Premenstrual Syndrome, or PMS, affects a large number of women in ways that feel anything but minor. From mood changes to bloating, fatigue, and intense cravings, PMS can show up differently each month and in every body. For many, it’s not just an inconvenience—it’s a full-body experience that can impact daily life, productivity, and emotional well-being. While pain relievers or hormonal medications are often used to manage symptoms, many are now leaning into natural therapies that work with the body, not against it. The holistic approach at Avena Natural Health is centered on restoring balance, supporting natural hormone function, and encouraging the body to heal and regulate gently. Let’s walk through several natural strategies to ease PMS symptoms, including when a consult with a naturopath might be worth considering.
Herbal Support That Targets Hormonal Imbalance
When PMS hits hard, herbal support can offer a surprisingly effective shift. Adaptogenic herbs, like ashwagandha and rhodiola, help regulate the stress response—an important piece since stress can amplify PMS symptoms like irritability and fatigue. Meanwhile, hormone-balancing herbs such as chasteberry (also called vitex) are often used to help regulate cycles and support progesterone levels naturally.
Another option that often gets overlooked is evening primrose oil. Rich in gamma-linolenic acid (GLA), this supplement may ease breast tenderness and help with mood swings. And for those who experience muscle cramps or general discomfort, magnesium-rich herbs like nettle or dark leafy infusions brewed like tea can make a noticeable difference.
But herbs aren’t just about taking a capsule or sipping tea now and then. They work best when part of a larger rhythm that involves sleep, food, movement, and gut health. For individuals looking for more guided support, naturopathic doctors in San Diego can create herbal blends tailored to your unique hormonal blueprint, helping to align cycles with less drama and more ease
Lifestyle Tweaks That Actually Make a Difference
While it’s easy to brush off lifestyle changes as too basic to matter, they’re often the unsung heroes of hormone health. Sleep, for example, directly affects cortisol and melatonin—two hormones that interact with your reproductive system. If your sleep is off, chances are your cycle will feel it too.
Movement is another surprisingly effective tool. Light, consistent exercise like walking, swimming, or yoga helps regulate blood sugar and supports lymphatic drainage, both of which are tied to hormone metabolism. When you’re sedentary for long periods, excess estrogen can build up in the body, making PMS symptoms worse. Getting your body moving regularly encourages better hormone clearance.
Even breathwork and nervous system support play a role. Deep breathing, cold exposure, or even a few minutes of stretching can shift you out of fight-or-flight mode, which many women are unknowingly stuck in. Cortisol and estrogen have a sensitive relationship, so when stress is high, estrogen dominance can follow.
These shifts don’t have to be dramatic. They can be as simple as an earlier bedtime or morning walks. But paired with the guidance of naturopathic consultations in San Diego, the small changes add up to a big shift in how the body processes each cycle.
Nutrition That Works With Your Cycle, Not Against It
Food is one of the most powerful tools for regulating hormones, especially during the second half of the cycle when progesterone should be rising. Unfortunately, this is also when cravings for sugar, caffeine, or salty snacks tend to hit the hardest. Learning to eat with your cycle—rather than fighting against it—can change everything.
Focus on complex carbohydrates like root vegetables, squash, and oats during the luteal phase. These foods support serotonin levels, which often dip right before menstruation and can influence mood. Protein-rich meals are also helpful, especially those with iron and B vitamins, as these nutrients help manage fatigue and support neurotransmitter balance.
Healthy fats like avocado, olive oil, and seeds (especially pumpkin and flax) provide the building blocks for hormone production. And don’t forget fiber—it helps the body eliminate excess estrogen, keeping things in balance. One easy way to do this is by making a daily smoothie with fiber-rich veggies, berries, and seeds.
Some naturopaths may also suggest seed cycling, a practice that involves rotating specific seeds during different phases of your cycle. While the science is still emerging, many women report noticeable improvements in symptoms like acne, breast tenderness, and bloating. A personalized food plan, built by someone who understands the body’s cycles, can be a game-changer. And it’s something Avena Natural Health specializes in through hands-on care that fits your lifestyle.
When IV Therapy Can Boost PMS Support
Sometimes, even the best food choices and healthy habits aren’t enough. If nutrient absorption is poor or symptoms are severe, targeted nutrient delivery through IV therapy in San Diego may help. This kind of therapy bypasses digestion and sends vitamins and minerals directly into the bloodstream, where they can be used immediately.
Common nutrients delivered through IVs for PMS include magnesium (to relax muscles and calm the nervous system), B vitamins (to boost energy and support mood), and vitamin C (which plays a role in hormone production and immune support). The benefit of IV therapy is that you get higher concentrations of nutrients than you could from food or supplements alone.
Some women also experience better hydration and less bloating after IV therapy, especially when PMS symptoms include water retention and fatigue. While not everyone needs this level of intervention, for those dealing with severe cramps, anxiety, or sleep disruptions tied to their cycle, IVs can provide fast, noticeable relief.
It’s not about replacing nutrition or lifestyle—it’s about enhancing those efforts. A personalized consultation can determine if your body might respond well to this added layer of support. And the team at Avena is trained to provide this therapy in a way that feels approachable, comforting, and safe.
Final Thoughts
No one should have to push through their cycle feeling out of sync or overwhelmed by symptoms. Natural support for PMS doesn’t need to feel complicated or out of reach. With the right herbs, lifestyle habits, nutrient-rich foods, and—when needed—professional support through naturopathic consultations, it becomes easier to move through the month with more steadiness and less discomfort.
Avena’s approach to care invites you to tune in to your body’s cues and meet them with grounded, proven solutions. Whether you’re just starting to explore holistic support or already living a naturopathic lifestyle, their clinic offers guidance that’s both rooted in science and deeply personal.
Media Credit: All photos licensed from Adobe.
Dr. Laura Kostrzewski, a San Diego native, completed her undergraduate degree at California Polytechnic State University, earning a BS in animal science with minors in Spanish and Psychology. She then earned her Multiple Subject Teaching Credential and taught fifth grade in the central coast of California for two years. After being extremely involved in her grandfather’s journey with Parkinson’s disease and end-of-life care, Dr. Kostrzewski decided to move back to San Diego and enroll at Bastyr University California. Dr. Kostrzewski received her doctorate in Naturopathic Medicine from Bastyr University California in June of 2019, and then went on to complete her residency at Bastyr. Before AVENA Wellness, DR. K started her own private practice, focusing on management of neurodegenerative conditions, and continued teaching at Bastyr as adjunct faculty, until founding Avena Health.