The PMS Survival Guide: Bloating, Mood Swings, Sore Boobs, Acne & What to Actually Do About It

Your jeans don’t fit. Your boobs hurt when you breathe. And everything makes you cry—or snap. Welcome to the pre-period chaos we lovingly call PMS. But here’s the truth: it’s common, not normal. And it’s fixable.

At Femigist, we believe you shouldn’t have to suffer through your cycle. Those mood dips, swollen breasts, and bloated bellies aren’t just “part of being a woman”—they’re signals. And with the right support, you can feel more like yourself, even during your luteal phase.

What Is PMS?

PMS (Premenstrual Syndrome) is the name for the emotional, mental, and physical symptoms that show up in the luteal phase—the 1 to 2 weeks before your period starts. These symptoms are triggered by shifts in estrogen, progesterone, and serotonin, and they can be worsened by stress, poor sleep, blood sugar instability, and nutrient deficiencies.

The Big Five: What’s Actually Going On With Your Body

1. Bloating

Why it happens: Estrogen and progesterone fluctuations impact your fluid retention and digestion. Add in a spike in aldosterone (a hormone that affects salt/water balance), and your body starts holding onto everything—especially around your belly.

What helps:

• Hydration + potassium-rich foods (avocado, banana, leafy greens)
  

• Dandelion, spearmint, fennel, and ginger teas
  

• Dong quai, used in traditional medicine, has mild diuretic properties and supports hormone metabolism
  

• Reducing salty snacks and caffeine the week before your period
  

2. Breast Tenderness

Why it happens: Often due to elevated estrogen or low progesterone, which causes fluid buildup and inflammation in the breast tissue.

What helps:

• Chaste tree (Vitex), shown to support healthy progesterone levels
  

• Vitamin B6, which helps process estrogen and relieve swelling
  

• Skip tight bras and underwire during the luteal phase
  

• Consider gentle lymphatic drainage or dry brushing
  

3. Mood Swings & Irritability

Why it happens: Estrogen supports serotonin, your “feel-good” brain chemical. When estrogen dips (which it does before your period), so does your emotional resilience. Blood sugar dips and cortisol spikes just make it worse.

What helps:

• Vitamin B6, known to support serotonin production
  

• Dong quai, used for centuries to ease emotional PMS symptoms like tension and mood shifts
  

• Balanced meals with protein and healthy fat to stabilize blood sugar
  

• Movement, mindfulness, and adaptogens like ashwagandha or rhodiola
  

4. Cramps (Just a Quick Note—We’ll Save the Deep Dive for Another Blog)

Why it happens: Prostaglandins (inflammatory compounds) trigger your uterus to contract. Too many prostaglandins = painful cramps.

What helps:

• Magnesium, ginger, and dong quai for muscle relaxation and anti-inflammatory support
  

• Warm compresses and light stretching
  

• Anti-inflammatory foods like berries, turmeric, and flaxseed
  

5. Acne & Skin Changes

Why it happens: Just before your period, estrogen drops while testosterone remains steady, leading to increased sebum production and clogged pores—especially along the jawline, chin, and cheeks.

What helps:

• Vitamin B6 supports hormonal detox and skin clarity
  

• Dong quai may help balance estrogen and reduce hormonal breakouts
  

• A consistent skincare routine with gentle exfoliation + non-comedogenic moisturizers
  

• Supporting liver health through food and hydration can also improve skin
  

So What About Supplements?

If you’re dealing with multiple PMS symptoms—bloat, mood swings, sore boobs, breakouts—there are a few herbs and nutrients that show up across the board:

✨ Dong Quai – known as "female ginseng," supports estrogen balance, circulation, and both emotional and physical PMS symptoms
✨ Chaste Tree (Vitex) – helps balance estrogen-progesterone ratios, eases breast pain, and supports mood
✨ Vitamin B6 – supports mood, hormone detox, and skin health

These three work beautifully together—which is why you’ll find them in Femigist’s PMS Gummy. But even if you're exploring other options, these ingredients are worth looking into.

Other Support Options

Not everyone wants to go the natural route—and that’s okay. Depending on your body and your lifestyle, you might also explore:

• Hormonal birth control – to regulate symptoms, though some experience side effects
  

• SSRIs – sometimes prescribed for PMDD or intense mood symptoms
  

• Acupuncture – supports hormonal balance, especially in TCM frameworks

• Diet & lifestyle changes – blood sugar stability, sleep hygiene, stress reduction... they all help
  

TL;DR: PMS Isn’t All in Your Head—It’s in Your Hormones

✅ Bloating, breakouts, mood swings, and soreness are hormonal—not random
✅ Dong quai, chaste tree, and B6 are powerful tools for cycle support
✅ A mix of herbs, nutrients, and lifestyle shifts can significantly reduce symptoms
✅ PMS doesn’t have to hijack half your month—you can actually feel better

💛 Want to take your luteal phase seriously?

👉 Explore Femigist’s PMS Gummy with dong quai, chaste tree & B6
👉 Try Balancing Brew for gentle daily hormonal support
👉 Take the Hormonal Imbalance Quiz to better understand your symptoms