How to Reduce PMS and Other Nasty Symptoms Just Before Your Monthly Cycle!


Founder & Creator of the REACH© Technique, Endo Empowered and the Endo Wellness Technique program.

Our hormones are so complex! We can have an excess of one, or too little of another. The slightest changes in our lifestyle, food, supplements etc can change them in any direction. I focus on WHY we have the imbalance and the root cause of the imbalance.

Here are some tips that can reduce your PMS symptoms, without too much effort on your part:

1. Cut out coffee from your diet.

Coffee inhibits absorption of vitamin B, which is one of the key vitamins we need to process our excess hormones via the liver. Coffee also stimulates our adrenal glands, which can enhance any stress we might be experiencing. Most coffee is also highly toxic and one of the most pesticide infused products we have.


2. Get heaps of Vitamin B, the most important being B6.

This vitamin is crucial in many of the processes in the liver. It converts tryptophan into serotonin, which is the hormone that regulates our moods, sex drive, sleep and appetite.

B6 has been proven specifically to reduce headaches, fluid retention, irritability, moodiness and depression just before your monthly.

B12 is often one  we are short on, especially if we eat a highly vegan diet without any superfoods. The lack of B12 can be the direct cause of heavy menstrual bleeding and digestive issues.

Natural sources of vitamin B are found in many of the fermented foods like Sauerkraut, coconut kefir and brewer’s yeast. Make sure they have not been pasteurized to get their true benefits! You can also find heaps of vitamin B nutrients in maca. You can also find vitamin B in many natural grains and seafood such as clams and crabs. Eggs are good too.

It might be necessary to take a supplement which has all of them, especially if you have severe PMS symptoms. Make sure you take them before breakfast; I find I land up just weeing them out otherwise.


3. Herbs that may help

  • False Unicorn Root: this is a natural ovarian tonic. It helps to reduce symptoms of PMS, is a great diuretic that helps clean out the kidneys, and is especially good if you have just come off the contraceptive pill.
  • SAMe: this is especially good if you suffer from depression. It is also a natural blocking agent against xenoestrogens. (the environmental excess estrogens we get from plastics, pesticides etc)
  • St.John’s Wort: this is a great herb for leveling out our moods.

4. Increase the essential fatty acids

Fatty acids are like “food” for the prostaglandins that reduce inflammation, pain and clotting. We want to increase these for the luteal phase of our cycle, the 14 days before our period. Omega 3 is the most important fatty acid! You can get it from Krill Oil, chia seeds and fish oil. I take cod liver oil, which has the added benefit of vitamin A.


Do you suffer from PMS? Are there other suggestions that you have tried that have helped you? Feel free to share in the comments section.

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Big hugs,


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