Path to Health and Healing

Premenstrual Syndrome – 5 Strategies For Beating PMS Before It Beats You

Being a woman, you no doubt have experienced Premenstrual Syndrome (PMS) at some point in your life. But did you know that in the medical “world” PMS is actually questioned on being a real medical condition?

Having worked with thousands of women over the years and being a woman myself, I know the struggle is real, so to help you, I have put together 5 strategies for beating PMS before it beats you. 

Five Strategies for Beating PMS Before It Beats You

Did you know that a question often asked in the medical field is: “Is PMS real?”

Hard to believe, isn’t it.  The reality is, PMS affects approximately 80% of menstruating women at some point in their life.

What does PMS actually stand for?

Premenstrual syndrome manifests itself in a mix of physical and emotional symptoms during the one or two weeks before menstruation that can make you feel like violent world revolutions are taking place within your mind and body.

One of the first steps to making sure PMS doesn’t pull you under on your worst days is understanding it.

#1 Strategy: Understand and Record

The symptoms of PMS vary from woman to woman, and even from cycle to cycle, but they tend to occur in somewhat predictable patterns.

Keeping track of the symptoms you experience over several cycles will help you to identify the patterns of your personal battle and equip you to identify triggers and anticipate the timing of your symptoms. Once you know what to expect, you will be more prepared to implement further strategies to deal with and lessen your symptoms.

PMS symptoms generally start to show up 6 to 10 days before menstruation and disappear once a woman’s period begins. They may be barely noticeable one month and intensely severe the next.

It’s important to understand that at least half of these symptoms are mental and emotional, as this will help you to view them from a distance, giving you greater power in controlling them.

Symptoms include:

  • Tension/anxiety
  • Depression
  • Crying (that you can’t really explain)
  • Mood swings
  • Irritability/anger
  • Changes in appetite/food cravings
  • Insomnia
  • Social withdrawal
  • Poor concentration/memory, trouble thinking clearly
  • Joint/muscle pain
  • Headaches
  • Fatigue
  • Weight gain because of fluid retention
  • Abdominal bloating/cramps
  • Breast tenderness
  • Acne flare-ups
  • Constipation or diarrhea
  • Nausea

Yes, the list is long, and you could probably add to it (for example, get specific with those “mood swings;” and does anyone else just feel like they have someone else’s brain for a few days and that “trouble thinking clearly” comes right on the heels of some of your sharpest ideas?).


Keep track of the symptoms you recognize for at least two months. Note when they appear, how severe they are, how long they last, when you ovulate and when menstruation begins.

Record triggers you can identify and activities, foods, etc. that seem to aggravate or alleviate symptoms. You should eventually be expecting certain symptoms and have a plan in place to deal with them. In the Path to Hormone Health Group Program, you are provided with how to track your cycles and how to eat a hormone healthy diet.

Now let’s move on to a few strategies that have been proven and suggested by other PMS sufferers and medical professionals. 

#2 Strategy: Eat, Drink and Be Wary

One strategy to help you deal with some of the physical discomfort associated with PMS, is to be wary of what and how much you eat and drink while your symptoms are present.

Eating small amounts several times a day, rather than two or three large meals, can reduce bloating, cramps, and nausea. Limiting your salt intake can help reduce fluid retention.

Try not to give into the crazy food cravings that may hit you—especially if they involve salty or sugary snacks, coffee, or chocolate (Argh!). Caffeine can increase your insomnia and headaches and further scramble your brain and emotions. Also, try to avoid alcohol where possible.

Choose instead to eat wholesome foods such as:

  • Fresh fruits and vegetables (especially leafy green) and whole grains.
  • Calcium-rich foods like sardines, yogurt, cooked kale and broccoli
  • Foods high in vitamin E, such as wheat germ, almonds, sunflower seeds, and spinach
  • Fish high in omega 3 fatty acids, such as salmon, sardines and
  • Avocado: balances hormones and is high in good fat, fiber, magnesium, potassium, and vitamin B6

#3 Strategy: Exercise (Naturally)

Staying active is one of the best strategies for increasing your overall health. While you may not feel like jogging around the block once PMS has hit full force, a brief walk, swim, or another aerobic form of exercise can lift your mood, eradicate some fatigue, ease irritability—and give you a chance to just enjoy your social withdrawal.

Making 30 minutes a day of medium to brisk exercise a regular part of your lifestyle will benefit your entire body, mind, and spirit, leaving you ready and able to deal with PMS and lessening the affect it has on you.

#4 Strategy: Work at Relaxing

Stress just makes everything worse, so work at relaxing.

It’s an unfortunate truth that most of us are unable to fling ourselves on our bed or hide out in a dark corner whenever our inner life becomes especially painful or bewildering, so you will need to find other ways to relieve tension and ease anxiety. Turn to an activity or thought that brings you peace.

You may also wish to try some of these tips:

  • Improve your posture to release stress. Sit up straight. Stand up and stretch. If you have the opportunity, lie flat on the floor, stretch out to your full length and then relax. Concentrate on each muscle one at a time, making sure none of them remain tight.
  • Breathing deeply and steadily can also help you relax and de-stress. It’s helpful in pushing you toward sleep when you’re lying bed wide awake. Lie still, tune out your tumbling thoughts and just breathe.
  • Some people find that journaling or writing poetry, even if it doesn’t end up making any sense, can help them relax and release tension, confusion, and

#5 Strategy: Search for Alternatives

There are various herbal remedies and vitamin/mineral supplements recommended for dealing with PMS. In the Path to Hormone Health Group Program, we delve deeper into this. 

Care is always recommended when it comes to supplements as you will need to educate yourself as to their use and dosage.

Massage and acupuncture may also relieve PMS symptoms. For continuing severe cases, you may wish to consult your doctor for further help.

If you have ever struggled with PMS, you know it is real, and it can be powerful. You can beat it before it beats you, though. Just remember that by taking control and implementing these key measures, you’ll be able to beat it rather than letting it defeat you month after month.

If you are ready to forget PMS for good, and would like to learn more about the Path to Hormone Health Program can help you and are ready to live a life free of PMS. CLICK HERE.


Mayo Clinic Staff:

Stacy Baker:

Josh Axe, MD:

Joseph Mercola, DO:

Madeline Vann, MPH and Lindsey Marcellin, MD:

Premenstrual Syndrome – 5 Strategies For Beating PMS Before It Beats You

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