What helps against PMS? The days before PMS often bring us physical discomfort and psychological low phases. How they are triggered and which home remedies help against the various symptoms of premenstrual syndrome, you can find out here.
Maybe you know this too: In the days before the days absolutely no one can please you. You're annoyed by the world, all the people in it, and you find yourself particularly exhausting. That makes you angry. But also sad. And so lethargic.
Besides your Mood swings In the second half of the cycle, you also enjoy never-ending food cravings. These are not only unpleasant in the presence of others. They also ruin any fitness progress.
Maybe this special time is also accompanied by penetrating headaches, plump but insanely exciting breasts and water retention. Then we have good news for you: you are not alone. Many women ask themselves during this time: What helps against PMS?
Table of contents
Nearly 75 % of all women between their mid-20s and mid-40s suffer from premenstrual syndrome.
It is better known under the abbreviation PMS. Thereby, the manifestations of the complaints are quite different.
Here you will learn what triggers PMS and what factors can have an impact on its intensity.
Plus, we have great home remedies for acute symptoms and some tips to reduce PMS in the long run. Now there's the answer to the question: What helps against PMS?
Premenstrual syndrome occurs in about 75 % of all women about a week to 10 days before the period.
It is triggered by the hormonal changes between ovulation and the onset of menstruation.
What is the cause of PMS
In the second phase of the menstrual cycle, there is a hormonal imbalance.
After ovulation, the estrogen level in the body drops. At the same time, the progesterone level rises and the hormone prolactin is increasingly produced.
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All this leads to a dysbalance in the hormonal balance. This can shift fluids and electrolytes in the body, triggering some symptoms of premenstrual syndrome.
By the time the period starts, the hormone progesterone is broken down again.
This ensures that our body reacts more sensitively. An underactive thyroid or low melatonin levels can also promote the symptoms of PMS.
Do you already know these tampon alternatives?
By the way, women with an irregular cycle have even greater hormonal fluctuations.
The product from Effective Nature*, is particularly good if you often suffer from an irregular cycle. The Inositol powder* contains a messenger substance that is involved in hormone metabolism. It is usually used when there is a desire to have children in order to jump-start the cycle.
But even without wanting to get pregnant, it is a good helper. It ensures that your hormones are rebalanced and you have a regular onset.
It has good reviews on Amazon. I can also highly recommend it to you, as I took it myself for a while. It has normalized my cycle.
What are the symptoms of PMS?
The complaints can be divided into physical and psychological symptoms.
We speak of PMS when one or more of the mentioned complaints occur in the days before the onset of menstruation.
Physical complaints with PMS
- Headache
- Back pain
- exciting breasts
- Cravings
- Weight gain
- Digestive complaints
- Bloated belly
- Water retention
- Pulling in the abdomen
If a slight tug announces that it's about to start and you're having spotting, then I recommend that you use washable panty liners*. They are made of 100% cotton and are therefore particularly kind to the skin.
After use, you can simply clean them in the washing machine, dry them and use them again the next time. By the way, this is also super convenient when you have heavy bleeding - as a backup for a menstrual cup or tampon.
Psychological complaints in PMS
- Concentration problems
- Listlessness
- Mood swings
- depressive moods
- Irritability
- Sleep disorders
What are the manifestations of PMS?
Not all sufferers experience PMS as equally burdensome. Some women notice slight changes in their body and well-being, but hardly feel restricted by them.
Others suffer so much from the symptoms that it is hardly possible to continue normal everyday life. Often, PMS then not only burdens the affected woman herself, but also her close social environment.
In extreme cases, one speaks of PMDS, a premenstrual dysphoric disorder, which should also be treated by a doctor. Fortunately, however, this severe form of PMS is hardly common.
For moderate and to mild PMS symptoms, the Organic women tea from Mom To Mom* help. This is a herbal tea blend that ensures that the body releases happiness hormones.
By the way, do not be confused by the name. The tea is made not only for moms, but for every woman. It helps your body to find its balance again.
What factors influence PMS
How severe the symptoms of PMS are can vary from month to month. However, there are some factors and lifestyles that can contribute to the symptoms being much worse.
In particular, ongoing conflicts, relationship problems or grief trigger negative stress. This can worsen the symptoms for some time. But lack of exercise or a poor diet also aggravate PMS.
It is best to avoid nicotine, sugary foods, caffeine and alcohol. Certain medications or hormonal contraceptives can also aggravate the symptoms before the period, here you should consult your doctor if necessary.
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Does PMS need medical treatment?
