PMS: don't just put up with it!

Updated March 2026

We need to talk about Premenstrual Syndrome (PMS). Periods are normal, natural, a sign of good reproductive health, right? So why can PMS symptoms feel like a gaping black hole, a monthly intruder that robs you of your efficiency, your sanity, and all your good intentions? “We just want to see you happy again,” wail the desperate voices of your loved ones every month, shouted from a very safe distance.

If this is your normal, it doesn’t need to be. This is a huge chunk of your life that we’re talking about! There is no reason that you should have to put up with feeling like an emotional basket-case, red-eyed from lack of sleep, in physical discomfort, or generally hopeless.

What is Premenstrual Syndrome (PMS)?

PMS is not only incredibly common (up to 75 % of women will experience PMS at some point), but also has the potential to be incredibly destructive (there are a whopping 150 symptoms associated with PMS).

These include things like headaches, painful boobs, bloating, fluid-retention, nausea, food cravings, mood-swings, and trouble sleeping. But just because PMS is very common does not mean that it is inevitable or untreatable. 

In fact, symptoms start showing up when your hormones are out of balance,and we live in a world where we are constantly being exposed to stressors that put your imbalances on the mainstage.

We may have too much oestrogen in our bodies relative to progesterone, or too little progesterone overall. Getting your hormones back in balance means that it is possible for your period to feel like a harmonious part of your life, not like some gruelling thankless second job.

What lifestyle changes can help with PMS symptoms?

Your lifestyle plays a huge part in how happy your hormones are with you. And happy hormones make a happier and healthier body. Your diet, exercise, stress levels, and chemical burden are all crucial components in creating and maintaining this balance that you have been chasing. Making these changes can reduce inflammation, which is a system-wide bodily response that triggers prostaglandin production and worsens PMS.

What can I add into my diet to relieve PMS symptoms?

If you’re feeling tired or weak during your period, upping your iron levels can be an easy change that will flip your world around. Try including more iron rich foods such as: 

• Meat 

• Fish 

• Green leafy veg 

Adding in complex carbs is a simple (and yummy!) way to help you as you lead up to your period. Slow release complex carbs release glucose into the body slowly and cause steady glucose level. 

Eating complex carbs every 3-4 hours may help, because steady glucose levels allow your body’s own progesterone (the queen hormone for feeling calm) to work more effectively. Try adding in some slow release complex carbs like: 

• Quinoa 

• Sweet potatoes 

• Legumes 

• Nuts

What can I remove from my diet to relieve PMS symptoms?

Your energy level is a close friend with your blood sugar levels. Starving two hours after eating a sugary treat? Headachey and hangry? That’s because you are on a blood sugar rollercoaster. 

If your blood sugars go too high, your body will overcompensate and blood sugar will drop low, making you crave more sugar and keeping you locked in this destructive cycle. Try reducing:

• Sugar 

• Caffeine 

• Alcohol

Does exercise help with PMS symptoms?

If you can face it, do some cardio. Aerobic exercise is a natural mood enhancer because it boosts important brain chemicals called endorphins. Increased endorphins may also help reduce the amount of pain you feel from PMS. 

Reduce your chemical burden! 

The chemical burden of day-to-day items have a bigger impact on disrupting your hormones than you might think. Luckily for our memory, these can be divided into three categories all conveniently starting with the letter P! The three P’s of hormone disruptors are:

• Plastics - Try to cut down the plastic you use, whether it be containers or grocery store produce. 

• Parabens - Look at your soaps, shampoos, makeup, face creams, and household products to see if you’re exposing yourself to unwanted parabens.

• Pesticides - Avoid pesticides by choosing organic fruit and veg where possible. And always give them a good wash! 

Implementing these changes gives you a bit more control over the external things in this life that might be throwing your hormones off a tad. 

Are my stress levels adding to my PMS symptoms?

Yes. Shock to none. OK, stress makes everything worse, so this is no surprise, but here’s the hormonal explanation: progesterone, the just keep calm hormone, can’t do its job properly if you’re wired and pumping out loads of adrenalin. 

You know the drill: breathwork, yoga, meditation, guided apps, body scans, calming music, walks in nature, stroking pets, having a massage, taking a bubble bath…..do you really need convincing to do more of this?

Getting enough sleep is crucial to make your hormones happy, especially when you are stressed. Did you know sleep before 11 PM is worth more than after 11 PM? You can support your chances of getting good, high quality sleep by:

• Get natural light, especially in the mornings.

• Minimise that screentime! 

• Up your sleep (and personal style) with some blue light blocking glasses.

• Avoid caffeine and sugar after 12 pm. 

How Hormones + You Can Help 

At Hormones + You, our prescription  PMS cream is designed to relieve PMS pain and discomfort, including bloating, cramps, mood swings, fatigue, and irritability. Formulated with bioidentical progesterone, it works to restore hormonal balance supporting both your physical and emotional wellbeing.

With regular use, many women notice reduced symptoms, improved energy, and a greater sense of control throughout the premenstrual phase. Our cream is doctor-developed and comes in your own personalised dosage just for you. 

If you are suffering from PMS, don't just put up with it. Get the right help here - take our online medical questionnaire now and get your prescription PMS cream delivered to your door.