Many women dread the time right before their period: PMS. PMS is no longer a taboo subject, as more and more women are coming forward and reporting on their symptoms and limitations during this phase. In some cases, it can even be so severe that their quality of life suffers significantly. Even though PMS is not curable, in this blog post, we want to show you ways to better understand your symptoms and actively do something to find relief.
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Better Understanding PMS
PMS stands for Premenstrual Syndrome. Not every woman is affected by it, but significantly more than assumed. PMS does not always occur with the same frequency or intensity. There are women who experience only mild to hardly any symptoms, while others are so impaired in their daily lives that they barely go out during this time and would prefer to hide in bed - and their quality of life suffers enormously, especially since it affects them monthly.
You can imagine PMS as a combination of psychological and physical impairments that occur a few days - sometimes up to 2 weeks - before your period. These include headaches, extreme fatigue, irritability, digestive problems, cravings, inner restlessness, breast and abdominal tenderness, water retention, impure skin, mood swings - the list is long. And that was just a fraction of what some women report. The symptoms and intensity of PMS are so individual that every woman experiences it differently. It can even go so far as to cause depression and anxiety disorders. In technical terms, this is referred to as premenstrual dysphoric disorder (PMDD).
It becomes problematic when women feel alone with their suffering. Many people who do not suffer from it can hardly understand it. This often leads to misunderstanding and phrases like: "It can't be that bad" or "Pull yourself together." Such reactions can often reinforce the feeling of isolation. In addition, societal taboos and a lack of education often lead women to believe they are overly sensitive or exaggerating. This interplay of ignorance, taboos, and self-doubt not only intensifies suffering but also makes it difficult to talk openly about PMS and PMDD – even though it shouldn't be that way. This often results in "silent" suffering for those affected.
Causes of PMS
The exact causes of PMS are not yet fully understood, but it is assumed that hormonal fluctuations in the female cycle are behind it - especially changes in estrogen and progesterone levels. External factors such as stress or an unhealthy lifestyle can worsen symptoms.
Most women can probably confirm that the female cycle is quite complicated. In the second half of the cycle, progesterone levels rise significantly. Estrogen levels are initially also high but drop again shortly before menstruation. The breakdown products of progesterone can trigger a strong reaction in the female cycle, as they are particularly sensitive to it. In addition, progesterone breakdown products can affect the brain more intensely in some women. This weakens the actual effect of the neurotransmitter serotonin, which is responsible for "good mood," and can often lead to feelings of sadness or irritability in the time before the period.
Now that you have a better understanding of the causes and symptoms of PMS, we want to address the positive aspects. How can I support myself or others during this time? Unfortunately, PMS cannot disappear completely, but there are some things you can do to reduce symptoms. It is important to know that each tip should be considered individually. What may be less effective for one woman can work wonders for another. However, if your PMS symptoms are very severe, please consult your gynecologist.
These tips can help with PMS
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Adjust your diet:
A balanced and nutrient-rich diet can help alleviate PMS symptoms. Try to reduce processed foods with lots of salt and chemical additives, sugar, and caffeinated beverages, as these often exacerbate mood swings, fatigue, blood sugar spikes, and water retention. Instead, opt for a diet rich in fruits, vegetables, fiber, whole grains, and protein-rich foods. Foods with plenty of magnesium, such as cashews, almonds, and nuts, as well as foods rich in vitamin B6, such as fish and poultry, can also provide optimal support. Omega-3 fatty acids, found in fish and flaxseed, are also very beneficial for PMS symptoms. Also, try to eat smaller, more frequent meals instead of, for example, two large meals a day. This can help strengthen your general well-being and alleviate that annoying feeling of fullness.
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Exercise:
Regular physical activity has proven effective in significantly reducing PMS symptoms. This is because exercise or moderate sport promotes the release of endorphins, which helps combat mood swings, irritability, and inner restlessness. Metabolism and circulation are also optimally stimulated, helping to reduce feelings of fullness and water retention. Moderate sports can include a short walk, cycling, yoga, or even short stretching exercises in between. Although you may not perceive it, just 40 minutes of daily exercise leads to significant improvements in well-being during the PMS phase and menstruation itself.
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Stress Reduction:
Stress is the ultimate hormone killer. It exacerbates many PMS symptoms and has an enormous impact on well-being. Perhaps you have already noticed that in stressful situations, you suffer more from mood swings, sleep problems, or even stronger pain. Therefore, it is important to allow your body the rest it needs. Relaxation techniques such as meditation, breathing exercises, or yoga can help restore inner balance. Regular breaks or a warm bath and pleasant walks can also lower stress levels. Many also report that keeping a mood journal helps them gain better access to their inner emotional world and thus better manage stress. Why not give it a try?
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Sleep Quality:
Yes, sleep quality can also lead to increased PMS symptoms! For this reason, you should try to improve your sleep quality. It may not work immediately, but if you stick with it, you will notice that it does you good. Because sufficient and restful sleep is essential to reduce PMS symptoms like fatigue and inner restlessness. During this time, your body has time to regenerate. So give it that time! Try to incorporate sleep routines into your daily life. This could be, for example, reading an exciting book or taking a warm bath before going to bed. A fixed time to go to bed can also be helpful. Last but not least, the sleeping environment is also important: darkness, a well-ventilated room, and avoiding blue light can significantly improve sleep quality. This way, your body can better calm down and you can start the next day refreshed.
