How to Reduce PMS and Balance Hormones Naturally

For many women, our cycles can feel more like a battle than a natural rhythm. We’ve been taught to push through the fatigue, the cramps, the mood swings. To pretend we’re not feeling off. But your body isn’t working against you, it’s simply communicating. And when we start listening, we can support it in ways that feel gentle and restorative, not draining.

If you’re looking to support your cycle naturally, without the overwhelm, here are some gentle, impactful places to start.

1. Reduce Your Toxin Burden with Clean Products

Many of the symptoms we experience — painful periods, mood swings, irregular cycles — can be traced back to our body’s exposure to everyday toxins, particularly endocrine disruptors. These are chemicals that mimic or interfere with your hormones, and they’re hiding in plain sight: perfumes, conventional skincare, body wash, deodorant, even cleaning sprays.

Swapping to non-toxic, fragrance-free products is a powerful first step. Look for clean alternatives for the products you use daily, especially the ones you spray, rub, and apply directly onto your skin.

At Her Holistic Store, every product is handpicked to be 100% toxin-free and safe for female hormone health — so you can shop without needing to read every label, win!

2. Reduce Stress & Regulate Your Nervous System

We often underestimate just how deeply stress affects our hormones. When your body is in fight-or-flight mode, it prioritizes survival over reproduction. That means your hormones often take a back seat.

If your cycle is irregular, your PMS is intense, or you feel emotionally flat around your period — take a moment to check in with your stress levels.

Simple ways to support your nervous system:

• Daily breathwork (just 3–5 minutes makes a difference)
  

• Morning sunlight and grounding
  

• Gentle movement like stretching, walking, or Pilates
  

• Magnesium-rich Epsom salt baths
  

• Putting your phone away an hour before bed
  
  

3. Reduce Caffeine (Especially Around Your Period)

Too much caffeine, especially in the second half of your cycle (luteal phase and period), can disrupt your cortisol levels, increase anxiety, and worsen PMS symptoms.

Caffeine also puts pressure on your liver, which plays a key role in clearing excess estrogen from your body. If your liver is already burdened by toxins or stress, adding three coffees a day won’t help your hormones find balance.

Try switching to:

• Peppermint or raspberry leaf tea (both great for your cycle)
  

• Matcha (lower in caffeine, rich in antioxidants)
  

• A warm bone broth in the morning (nourishing and grounding + amazing for gut health)

Even reducing to one coffee before 10 AM can make a noticeable difference.

4. Eat More Protein, Especially in Your Luteal Phase

Hormones are built from fat and protein. If you’re not eating enough, especially around your period, your body can’t regulate itself properly.

Low protein intake can lead to:

• Blood sugar crashes (which increase PMS, irritability, and cravings)
  

• Fatigue and dizziness
  

• Poor recovery and increased stress response
  

Aim to include protein at every meal, especially during the second half of your cycle when your body needs more support.

Easy sources:

• Eggs, fish, free-range chicken, grass-fed beef
  

• Lentils, tempeh, quinoa
  

• Greek yogurt or cottage cheese (if tolerated)
  

5. Lean Into the Ebb & Flow of Your Cycle

We weren’t designed to operate at 100% productivity every single day. Yet so many of us can’t help but judge ourselves when we feel tired, emotional, or unmotivated — especially during our period.

But your cycle has seasons:

• Follicular phase (after your period): energy builds, great for goal-setting.
  

• Ovulation: social, high-energy, magnetic.
  

• Luteal phase: more inward, detail-focused, craving calm.
  

• Menstruation: rest, reflection, reset.
  
  

If your body is asking you to slow down, honour it. Rest is not unproductive, it’s regenerative.

Try:

• Scheduling lighter tasks during your period
  

• Taking a rest day without guilt
  

• Journaling, reading, or simply being still

This shift in mindset can be life-changing.

6. Support with Foundational Supplements

While food, rest, and clean products lay the groundwork, gentle supplementation can go a long way in supporting your cycle too.

Two essentials to consider:

Magnesium

Known as “the calming mineral,” magnesium supports:

• Muscle relaxation (bye cramps!)

• Nervous system regulation
  

• Better sleep
  

• Mood stability during PMS
  

Top up with:

• Magnesium glycinate or citrate
  

• Topical magnesium oil
  

• Epsom salt baths
  

Vitamin D

This is technically a hormone, not a vitamin — and many women are low in it, especially in winter.

It supports:

• Hormone regulation
  

• Immune health
  

• Mood stability
  

• Period regularity
  

As with any supplement, check in with your healthcare provider before starting something new, especially if you’re managing a known condition. Every body is different, and your supplement routine should feel just right for you.

You weren’t meant to dread your period every month. The symptoms you feel are messages, not malfunctions. When you start tuning in with care and curiosity, your body will always show you the way back to balance.