PMS isn’t normal, here’s why it happens

Let’s talk PMS—because being a woman shouldn’t mean feeling awful every month.

Cramping, bloating, irritability, fatigue, breakouts, cravings… sound familiar? For many of us, these symptoms show up like clockwork before our periods. And while they’re common, they’re not inevitable. In fact, PMS is a sign that something deeper is going on—often a hormonal imbalance rooted in blood sugar swings, chronic stress, and nutrient deficiencies.

So, what’s really causing your PMS? And more importantly, how do you start feeling better? Let’s dig in.

First: What Actually Causes PMS?

PMS—short for premenstrual syndrome—isn’t just “in your head.” It’s a real, physiological response to shifting hormones in the second half of your cycle (the luteal phase). After ovulation, progesterone rises and estrogen drops. When this dance happens smoothly, your body feels stable. But when the balance is off? That’s when PMS kicks in.

Here are four key culprits behind common PMS symptoms:

1. Estrogen dominance: Too much estrogen in relation to progesterone can lead to bloating, mood swings, sore breasts, and heavy periods. On a chart, estrogen dominance can show up as a slow BBT rise after ovulation or a rocky temperature pattern throughout your cycle.

2. Low progesterone: This calming hormone keeps anxiety and irritability in check. Low levels = low mood and poor sleep. Low progesterone often shows up as a short luteal phase, spotting before your period, or low basal body temperature (BBT) after ovulation. Ideally, your BBT should rise by about 0.5–1°F after ovulation and stay elevated until your next period—if it doesn’t, that’s a common sign of low progesterone.

3. Blood sugar imbalances: Rollercoaster glucose levels can trigger cravings, headaches, and energy dips. When you eat high-sugar or refined-carb meals without enough protein or fat, your blood sugar spikes, then crashes. Over time, these spikes and crashes can also disrupt ovulation and lower progesterone—fueling more intense symptoms in your luteal phase. The good news? Balancing blood sugar is one of the fastest ways to feel better. Start with protein-rich meals, fiber-filled veggies, and healthy fats to keep your glucose—and hormones—more stable throughout the day.

4. Chronic stress: Elevated cortisol throws off your entire hormonal cascade, depletes progesterone, and worsens inflammation. It also makes your body less sensitive to insulin, which can lead to more blood sugar crashes—and even more intense PMS symptoms. Over time, this constant state of stress can disrupt your cycle, delay ovulation, and make it harder for your body to produce the calming hormones it needs during the luteal phase.

In other words? PMS is your body waving a red flag. And the good news is, there’s a lot you can do to rebalance naturally.

1. Start with Blood Sugar Balance

If there's one thing to prioritize for happier hormones, it’s stable blood sugar. Blood sugar spikes and crashes trigger cortisol surges, increase inflammation, and worsen PMS symptoms like fatigue, irritability, and cravings.

What helps:

• Protein at every meal: Aim for 25–40g to keep you full and steady. We love rotisserie chicken, ground beef, smoked salmon, cottage cheese, eggs, and tempeh.

• Fiber + healthy fats: These slow down glucose absorption and support hormone production. We keep extra-virgin olive oil, avocados, coconut oil, full-fat cheese, and beef tallow on hand.

• Minimize naked carbs: Pair carbs (like fruit, potatoes, or bread) with a protein or fat to blunt the spike.

✨ Try this: A hormone-friendly breakfast like pasture-raised eggs + sautéed greens + avocado + berries. It sets the tone for more balanced energy all day long.

2. Say Hello to Seed Cycling 🌱

Spoiler alert: seed cycling is one of our favorite gentle, food-based ways to support hormonal balance throughout the month. It works by using specific seeds during each phase of your cycle to encourage estrogen or progesterone production.

• Follicular phase (Day 1–14): Ground flax + pumpkin seeds support estrogen detox and hormone metabolism.
• Luteal phase (Day 15–28): Ground sesame + sunflower seeds nourish progesterone levels.

Over time, seed cycling may help reduce PMS symptoms, regulate cycles, and support a smoother hormonal transition month-to-month.

✨ Consistency is key! If you’re cycling with us, you’re already ahead of the game. If not, grab our superfood blends here.

3. Move with Your Hormones

Exercise can make or break your cycle health—especially in the luteal phase. Intense workouts can actually increase cortisol and worsen PMS, while the right movement can ease symptoms and support better mood.

Try this instead:

• Luteal-friendly workouts: walking, Pilates, strength training with longer rest periods, or gentle yoga.

• Aim for daily movement, even if it’s just a 15-minute walk after meals to support blood sugar and digestion.

✨ Pro tip: Think of movement as a hormone-balancing tool—not a punishment. The goal isn’t to burn calories, it’s to support your mood, metabolism, and menstrual health.

4. Support Your Stress Response

You knew this was coming: stress is a major hormone disruptor.

Chronic stress steals your body’s resources for making progesterone, which is why PMS symptoms (especially mood-related ones) are often worse during busy or emotionally taxing months.

Here’s how to support your nervous system:

• Get sunlight in the morning (habit stack this while you rehydrate with electrolytes or lemon water with a pinch of high-quality salt)
• Limit caffeine during your luteal phase
• Prioritize sleep (8+ hours!)
• Try magnesium-rich foods or a nighttime magnesium mocktail
• Practice deep breathing, journaling, or meditation—whatever feels good and doable

✨ Reminder: Just a few minutes of intentional relaxation can shift your body from stress mode into healing mode. Your hormones will thank you.

You’re Not “Just Moody”—Your Body’s Communicating

PMS isn’t your personality. It’s your body asking for more balance, nourishment, and care. And the more you tune into your cycle and support each phase intentionally—through food, movement, and lifestyle—the more you’ll feel like yourself all month long.

If you’re seed cycling with us, know that each spoonful is helping shift your hormones toward natural balance and resilience. That’s a powerful step toward reducing PMS, one cycle at a time.