Premenstrual syndrome (PMS) affects women in a wide variety of ways—no two experiences are exactly the same. Common symptoms can include headaches, bloating, fatigue, irritability, breast tenderness, cramps, food cravings (or aversions), weight gain, anxiety, low mood, and more. Many of us have come to believe this is just a “normal” part of the monthly cycle—but in reality, it doesn’t have to be this way.

Modern lifestyle factors such as stress, poor dietary habits, and environmental toxins play a major role in the severity of PMS symptoms. The good news is, there are several natural steps you can take to help bring your hormones back into balance and ease these monthly challenges.

1. Minimise Exposure to Xenoestrogens

Xenoestrogens are synthetic compounds that disrupt the endocrine system and interfere with your body’s natural hormonal balance. One of the biggest culprits? Plastic containers. When heated, they release hormone-disrupting chemicals into your food and drinks. Switch to glass or ceramic whenever possible, and aim for organic foods to reduce pesticide exposure. For non-organic produce, soak in a solution of water and white vinegar (3:1 ratio) to help remove chemical residues.

2. Incorporate Phytoestrogens into Your Diet

Phytoestrogens are natural plant compounds that support hormonal balance by stimulating the liver to produce sex hormone-binding globulin (SHBG). This protein helps regulate the levels of circulating oestrogen and testosterone. You can find phytoestrogens in foods like chickpeas, lentils, flaxseeds, and other legumes.

3. Boost Your Vegetable Intake

Aim for at least seven servings of vegetables per day, with a focus on cruciferous varieties such as broccoli, cauliflower, Brussels sprouts, and cabbage. These are rich in indole-3-carbinol (I3C), which supports oestrogen metabolism and helps eliminate excess hormones. The added fibre also supports regular digestion, aiding in hormone clearance.

4. Include Protein with Every Meal

Balancing blood sugar is crucial for managing PMS symptoms. By including high-quality protein with each meal, you’ll help keep your energy steady and reduce cravings that can often accompany hormonal shifts.

5. Cut Back on Sugar and Refined Carbs

Excess sugar can contribute to weight gain and increased fat storage, which in turn can lead to higher levels of circulating oestrogen. Limiting refined carbohydrates and added sugars can help reduce hormonal overload and stabilise your mood and energy.

6. Stay Hydrated

Drinking plenty of water and herbal teas supports your body’s natural detoxification processes. Staying hydrated helps reduce bloating and supports the elimination of excess hormones.

7. Prioritise Healthy Fats

Essential fats found in oily fish, avocados, seeds, nuts, and cold-pressed oils play a key role in hormone function. They help cells respond appropriately to hormonal signals and contribute to overall hormonal health.

At Adele’s Apothecary, we’re passionate about helping women feel their best—every day of the month. If you’re looking for extra support, some of our top recommended supplements for managing PMS naturally include magnesium, vitamin B6, saffron, Dong Quai, and ashwagandha.

These powerful nutrients and botanicals can make a meaningful difference in restoring hormonal harmony. If you’re not sure where to start, we’d love to help—get in touch with us today or explore our carefully selected PMS support range online.