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Premenstrual syndrome (PMS) affects many young women and can show up in different ways each month. You might feel tired, irritable, bloated, or uncomfortable as your period approaches. These symptoms are common, but they don’t have to take over your life.
In this blog, you’ll discover how a naturopathic approach can support your body with nutrition, stress relief, and simple daily habits to help you feel more at ease throughout your cycle.
Understanding PMS: Why Symptoms Happen
PMS symptoms usually occur during the second half of the menstrual cycle (luteal phase) when estrogen drops and progesterone fluctuates.
Common PMS symptoms include irritability, extreme mood swings, anger, fatigue, bloating, digestive upset, headaches, breast tenderness, and cramping.
But hormones don’t work in isolation. Factors like poor gut health, chronic stress, and blood sugar swings can amplify symptoms by disrupting the body’s ability to metabolize and balance hormones.
A Naturopathic Approach to Teenage PMS
Instead of just covering up symptoms, a naturopathic approach looks at why PMS is happening in the first place. By understanding what your body needs, you can take simple steps to feel more balanced and comfortable each month.
Here are some of the key areas addressed in a holistic plan:
Gut Health
Your gut plays an essential role in hormone metabolism. If your digestive system is out of balance, it can be harder for your body to clear excess estrogen, which may contribute to more intense PMS.
Supportive strategies include eating probiotic-rich foods like organic yogurt and sauerkraut, getting plenty of fiber to keep digestion moving, and using herbal bitters to promote healthy detoxification.
Learn More About Gastrointestinal Naturopathic Medicine
Nutrition
During the luteal phase, you may notice stronger cravings for sweets and processed foods. This is partly due to hormonal shifts that affect appetite and energy levels. While it’s natural to want comfort foods, relying too much on sugary or packaged snacks can increase mood swings and fatigue.
A supportive approach includes eating regular meals with plenty of protein, colorful vegetables, healthy fats, and complex carbohydrates like whole grains or starchy vegetables. Choosing fresh, whole foods over processed options can help keep blood sugar steady and support more balanced hormones throughout the cycle.
| 📌 What Are Ultra-Processed Foods?Ultra-processed foods are products that look and taste appealing but are mostly made from artificial ingredients, added sugars, and preservatives instead of real, whole foods. Eating these foods regularly can lead to blood sugar spikes, hormone imbalances, and more intense PMS symptoms. Choosing meals and snacks made from fresh, simple ingredients can help support more balanced cycles. |
Stress Management
Chronic stress raises cortisol, which can interfere with progesterone and estrogen levels. You might feel stressed by school deadlines, social pressures, family expectations, or trying to keep up with all your responsibilities and activities. Over time, this constant tension can make PMS symptoms feel even more intense.
Learning to regulate stress is an important part of feeling better each month. Helpful practices include deep breathing exercises, gentle movement like walking or swimming, creating a regular bedtime routine to wind down, journaling to process emotions, and talking with a trusted friend or parent about what you’re going through.
Sleep Hygiene
Rest is essential for hormonal health. You need about 8–10 hours of quality sleep each night, but it can be hard to get enough when life feels busy or stressful.
Simple tips that can help include limiting screen time before bed, keeping your bedroom cool and dark, and sticking to consistent sleep and wake times. Prioritizing good sleep habits can make a noticeable difference in how you feel throughout your cycle.
Natural Remedies and Supplements for PMS
Certain nutrients can support hormone balance and help reduce PMS symptoms. These options should always be discussed with a qualified healthcare professional to ensure they’re appropriate for your needs.
- Magnesium may help relax muscles and improve sleep.
- Vitamin B6 supports mood regulation when used in the right dose.
- Correcting nutrient imbalances can ease bloating and cramps, while omega-3 fatty acids help lower inflammation.
Considering Your Options
Hormonal birth control pills are commonly used to manage PMS, and for some people, they can be helpful. But they are not the only approach, and often are not the best. If you’d prefer to work with your body’s natural cycles, naturopathic care offers another path to relief.
If you would like more personalized guidance, Dr. Stone can help you look at the full picture—your symptoms, nutrition, stress, digestion, and sleep—and create a plan that feels supportive and sustainable.
Book a Naturopathic Conssultation At Pure Body Health
Dr. Sarah Stone offers compassionate, individualized care to help you address PMS in a natural way. If you are interested in creating a plan that supports your whole health, schedule a consultation to get started.
To book an appointment at our wellness clinic in Tempe, call (480) 427-0442 or complete the online inquiry form. Visit us at 1553 W Todd Drive, Suite 106, Tempe, AZ.
FAQs
Premenstrual syndrome (PMS) describes a range of physical and emotional symptoms that occur in the days or weeks before your period, such as bloating, fatigue, irritability, or mild mood changes. Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS that can cause intense depression, anxiety, or mood swings that interfere with daily life.
Listen without judgment about how she feels can be very supportive. Encourage her to eat regular, nourishing meals, get enough sleep, move her body in ways she enjoys, and find healthy ways to cope with stress. Creating a calm environment and helping her track symptoms can also be helpful.
Regular movement can make a noticeable difference in PMS symptoms. Exercise supports healthy circulation, helps balance stress hormones, and boosts endorphins, which improve mood. It can also ease bloating and reduce fatigue.