Everything You Need To Know About PMS & Natural Remedies For PMS
- Laura Martire
- Sep 26, 2022
- 5 min read
In perimenopause, PMS does not just continue as it always has. For many women in their 40s, symptoms that were once predictable and manageable suddenly intensify. Bloating, mood swings, cramps, fatigue, constipation: the week before your period can go from annoying to genuinely miserable.
As progesterone begins to decline and estrogen fluctuates, your body becomes more sensitive to the hormonal swings that drive PMS. The good news: food and lifestyle have a real impact on how your cycle feels in perimenopause, and there is a lot you can do before reaching for Midol. Here is what one client noticed after we shifted the way she was eating:
If your PMS symptoms are worsening alongside other changes like disrupted sleep, hot flashes, or brain fog, your hormones may already be shifting. Grab my free Perimenopause Symptom Guide to understand what is driving your symptoms. Download it here.
What Makes PMS Worse in Perimenopause
PMS is driven by the hormonal fluctuations that happen in the second half of your cycle. In your reproductive years, progesterone rises after ovulation to balance estrogen. In perimenopause, ovulation becomes irregular and progesterone output drops. When progesterone is low relative to estrogen, the symptoms of estrogen dominance show up: heavier periods, more intense cramping, increased bloating, worse mood swings, breast tenderness, and heightened anxiety in the days before your period.
Cortisol also plays a role. Chronic stress suppresses progesterone production further, which amplifies every PMS symptom. And because perimenopause already stresses the body, many women find their PMS worsens significantly during this transition, even before their cycles become irregular.
PMS causes a wide range of symptoms in the days before your period. They include:
Fatigue
Mood swings
Irritability
Anxiety
Brain fog
Bloating and other digestive issues, such as constipation or diarrhea
Cravings
Tenderness in your breasts
Acne flare-ups
Headaches
Disrupted sleep
Which Type of PMS Do You Have?
Not all PMS looks the same, and in perimenopause, the pattern you experience is actually pointing to a specific hormonal imbalance. Most women experience two to three of these at once, and they tend to get more pronounced as progesterone declines.
Does the week before your period bring anxiety, irritability, and emotional volatility? This is PMS-A, driven by high estrogen relative to progesterone. It is the most common pattern in perimenopause and affects approximately 65% of women with PMS.
Do you get hit with intense sugar and carb cravings, low energy, and headaches? This is PMS-C, connected to insulin dysregulation. What you eat in the first half of your cycle has a direct impact on how intense these cravings get in the second half.
Does your mood drop significantly, with low motivation, tearfulness, or a flat feeling? This is PMS-D, associated with low estrogen and low serotonin. Nutrition plays a significant role here, particularly protein intake and blood sugar stability.
Do you bloat, gain water weight, and experience breast tenderness before your period? This is PMS-H, driven by elevated estrogen and aldosterone. Liver support and reducing inflammatory foods in the weeks before your period can make a noticeable difference.
AND what you eat in the two to three weeks before your period directly shapes how severe these symptoms are. The foods you choose either support estrogen clearance, stabilize blood sugar, and reduce inflammation, or they amplify the hormonal imbalances driving your PMS. In perimenopause, when your hormonal buffer is already smaller, that connection becomes even more pronounced.
Lifestyle, Supplement & Nutritional Recommendations For PMS in Perimenopause
PMS shouldn't get in the way of your day-to-day activities. Incorporating some healthy habits through lifestyle changes, supplements, and herbal teas can greatly affect the quality of your cycle and bring your hormones into balance.
Move With Your Cycle
In the first half of your cycle, energy is higher, and your body tolerates more intensity. In the second half, your body needs more recovery. Restorative movement, like walking and yoga in the luteal phase, reduces cortisol and supports progesterone, which directly impacts PMS severity. When you are already cramping, even a short walk can help.
Eat to Support Estrogen Clearance
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale) support your liver in clearing excess estrogen. In perimenopause, this is one of the most impactful dietary shifts you can make for PMS. Aim for at least one serving daily, especially in the two weeks before your period.
Stabilize Your Blood Sugar
Blood sugar swings in the first half of your cycle drive cravings, fatigue, and mood crashes in the second half. Prioritizing protein, healthy fats, and fibre at every meal keeps insulin steady and reduces PMS-C symptoms significantly.
Reduce Alcohol and Caffeine Before Your Period
Alcohol impairs liver function and estrogen clearance. Caffeine raises cortisol and intensifies cramping, bloating, and anxiety. Both are worth reducing in the week before your period.
Use Heat and Castor Oil Packs
A heating pad applied to the lower abdomen relaxes the uterine muscle and increases blood flow. Castor oil packs applied topically in the days before your period help reduce pelvic inflammation and congestion. Use the castor oil pack before bleeding starts, not during.
Support Your Nervous System
Elevated cortisol suppresses progesterone. Daily habits that lower cortisol, including breathwork, adequate sleep, and reducing stimulants, are not optional in perimenopause. They directly affect how your cycle feels.
Supplements for PMS in Perimenopause
Magnesium Bisglycinate: Reduces prostaglandins, relaxes the uterine muscle, and supports sleep, anxiety, and cortisol. The most impactful supplement for perimenopausal PMS.
Vitamin B6 / B Complex: Supports progesterone production and helps with water retention, bloating, and mood.
Evening Primrose Oil: Effective for moodiness, irritability, breast tenderness, and bloating.
Calcium: Supports mood regulation and reduces bloating and water retention around your cycle.
Vitex (Chaste Tree Berry): Supports progesterone levels and eases breast tenderness, acne, and mood swings. Not appropriate for everyone. Check with your doctor if you are on hormonal medications.
Herbal Teas Worthing Adding
There are a few herbal teas you can sip on to aid PMS symptoms:
Red Raspberry Leaf
Helps to regulate your menstrual cycle and helps with hormonal acne.
Chamomile
It may help to regulate irregular periods and can also help with menstrual cramps and pain.
Dandelion
Helps with menstrual cramps and can also help with detoxification and constipation, which will help with clearing excess estrogen from the body.
Peppermint
It can help with digestion and ease bloating.
Ginger
Has anti-inflammatory properties and can help with menstrual cramps.
The Connection Between What You Eat and How Your Cycle Feels
PMS in perimenopause is your body responding to what is on your plate, how you are sleeping, and how much stress your system is carrying.
The women who see the biggest shift in their cycle symptoms are the ones who start connecting those dots.
If you want to understand exactly how your current nutrition is affecting your hormones and your cycle, the Perimenopause Nutrition Audit is the place to start.
In 60 minutes, we look at what you are eating, where the gaps are, and what specific changes will make the biggest difference for your symptoms.
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