What do you suggest to relieve PMS without medication?

Sometimes you can't . Pms is complicated by emotional and physical changes. As simple as it may sound, sometimes it really helps to just acknowledge that you will be sensitive at certain times of the month. It's also helpful to eat a clean diet and get exercise. Yoga has helped a lot of people too. Good luck.
There are ways! First, review your lifestyle. Sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsening pms. Dairy consumption can also worsen hormonal imbalances because of all the hormones in milk. Eliminate dairy, caffeine, alcohol, and excess sugar from your diet. Get consistent exercise & sleep. Increase omega-3 fats by eating more wild fish like salmon; also walnuts. See comment.