, exercise, diet, and supplements may significantly reduce PMS and PMDD symptoms.

If your symptoms are severe or not improving, a personalised medical approach may be needed.

FAQ

• What are the best natural remedies for PMS?

  Evidence supports calcium, magnesium, vitamin B6, vitamin D, and chasteberry. Lifestyle changes like exercise and diet also make a big difference.

• Can supplements cure PMDD?

  Supplements may reduce symptoms but rarely work alone for PMDD. Medical treatments and/or CBT are often required.

• Is exercise really effective for PMS?

  Is exercise really effective for PMS?

• Are herbal treatments safe?

  Some herbs like chasteberry and saffron are well tolerated, but always check for interactions with prescription medications.

• When should I see a doctor for PMS or PMDD?

  If your symptoms interfere with work, relationships, or daily life, it’s time to seek professional help.

About the Author

Dr Georgina Standen is a Women’s Health GP and Medical Director of Sirona Health. She specialises in the diagnosis and treatment of PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder), as well as broader hormonal health and menopause care. Her approach blends evidence-based medicine with personalised, compassionate support to help women regain control of their health and wellbeing.

Sirona Health offers PMS and PMDD consultations in Stroud, Cirencester, Tetbury, Fairford, Lechlade, Calne, Corsham, Chippenham, Malmesbury and Bath, along with nationwide secure online appointments.

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