Beat PMS Like a Boss

Hey girls, let’s get real—PMS can make you feel like you're fighting an uphill battle. But guess what? You can absolutely take charge of your body with a few natural tricks up your sleeve. These 10 holistic hacks will help you manage PMS like a pro, so you can keep crushing life, even on those tough days.

1. Track It, Own It

PMS symptoms sneaking up on you? Not anymore. Track your cycle and symptoms with a journal or app (like Clue or Flo). You’ll be able to spot patterns, so you can plan those big meetings, workouts, or social events when you know you’re feeling your best. Knowledge = power.

2. Nature’s Remedies to the Rescue

Forget the chemical-laden stuff—mother nature’s got all you need:

• Acne breakout? Pop a daily 15mg zinc supplement.

• Bloating? Try burdock root capsules to beat the bloat.

• Migraines? Feverfew is your new BFF.

Bonus: For general PMS discomfort, try magnesium-rich foods like spinach, pumpkin seeds, or even a supplement like Natural Calm.

3. Vitamins & Minerals = Your Best Allies

Low on energy, mood swings, cramps? You might be missing key nutrients like magnesium, calcium, and B vitamins. Studies show that 80% of women with PMS are low in magnesium! Adding these into your daily routine will help take the edge off.

Top Tip: Consider taking a high-quality B-complex vitamin and supplementing with magnesium glycinate for smooth sailing through your cycle.

4. Trim the Extra Weight for Extra Relief

The science is simple—the more extra weight you carry, the more likely PMS is to hit you hard. Get moving, stay active, and eat mindfully. Your cycle (and your body) will thank you.

5. Stress Less, Smile More

PMS gets worse when stress is running the show. Take time for YOU. Whether it's deep breathing, yoga, or just taking 10 minutes for some peace with a cup of chamomile tea, stress management is non-negotiable.

Pro Tip: Try incorporating ashwagandha—an adaptogen that helps reduce stress levels and brings balance to your hormones.

6. Get Moving, Feel Better

Exercise is your natural mood booster. Even if it’s a quick walk, getting your body moving increases those feel-good endorphins that fight off mood swings and fatigue.

Bonus Move: Try gentle yoga or pilates to ease cramps and boost circulation.

7. Snack Smart, Snack Often

Don’t fight those cravings—fuel them smartly. Your body needs more calories pre-period, so give it what it needs without reaching for junk.

• Try almonds, apples with almond butter, or chia pudding for a healthy energy boost.

Pro Tip: Snack on dark chocolate (yes, chocolate!) for a magnesium hit and mood lift.

8. Essential Oils for Essential Balance

Need a quick fix for those annoying cramps? Gammalinolenic acid (GLA) found in evening primrose oil, starflower oil, or blackcurrant oil is your go-to for PMS relief. These oils help calm irritability and reduce discomfort.

9. Herbs Are Here to Help

Don’t sleep on herbal remedies. Agnus castus (chasteberry) has been proven to reduce PMS by 50%—yes, half! Another great herb is St. John’s Wort for mood support (just be careful if you're on the pill—it might interfere).

Herbal Add-Ons: Consider adding dandelion root for bloating or raspberry leaf tea to soothe cramps.

10. Cut Out the Usual Suspects

If salt, sugar, caffeine, and alcohol are in your daily diet, you’re making PMS harder than it needs to be.

• Cut back on salt to avoid bloating.

• Skip the coffee if tender breasts are an issue.

• Reduce sugar to dodge those cravings.

• Ease up on alcohol to keep mood swings in check.

Pro Tip: Instead of coffee, swap it for herbal teas like peppermint or dandelion root to support digestion and reduce inflammation.

With these natural, actionable steps, you can seriously reduce PMS symptoms and feel more like yourself all month long. Ready to take charge of your cycle and live in sync with your body? Let’s do this—you’ve got the power!

To your health and balance,
Tami & the Roots & Remedies Team