Premenstrual Syndrome (PMS) can feel like an unwelcome guest—bringing mood swings, cramps, bloating, and fatigue just before your period begins. But the good news? There are proven ways to reduce its impact and feel more like yourself.
Let’s break down practical, research-backed tips that actually help manage PMS.
1. Track Your Cycle
Before anything else, know your cycle. Keeping track helps you spot patterns in your symptoms so you’re not caught off guard.
✅ Use the Ovlo Tracker app to log:
- Mood changes
- Energy levels
- Cravings
- Physical symptoms like cramps or acne
This awareness makes it easier to prepare and manage PMS.
2. Eat to Support Your Hormones
What you eat can have a big impact on how you feel during PMS.
Best foods to include:
- Complex carbs (sweet potatoes, whole grains): stabilize blood sugar and improve mood
- Leafy greens: provide magnesium to ease cramps
- Bananas: help with bloating and mood swings
- Dark chocolate: a natural mood booster (in moderation)
- Pumpkin seeds & nuts: rich in zinc and omega-3s
🚫 Avoid:
- Processed sugars
- Salty snacks
- Caffeine and alcohol (can increase anxiety and disrupt sleep)
3. Move Your Body (Even a Little)
Exercise may be the last thing you want to do—but it truly helps.
Try:
- A 20-minute walk
- Gentle yoga or stretching
- Low-impact cardio
🎯 Benefits:
- Reduces cramps
- Boosts serotonin
- Improves energy and sleep
4. Sleep Like It Matters (Because It Does)
Hormonal shifts can mess with your sleep. But not getting enough rest makes PMS worse.
💤 Tips for better sleep:
- Stick to a regular sleep schedule
- Limit screen time before bed
- Try calming rituals like warm tea or breathing exercises
5. Natural Remedies That Help
- Magnesium supplements: relieve bloating, breast tenderness, and mood swings
- Vitamin B6: supports neurotransmitter function and reduces irritability
- Evening Primrose Oil or Chasteberry (Vitex): plant-based supplements that may reduce PMS symptoms (consult your doctor first)
6. Manage Stress Proactively
Stress worsens every PMS symptom. Set boundaries and make space for self-care.
Helpful habits:
- Journaling your feelings
- Deep breathing or meditation (even 5 minutes)
- Saying “no” when your energy is low
7. Know When to Get Help
If PMS severely affects your daily life, you may have PMDD (Premenstrual Dysphoric Disorder)—a more intense form of PMS.
Signs to watch:
- Severe mood swings
- Depression or anxiety before your period
- Trouble functioning at work, school, or in relationships
👉 Don’t hesitate to reach out to a healthcare provider or mental health professional.
💬 Final Words
PMS is real—and so are the tools to manage it. With the right approach, you can reduce discomfort and regain control over your body and emotions.
The Ovlo Tracker app helps you stay in tune with your cycle and offers smart, personalized suggestions for food, mood, sleep, and symptom tracking.
Your body changes. Your support should too. Let Ovlo be your guide.