The Best Natural Remedies For PMS And Hormonal Balance

 

Premenstrual Syndrome (PMS) and hormonal imbalance are common problems for many women at all stages of life. While these are common, they can affect daily life and overall health. Instead of just masking symptoms, many are turning to natural remedies that offer holistic long term relief.

In this guide we will explore the best natural ways to ease PMS and balance hormones.

What Is PMS And Hormonal Imbalance?

PMS is a combination of physical, emotional and behavioural symptoms that occur in the days or weeks before menstruation. Hormonal imbalance refers to disruptions in the body’s natural hormone levels which can happen for many reasons including stress, diet, lifestyle or medical conditions. These can manifest as mood swings, fatigue, bloating and even anxiety so it’s important to address them through gentle and supportive therapies.

What Causes It?

The main cause of PMS and hormonal imbalance is fluctuation in hormone levels throughout the menstrual cycle. During this time oestrogen and progesterone levels change dramatically. However other factors such as chronic stress, poor nutrition, lack of exercise and exposure to environmental toxins can further disrupt hormonal harmony.

What Are The Hormones Involved?

Oestrogen and progesterone are the main hormones that affect PMS symptoms. Cortisol the stress hormone and insulin which regulates blood sugar levels also play a role. Imbalances in these hormones can intensify symptoms such as irritability, weight gain and mood changes.

What Are The Common Symptoms?

Common symptoms of PMS and hormonal imbalance are bloating, breast tenderness, mood swings, irritability, fatigue, headaches, difficulty sleeping, acne and food cravings. Emotional symptoms such as anxiety and low mood are also common and affect quality of life during certain phases of the menstrual cycle.

 

How Can It Be Treated Naturally?

Managing PMS and hormonal imbalance naturally requires a holistic approach focusing on dietary changes, herbal therapies, essential oils and lifestyle adjustments.

Diet And Nutrition Changes

A balanced diet is key to hormonal health. Whole foods, leafy greens, healthy fats and high fibre foods will help regulate hormones and stabilise mood. Reducing processed foods, caffeine and refined sugars is also important as these can disrupt insulin levels and increase inflammation.

Adding foods high in omega 3’s like chia seeds, walnuts and fatty fish will help with PMS mood swings and cramps. Cruciferous vegetables like broccoli and kale will help the liver process excess oestrogen and balance hormones.

Herbal Remedies

Herbs have been used for centuries to soothe hormonal distress and calm the nervous system. One gentle and effective option is our Love Tea Organic Calming Tea Loose Leaf 50g. This beautiful blend combines chamomile, lemon balm, lavender and mint—herbs known for their calming properties.

Drink this tea regularly and you’ll alleviate anxiety, tension and irritability associated with PMS. Beyond the lovely aroma and flavour it nurtures your nervous system, promoting deep peace and emotional balance—perfect for when you need to unwind and reset.

Essential Oils

Essential oils are another beautiful way to support hormonal health naturally. Our Rest and Digest Natural Body Fragrance Range featuring Serene Body Health has a collection of 10ml pure perfume oils to match your mood and wellbeing.

The Rest blend pairs lavender and sage to relax deeply and relieve stress. Lift is an uplifting mix of spearmint and grapefruit for when PMS leaves you feeling sluggish or low. Ground combines Siberian & Douglas fir with vetiver and frankincense for those seeking tranquillity and emotional grounding, while Amplify blends cinnamon and cedarwood to warm and revitalize your energy.

These pure essential oil blends are great for everyday wear or for creating calm moments at home. Whether applied to pulse points or inhaled during relaxation rituals they offer natural comfort for body and mind.

Lifestyle Changes

Simple changes can make a big difference to PMS. Prioritise regular sleep, time outdoors, reduce screen time and do hobbies and reduce exposure to synthetic chemicals in personal care and household products and you’ll be supporting your hormonal health.

 

What Are Some Natural Supplements To Use?