As a rule: No! The symptoms and complaints of premenstrual syndrome can be stressful for us women and even for those around us. But they are not dangerous or threatening at all.
They also disappear again on their own as soon as the hormone balance adjusts again.
This usually happens with the onset of menstruation.
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What helps against PMS? Tips & home remedies against premenstrual syndrome
Here you can learn how to alleviate your acute PMS symptoms with simple home remedies.
We also provide the best tips to better manage PMS in the long term and reduce symptoms.
What helps against PMS? These are the 12 best home remedies
To alleviate PMS symptoms, medications can also help. For example, painkillers such as ibuprofen reduce physical discomfort.
The contraceptive pill ensures that hormonal fluctuations are less.
However, we advise you in any case to resort to natural home remedies to alleviate the discomfort.
This way you can be sure that there are no side effects and your body will not be affected by chemical products.
1. monk pepper helps with physical ailments
Monk's pepper* is a plant extract that is a panacea for PMS. It not only relieves tension in the breasts and reduces headaches and back pain. It also reduces water retention.
This little all-rounder should definitely be part of your PMS emergency kit. Monk's pepper* is available as capsules from the pharmacy. However, you should take the herb for 3 months to achieve long-term success.
Support with PMS symptoms can give you the Food supplement Female Balancebring *. In it you will find Monk's pepper* also angelica root and St. John's wort. The herbal mix helps against cramps, bad moods, sleep problems and regulates the hormone balance. You can use the Food supplement Female Balance* Order from Amazon.
2. mini acupressure against PMS
With a few strokes and simple massage techniques, you can significantly improve your premenstrual moods. To do this, gently massage your auricles from top to bottom with your thumb and index finger.
You can activate the energy center at the belly button several times a day. To do this, simply place your flat hand on your belly and slowly and gently circle it clockwise around the belly button.
3. low-salt food against cravings
When we're ravenously hungry, we crave hearty meals. A large pizza from the delivery service or a burger from your favorite restaurant? If need be, a bag of chips on the couch will do the trick. But be careful!
Salty foods encourage our cravings even more and turn us into real food machines. Choose light recipes instead. You can find great ideas on our Food page.
4. sports helps against abdominal cramps
Often, we just feel like sofa, tea and some cuddling. But in fact, if you have tense muscles, you should get into your sports gear and release the cramps with some light workouts.
In the long run, endurance sessions are the best solution. For the acute pain, we recommend a round of yoga. This has the added effect of calming your mind and relaxing you. You can find our favorite flow here: With Yin Yoga to more relaxation.
5. vitamin D against depressive moods
Those suffering from the psychological symptoms of PMS should increase their vitamin D intake.
It helps against depressive moods and makes us feel better and more cheerful.
A natural supplier is the sun. Whenever possible, let the sun's rays replenish your vitamin D stores. But numerous supplements also help to brighten your mood on cloudy days.
6. adapted diet
There are many foods that relieve PMS symptoms. We have included quite a few of them in our No Bake Brownies packed. Probably the most delicious cake from the freezer with lots of nuts, chocolate, banana and cocoa. Yummy :)
7. what helps against PMS? Legumes against breast pain
What we eat can have a big impact on our well-being in the days ahead. The right nutrients provide our bodies with targeted care. For example, it is particularly important to consume foods containing vitamin B6.
The vitamin regulates the hormones estrogen and progesterone. Especially Flaxseed*, lentils and avocados are very rich in nutrients. Together with the intake of zinc, for example through peanuts or oatmeal, breast pain can be alleviated.
8. eliminate caffeinated beverages
If you suffer from insomnia or are on the edge of your seat in no time, you should avoid caffeinated drinks. They decrease the quality of your sleep and can increase your irritability during PMS phases.
So at least in the days leading up to them, you'd be better off swapping coffee, cola, and some teas for caffeine-free options.
9. what helps against PMS? Calcium and magnesium
The minerals calcium and magnesium support the body to restore the hormone balance. This can significantly alleviate PMS symptoms. Thus, breast pain, migraines and cravings are reduced.
To prevent deficiency, you should include sesame seeds, spinach leaves and green vegetables in your diet. Also dark chocolate, Cashew nuts*almonds and peanuts are rich in valuable nutrients.
10. what helps against PMS? Aroma wrap!
Aroma wraps are great for reducing those pesky water retention issues. The warm cloth with the essential oils ensures that the stored water in the tissue is removed.
For the aroma wrap, simply dip a cloth in hot water and wring it out well. Then put 3 drops of lavender or lemon balm oil on the cloth. Put the wrap on your belly and relax. :)
11. an all-rounder around menstruation: ginger
Ginger root is our favorite home remedy for acute Menstrual cramps. Especially during menstruation it helps to normalize the cycle and significantly reduce the pain and cramps.
