PMS (Premenstrual Syndrome)

Written by Amanda Skoczek


Premenstrual syndrome (PMS) is a combination of symptoms that many women get before their period.

Experiencing high and irritating PMS? 

Approximately 90% of women say that they get at least 2-3 symptoms about a week before their period. The most common are: bloating, headaches, and moodiness. About 50% of women suffer moderate degree of premenstrual system, and 5% suffer severely, where they are unable to go to work, school or Uni. 


Symptoms of PMS (Premenstrual Syndrome)? 

It can be a combination of physical and emotional symptoms. 

Bloating, headaches, weight gain, water retention, skin and allergy problems, inflammation, pain, depression, breast tenderness, cramping, decreased libido, fatigue, sedation, irritability, poor concentration, tension, anxiety, mood swings, appetite changes, food cravings. 

How to reduce PMS symptoms? 

It’s been known, that it is best to eliminate or decrease alcohol, smoking, caffeine, sugar, fatty/deep fried foods. These substances place more stress on the liver for detoxification, and then may lead to other complications if unhealthy. This may also affect; Serotonin levels, Magnesium & Vitamin B6 deficiencies, Carbohydrate intolerance, Environmental factors including stress levels. 

How to relieve PMS symptoms? 

  • Heat pack on stomach
  • Detox Bath with magnesium salts
  • Camomile Tea
  • Rub lavender and coconut oil on stomach
  • Water
  • Banana’s, Pineapple & Kiwi
  • Dark Chocolate

Further findings: PMS (Premenstrual Syndrome)

Studies have found…

  • Vitamin B6Vitamin B6 may help with PMS symptoms, including moodiness, irritability, forgetfulness, bloating, and anxiety. Vitamin B6 can be found in foods such as fish, poultry, potatoes, fruit (except for citrus fruits), and fortified cereals. 
  • Evening primrose oilThe oil is taken from the plant’s seeds and put into capsules. Some women report that the pill helps relieve PMS symptoms, but the research results are mixed.29


There are a couple of ways that have been found to relieve and calm the pain of PMS (Premenstrual Syndrome) cramping. By working together with gentle massage, restorative yoga postures, and breathing, it can be relived and managed while experiencing intense symptoms. By lowering stress, anxiety, and depression in our life we can restore healthy hormonal balance.


For more information on your journey from Fertility to Motherhood, go to Motherhood By Design Memberships. 


NCCIH Research Information


Womens Health 

Premenstrual dysphoric disorder (PMDD)




Motherhood by Design is here to support women and mothers through Postnatal and Postpartum Depression here on the Sunshine Coast. 

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