Many women dread the time just before their period: PMS. PMS is no longer a taboo subject, as more and more women are coming forward and talking about their symptoms and limitations during this phase. In some cases, it can even be so severe that it significantly impairs quality of life. Although PMS cannot be cured, in this blog post we would like to show you ways to better understand your symptoms and actively do something to find relief.
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Understanding PMS better
PMS stands for premenstrual syndrome. Not every woman is affected by it, but significantly more than you might think. PMS does not always occur with the same frequency or severity. Some women experience only mild to no symptoms, while others are so affected in their everyday lives that they hardly leave the house during this time and would prefer to hide away in bed – and this has a huge impact on their quality of life. Especially since it affects them every month.
You can think of PMS as a combination of psychological and physical symptoms that occur a few days—sometimes up to two weeks—before your period. These include headaches, extreme fatigue, irritability, digestive problems, food cravings, inner restlessness, tension in the breasts and abdomen, water retention, blemished skin, mood swings—the list is long. And that's 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 jargon, this is referred to as premenstrual dysphoric disorder (PMDD).
The problem arises when women feel alone with their suffering. Many people who do not suffer from it find it difficult to understand. This often leads to a lack of understanding and comments such as, "It can't be that bad," or "Pull yourself together." Such reactions can often reinforce feelings of isolation. Added to this are social taboos and a lack of education, so that many women convince themselves that they are being overly sensitive or exaggerating. This combination of ignorance, taboo, and self-doubt not only intensifies the suffering, but also makes it difficult to talk openly about PMS and PMDS—even though it shouldn't be that way. The result is that those affected often suffer in silence.
Causes of PMS
The exact causes of PMS are not yet fully understood, but it is believed 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 exacerbate the symptoms.
Every woman can probably confirm that the female cycle is quite complicated. In the second half of the cycle, progesterone levels rise significantly. Estrogen levels are also high at first, but drop again shortly before the period. The breakdown products of progesterone can trigger a strong reaction in the female cycle, as women are particularly sensitive to them. In addition, the breakdown products of progesterone can have a more intense effect on the brain 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 period before menstruation.
Now that you have a better understanding of the causes and symptoms of PMS, let's turn our attention to the positive aspects. How can I support and assist myself or others during this time? Unfortunately, PMS cannot be completely eliminated, but there are a number of things you can do to reduce the symptoms. It is important to note that each tip should be considered individually. What may be less effective for one woman may work wonders for another. However, if your PMS symptoms are still very severe, please consult your gynecologist.
These tips can help with PMS
Change your diet:
A balanced and nutritious diet can help alleviate PMS symptoms. Try to reduce your intake of processed foods with high salt and chemical additives, sugar, and caffeinated beverages, as these often exacerbate mood swings, fatigue, blood sugar spikes, and water retention. Instead, you should eat a diet rich in fruit, vegetables, fiber, whole grains, and protein-rich foods. Foods high in magnesium, such as cashews, almonds, and nuts, as well as foods containing 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. Make sure to eat small meals more often instead of, for example, 2 large meals a day. This can help improve your overall well-being and relieve that annoying feeling of fullness.
Exercise:
Regular physical activity has been proven to significantly reduce PMS symptoms. This is because exercise or moderate sports enable the release of endorphins, which combat mood swings, irritability, and inner restlessness. It also optimally stimulates the metabolism and blood circulation, helping to reduce bloating and water retention. Moderate sports include short walks, cycling, yoga, and short stretching exercises in between. Although you may not notice it, just 40 minutes of exercise a day leads to significant improvements in well-being during the PMS phase and menstruation itself.
Stress reduction:
Stress is the ultimate hormone killer. It exacerbates many PMS symptoms and has an enormous impact on well-being. You may have already noticed that in stressful situations you suffer more from mood swings, sleep problems, or even more severe pain. That's why it's important to give your body the rest it needs. Relaxation techniques such as meditation, breathing exercises, or yoga can help restore inner balance. Regular breaks, a warm bath, or a leisurely walk can also reduce stress levels. Many people also report that keeping a mood diary helps them gain better access to their inner feelings and thus cope better with stress. Why not give it a try?
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 right away, but if you stick with it, you will notice that it does you good. Getting enough restful sleep is essential for reducing PMS symptoms such as fatigue and inner restlessness. During this time, your body has time to regenerate. So give it the time it needs! Try to incorporate sleep routines into your daily life. This could be reading an exciting book or taking a warm bath before going to bed. Setting a fixed time to go to sleep can also be helpful. Last but not least, your sleeping environment is also important: darkness, a well-ventilated room, and avoiding blue light can significantly improve the quality of your sleep. This allows your body to rest better and you can start the next day feeling balanced.
Keep a symptom diary:
Keeping a diary of your symptoms and complaints can be very helpful in understanding and dealing with PMS. It is best to note down daily which symptoms occur, how you feel and which phase of your cycle you are in. It is also helpful to describe the intensity of the symptoms in more detail. You can also note down whether you exercised more or ate particularly healthily during this time and how you felt. This often reveals patterns and allows you to see which measures bring improvement and when. This can make your everyday life easier and also help in potential discussions with doctors.
Include family members:
Those who talk openly about their feelings have a clear advantage. When partners, children, other family members, or friends know that mood swings are not personal, but part of the premenstrual cycle, it is easier for you to find understanding. Open conversations can therefore avoid misunderstandings and enable your family to support you as much as possible during this phase. This makes PMS much more bearable—for everyone involved.
Incorporate self-care and routines that are good for you:
PMS time means self-care time! Even small daily rituals can help increase your well-being. These include things like relaxing in a warm bath, trying out a new face mask, reading an exciting book, or simply watching your favorite TV series. Fixed routines such as breaks between work or a ritual of your choice before bedtime also give you predictability and thus inner peace. It's up to you to find out what you like and what helps you in this situation.
Herbal preparations
Supplements can also be part of a healthy lifestyle. Some women swear by herbal preparations that have been used traditionally for centuries to treat women's ailments. Particularly well known is monk's pepper, which is used to support hormonal balance and reduce symptoms such as breast tenderness and mood swings. Iron, folic acid, and vitamin B12, as well as Siberian rhubarb, yam root, and lady's mantle, are also proven nutrients and ingredients that are popular, especially during the PMS phase.
Also Monk's pepper is associated with improving PMS symptoms. A meta-analysis included numerous clinical studies to evaluate the effectiveness of monk's pepper in PMS (premenstrual syndrome). Studies in which researchers compared specific monk's pepper products with a placebo were examined. They found that women who took monk's pepper were 2.57 times more likely to experience an improvement in their symptoms than those who took the placebo. This confirms that monk's pepper can be effective in relieving PMS symptoms. 2
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Caution with very severe symptoms
If your symptoms are particularly severe and the tips mentioned above do not provide any relief, it is advisable to seek medical advice. In cases of intense emotional stress, psychological support can also be valuable and help you regain stability and quality of life.
Conclusion
PMS may not be curable, but the symptoms can be alleviated. It is important not to let it restrict your everyday life and to listen to your body. Often, small changes such as a healthy diet, exercise, short breaks, or keeping a diary can work wonders. You also don't need to be afraid of how those around you will react to your feelings—talk openly about this topic and share your concerns with them. This is the only way to be understood and receive support from your loved ones. As you can see, all you need are the right strategies to better cope with PMS. You no longer have to suffer in silence—fortunately, there are plenty of tips and support available!
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 randomized 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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