But also in the days before the days the yellow root minimizes cramps in the abdomen, regulates digestion and soothes the stomach. You can simply infuse ginger with hot water and drink it as a tea. In addition, capsules also help with PMS.
12. give yourself a break
Whether before, during or after the days. It is always important to listen to your body and take its needs seriously. If you can hardly concentrate, are totally irritated and just want your rest: then take it.
Grab a good book and put your feet up, treat yourself to a warm bath or a long walk. Just make sure you eat a healthy, light diet and prevent cramps and pain with moderate exercise.
What helps against PMS? These 5 tips provide long-term relief
You can combat PMS symptoms not only in acute cases. Since the severity of symptoms is closely linked to your lifestyle, there are a few things you can do.
For this, we recommend changing your lifestyle. A healthy and balanced diet, regular exercise and a healthy sleep can noticeably improve your quality of life and greatly reduce PMS symptoms.
Changes can always be difficult at the beginning. Because we love our habits and little vices. :) But we promise you that it's worth it to stick with it. A healthy lifestyle not only helps with PMS, but gives you a whole new quality of life.
1. healthy diet helps against PMS
Yes, it is always not so easy. The world is full of temptations. On every corner you can buy snacks that taste incredibly delicious. And most of them are full of sugar, salt or fat - after all, these are good flavor carriers.
We recommend you to eat a light and balanced diet. For this, you should replace wheat products with whole grain products. These keep you full longer and have a higher fiber content. In addition, seasonal fruits and vegetables belong to every meal.
Try to reduce sugar and salt at the same time. You may find it a little difficult at first, but that's just habit. Delicious and healthy recipes can be found on our site in abundance, should you ever lack inspiration. :)
2. what helps against PMS? Regular exercise and sports!
Of course, regular workouts conjure up a great body, but exercise is not just a means to an end. When we exercise, our blood circulation, oxygen levels and energy levels increase.
This not only prevents a variety of diseases. Exercise also ensures that symptoms such as headaches or cramps are alleviated or do not arise in the first place. In addition, the happiness hormone dopamine helps to improve mood.
For this you should train several times a week. Find a sport that you enjoy. This makes it easier to stick with it and achieve success. Our current favorites: Go running, High Intensity Interval Training and Yoga.
3. pay attention to your sleep quality
Healthy sleep is often totally underestimated. Yet it is the only phase of the day when your body can regenerate. Since our energy consumption decreases during sleep, we can properly refuel our stores during the night and our body can recover.
The importance of good sleep is usually only realized when we suffer from sleep disorders for several nights. It considerably limits the quality of life, physical fitness, and the ability to concentrate and mood.
So make sure you get between 6 and 8 hours of sleep every night. If you have trouble getting rest at night, you can use simple home remedies. Have a look here: The 11 best natural sleep aids in the world.
4. what helps against PMS? Drink a lot!
You guessed it: drinking plenty of water is one of the most important factors for a healthy lifestyle. Everyone knows it, but we often find it difficult to drink enough water during the day. Maybe you're even chronically dehydrated.
Water ensures that all processes in the body run more smoothly. Our organs can work properly. Toxins are removed more quickly. Our brain can work more efficiently. Thus we are much more efficient.
To reduce the symptoms of premenstrual syndrome in the long term, drinking plenty of fluids is an absolute must. Since caffeinated drinks promote insomnia and irritability, you should reach for water or delicious teas.
5. relaxation helps against PMS
Ongoing conflicts and negative thought loops trigger stress in us. The increased level of tension can contribute to PMS affecting us even more during difficult times than under normal circumstances.
For this reason, relaxation exercises are useful. Autogenic training or progressive muscle relaxation help to release inner tension. Additionally you can Breathing exercises try out or Meditate learn
If you can't find a way out at all, you should consider psychotherapy. Otherwise, just take a look here: 5 tips to come out of difficult phases of life stronger.
Our conclusion
The days before the period are absolutely not a pleasant affair. Physical discomfort and psychological upsets can really make the second half of the cycle a burden.
Even if the hormonal symptoms disappear by themselves with the onset of the period, they are often stressful for those affected. We have presented you with 12 great home remedies that will help you find an answer to the question: "What helps against PMS?". And you can easily relieve the symptoms of premenstrual syndrome.
By making lifestyle changes, you can even reduce or eliminate symptoms in the long run. We know that the change can be difficult. That's why you'll find valuable tips about fitness, food and lifestyle on our site.
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