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Keep a symptom diary:
Keeping a diary of your symptoms and complaints can be very helpful in better understanding and dealing with PMS. It's best to note daily which symptoms occur, how you feel, and which phase of your cycle you are in. It's also beneficial to describe the intensity of the complaints in more detail. Additionally, you can note whether you exercised more during this time or ate particularly healthily, and how you felt about it. This way, patterns can often be identified, and you can see which measures bring improvement and when. This can make your daily life easier and also help in potential conversations with doctors.
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Involve family members:
Those who openly talk about their feelings clearly have an advantage. Because if partners, children, other family members, or friends know that mood swings are not meant personally, but are part of the premenstrual cycle, it is easier for you to find understanding. Open conversations can therefore avoid misunderstandings, and your family can support you as much as possible during this phase. This makes PMS suffering much more pleasant – for everyone involved.
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Incorporate self-care and routines that do you good:
PMS time means self-care time! Even small daily rituals can help boost your well-being. These include things like relaxing during a warm bath, trying a new face mask, reading an exciting book, or simply watching your favorite series. Fixed routines, such as breaks during work or a ritual of your choice before bed, also provide predictability and thus inner calm. It's now up to you to find out what you like and what helps you in this situation.
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Herbal Preparations
Supplements can also be part of a healthy lifestyle. Some women swear by herbal preparations, which have been traditionally used for centuries for women's complaints. Chasteberry is particularly well-known for its use in supporting hormonal balance and reducing symptoms such as breast tenderness and mood swings. Iron, folic acid, and vitamin B12, as well as Siberian rhubarb, wild yam, and lady's mantle, are also proven nutrients and ingredients that are often taken – especially during the PMS phase.
For example, wild yam is considered particularly effective in traditional medicine and is used by women to alleviate hormonal complaints, especially during the cycle and menopause. Wild yam is known for its positive effects in supporting hormonal balance and is often considered a natural alternative to hormone therapy. In this regard, a study reported that a new protein called DOI, derived from Chinese wild yam, may be a treatment for menopausal syndrome without side effects. It supports the release of estradiol and progesterone. In addition, it can positively influence mental performance. 1
Chasteberry is also associated with improving PMS symptoms. A meta-analysis included numerous clinical studies to evaluate the effectiveness of chasteberry in PMS (Premenstrual Syndrome). Studies comparing specific chasteberry products with a placebo were examined. They found that women taking chasteberry were 2.57 times more likely to experience an improvement in their symptoms than those taking the placebo. Thus, there is confirmation that chasteberry can be effective in alleviating PMS symptoms. 2
Our product N°22 POWER combines all these nutrients in just one product and thus impresses with its comprehensive support for PMS.
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If you are interested in women's health and hormones, we highly recommend this blog post:
End the Hormone Chaos: Tips for a Balanced Female Hormone System Here you will also find further studies on individual plants that can support you during your cycle and menopause.
Caution with very severe symptoms
If your symptoms are particularly severe and the tips mentioned do not provide relief, it is advisable to seek medical advice. In cases of intense emotional distress, psychological support can also offer valuable help and contribute to regaining more stability and quality of life.
Conclusion
PMS may not be curable, but the symptoms can be well alleviated. It is important not to let it limit your daily life and to listen to your body. Often, small changes like a healthy diet, exercise, short breaks, or keeping a diary can work wonders. You also don't need to be afraid of how others react to your feelings - feel free to talk openly about this topic and share your concerns with them. Only then can you be understood, and your loved ones will support you. As you can see, it only takes the right strategies to better cope with PMS. The silent suffering should no longer be borne alone - fortunately, there are plenty of tips and support!
Sources
1. Wong KL, Lai YM, Li KW, Lee KF, Ng TB, Cheung HP, Zhang YB, Lao L, Wong RN, Shaw PC, Wong JH, Zhang ZJ, Lam JK, Ye WC, Sze SC. A Novel, Stable, Estradiol-Stimulating, Osteogenic Yam Protein with Potential for the Treatment of Menopausal Syndrome. Sci Rep. 2015 Jul 10;5:10179. doi: 10.1038/srep10179. Erratum in: Sci Rep. 2015 Dec 18;5:17129. doi: 10.1038/srep17129.. Wencai, Y E [corrected to Ye, Wen-cai]. PMID: 26160710; PMCID: PMC5155516.
2. Csupor D, Lantos T, Hegyi P, Benkő R, Viola R, Gyöngyi Z, Csécsei P, Tóth B, Vasas A, Márta K, Rostás I, Szentesi A, Matuz M. Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials. Complement Ther Med. 2019 Dec;47:102190. doi: 10.1016/j.ctim.2019.08.024. Epub 2019 Aug 30. PMID: 31780016.
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