Physical Causes of PMS and How to Address Them

Sometimes you just feel low and don’t know why. Or maybe you’ve noticed that you haven’t been feeling physically great lately.

Many women suspect these mood swings and physical discomforts could be symptoms of PMS (Premenstrual Syndrome).

Feeling irritable, struggling to motivate yourself, or experiencing breakouts that leave you feeling down—these kinds of physical and emotional troubles are often linked to multiple factors. However, by taking a few simple steps, you might find that the symptoms can be eased.

Today, I’d like to talk about the causes of PMS and how to tackle them. I’ll share some practical suggestions, particularly when it comes to diet and lifestyle changes, so I hope you’ll find these tips helpful.

Physical Causes of PMS and How to Address Them

One of the most commonly cited reasons for PMS is the hormonal shifts that occur during the menstrual cycle.
As oestrogen and progesterone levels fluctuate, they can have a range of effects on the body. These might include breast tenderness, bloating, fatigue, and other physical discomforts.
Nutritional deficiencies or unstable blood sugar levels can also exacerbate these symptoms.

But with just a few simple tweaks, you might notice a significant improvement.

1. Focus on Magnesium
Magnesium can help relieve muscle tension.
Try incorporating foods like almonds, sunflower seeds, and spinach into your meals.
Even small changes like this can help reduce muscle stiffness and fatigue.

2. Add Calcium and Vitamin D
Fortified plant-based milks, almond milk, kale, and broccoli are great additions to your diet.
Calcium helps maintain overall physical balance, while vitamin D supports its absorption.
With a few easy adjustments to your food choices, you may start to feel more stable and comfortable.

3. Stabilise Blood Sugar Levels
Why not cut back on sugary snacks, white bread, and white rice?
Opt instead for whole grains, quinoa, or oatmeal, which digest more slowly and help prevent sudden blood sugar spikes.
This can result in more consistent energy levels and a calmer body.

4. Incorporate Healthy Fats
Avocados, chia seeds, flaxseeds, and walnuts are all rich in omega-3 fatty acids, which can help support your body’s overall balance.
Just a sprinkle of these on your meals or snacks can offer anti-inflammatory benefits and help you feel better.

Emotional Causes of PMS and Ways to Cope

During the lead-up to your period, it’s common to feel more emotional or on edge. One of the reasons for this is that hormonal changes can disrupt the balance of neurotransmitters in the brain.
When serotonin and dopamine levels fluctuate, your emotions can swing more easily.
Daily stress and irregular habits can also amplify this emotional instability.

When this happens, consider trying some soothing, supportive habits to keep your mind and heart in check.

1. Manage Stress
Set aside time each day to relax.
Yoga, meditation, or even just taking a few deep breaths can help settle your mind.
I’ve recently started learning to knit, and I find the repetitive motion very calming—it feels almost like meditating.
Aromatherapy can also work wonders. Lavender or chamomile oils are known for their relaxing properties, and rose oil can lift your spirits.

2. Prioritise Quality Sleep
How about winding down with a warm herbal tea before bed?
Rooibos or chamomile tea can help you relax and drift off more easily.
One of my favourites is Hildegard’s herbal blend—it’s soothing and makes for a lovely evening ritual.
Try limiting your screen time before sleep, and let yourself unwind for a better night’s rest.

3. Cut Back on Caffeine and Alcohol
Caffeine and alcohol might give you a short-term boost, but they can also exacerbate irritability or low moods.
If you find it hard to avoid them, make sure you drink plenty of water to offset their effects.

For many women, PMS may feel like an unavoidable part of life, but with a few thoughtful changes, you might be able to reduce its impact.
Adjusting your diet and incorporating stress-relieving habits can help you feel a little better day by day.
Start experimenting with small changes today, and see which methods work best for you.
It could be your first step toward a more comfortable and balanced month ahead.