In addition to diet and lifestyle changes some natural supplements can help.

Vitamin B6

Vitamin B6 is well known for reducing irritability, mood swings and bloating during PMS. It’s involved in neurotransmitter function and hormone metabolism so is a great ally for emotional symptoms.

Magnesium

Magnesium is for muscle relaxation, sleep and mood stability. It can ease menstrual cramps, reduce anxiety and improve energy. Magnesium rich foods are leafy greens, almonds and pumpkin seeds but supplements are also widely used.

Omega-3 Fatty Acids

These healthy fats are anti-inflammatory and can reduce breast tenderness, depression and period pain. Omega-3 supplements from algae or fish oil are an easy way to boost your intake.

Chasteberry

Also known as Vitex, chasteberry is an herbal remedy to balance progesterone and oestrogen levels. It’s used to regulate irregular cycles and ease breast discomfort, mood swings and hormonal acne.

 

How Can Exercise Help?

Exercise can reduce PMS symptoms and improve hormonal balance. Exercise lowers cortisol, releases endorphins to lift your mood and promotes better circulation and detoxification.

Gentle practices like walking, swimming or cycling are great, especially in the days leading up to your period. Yoga is good for both physical and emotional wellbeing.

What Are Some Mind-Body Techniques For Managing It?

Holistic mind-body therapies are a powerful way to support hormonal health and PMS naturally.

Yoga

Yoga is mindful movement, deep breathing and emotional release. Our Rest and Digest Yoga Bundle has everything you need for a home practice. This thoughtfully curated set includes a Jute And Rubber Yoga Mat, a Yoga Mat Carry Strap, an Extra Long Yoga Stretch Strap for greater stability and a pair of Cork Yoga Blocks. With these tools you can create a peaceful and supportive space for regular yoga sessions, ease tension and promote hormonal harmony.

Meditation

Meditation is another way to cultivate calm and relieve PMS anxiety. Our Queen B Mindfulness Kit is a beautiful starting point for your meditation rituals. It includes Australian-made Mini Brass Beehive candle holders and eight Little Lights candles, each burning for over an hour for deep focus and relaxation.

To deepen your practice check out the Gumleaf Essentials Meditation Essential Oil Blend. This serene blend of geranium, lime, marjoram, patchouli, cedarwood and ylang ylang is perfect for creating a peaceful atmosphere during meditation or mindfulness.

Acupuncture

Acupuncture, a traditional Chinese medicine therapy, can balance hormones by stimulating specific points in the body. It can relieve cramps, regulate cycles and ease mood swings. Many women find regular acupuncture sessions helpful for long term hormonal health.

Massage Therapy

Massage therapies, especially those with traditional tools, are great for reducing PMS symptoms and relaxation. Our Rest and Digest Self Care Tools collection is inspired by ancient Chinese techniques and includes Gua Sha Tools made from rose quartz, jade or stainless steel.

The Rose Quartz Beauty Restorer gently lifts and soothes sensitive skin, the Precision Tool targets delicate areas like the eyes and mouth. The Stainless Steel Body Restorer provides deeper relief for muscle tension and improves circulation.

Use these tools with our collection of luxurious oils for a full ritual. The Hayo’u Beauty Oil is a blend of camellia, lotus flower and frankincense for facial rejuvenation and the Body Oil is camellia, seabuckthorn, white lotus and ylang ylang for intense nourishment to muscles and skin. These vegan-friendly, slow-absorbing oils are paraben, SLS and SLES free and a natural addition to your massage practice.

Find Your Flow Through Natural Self Care

PMS and hormonal imbalance can affect both physical and emotional wellbeing. But natural remedies like nourishing foods, soothing teas, essential oils and holistic therapies can bring long term relief.

With mindful self care practices and products from Rest and Digest – from calming teas and perfume oils to yoga bundles and massage tools – you can nourish your body, calm your mind and regain hormonal balance all while having a gentle, restorative journey to wellness.