4 September 2025
For many women, premenstrual syndrome (PMS) is something they’ve come to expect each month, bloating, mood swings, breast tenderness, headaches, or cramps. It’s so common that it often gets dismissed as “just part of having a period.”
But here’s the truth, while PMS is common, it isn’t normal. Your body is not designed to struggle every month. Instead, PMS is a message, your body’s way of saying it could use some extra care and balance.
What PMS really means
PMS can show up in many ways:
Mood changes, anxiety, or low mood
Irritability or feeling emotionally sensitive
Bloating, cravings, or digestive discomfort
Headaches or migraines
Breast tenderness or swelling
Cramping or low back pain
These symptoms often point to hormonal imbalances, inflammation, or stress in the system. For example, if oestrogen is higher compared to progesterone, symptoms like breast tenderness and mood changes can flare. If stress hormones are running high, PMS can feel heavier and harder to manage.
Why PMS isn’t a normal part of being female
Your cycle is meant to flow smoothly. When the luteal phase (the time after ovulation leading up to your period) is supported and balanced, you might notice only subtle shifts, like wanting more rest or time for reflection. Painful, disruptive PMS symptoms signal that something in the body needs attention, whether that’s stress, nutrient deficiencies, sluggish liver detox pathways, or poor sleep.
Signs your body is asking for support
Some red flags that suggest your PMS isn’t just a minor inconvenience include:
Needing pain relief medication every month to get through your period
Mood changes that affect relationships or daily life
Severe bloating or digestive upset
Heavy cravings or blood sugar crashes
Symptoms that last more than a few days before your bleed
These signs are an invitation to pause and listen to your body.
Gentle ways to support PMS naturally
The good news is, there are many ways to ease PMS and bring your cycle back into balance:
Acupuncture helps regulate hormones, improve circulation, calm the nervous system, and relieve pain. Regular sessions can make cycles more consistent and reduce premenstrual symptoms over time.
Nutrition makes a huge difference.
Balance blood sugar by pairing protein with complex carbs.
Add magnesium-rich foods (like leafy greens, nuts, seeds, and dark chocolate) for cramps and mood support.
Support hormone clearance with cruciferous vegetables, fibre, and plenty of hydration.
Lifestyle shifts can calm the nervous system.
Prioritise rest and consistent sleep.
Movement like yoga, walking, or swimming can ease cramps and release tension.
Stress reduction through journaling, meditation, or even just breathing deeply—helps reduce cortisol’s impact on hormones.
Herbal or Nutritional Supplements may be tailored to your needs. Herbs like chaste tree, peony, or liquorice root, and nutrients like vitamin B6 or zinc are often used to help regulate hormones and ease PMS, but these are best chosen with guidance.
PMS isn’t something you have to put up with. It’s your body waving a flag, asking for support. By listening to those signals and making gentle changes, through acupuncture, nutrition, lifestyle shifts, and targeted support, you can experience a cycle that feels smoother, lighter, and more in rhythm with your natural energy.
