During menstruation, many women suffer from abdominal cramps and other physical symptoms. But it's not just during our period that our hormones wreak havoc on our bodies—our cycle can also make life difficult before our period. These 5 tips can help you stay relaxed throughout your entire cycle.
Table of contents
1. What is premenstrual syndrome and what causes it?
Many women are familiar with this – before their period starts, their hormones go haywire. The result: mood swings and physical symptoms such as headaches, back pain, and abdominal pain. These are often accompanied by breast tenderness and food cravings. Digestive and sleep problems are also possible. In about one-third of all women, the symptoms are so severe that they are referred to as premenstrual syndrome, or PMS.
The symptoms of PMS are diverse and vary from woman to woman. They usually appear a few days to two weeks before the start of your period and only disappear when your period begins. Premenstrual syndrome is most likely triggered by hormonal fluctuations, but the exact cause has not yet been conclusively determined. It is believed that some women are more sensitive to the breakdown products of progesterone – a hormone produced primarily in the second half of the cycle and believed to help the fertilized egg implant in the uterus. However, an imbalance of the hormones estrogen and progesterone is also suspected of triggering PMS symptoms in some women.
2. How do PMS and PMDD differ?
For some affected women, depressive moods are the main symptom in the "days before their period," while others suffer more from physical limitations such as fatigue and dizziness. If the psychological symptoms are so severe that they noticeably impact the daily life of those affected, it is referred to as premenstrual dysphoric disorder (PMDD) . According to studies, approximately 3 to 8 percent of all women are affected by this particularly severe form of PMS. Some of them report that they hardly recognize themselves in the second half of their cycle - their emotional well-being is severely disturbed by the influence of the hormones on their psyche. This can lead to considerable limitations in their career and social life and often results in immense suffering.
Since 2010, PMDD has been recognized as a distinct mental disorder , with symptoms similar to those of depression. In addition to sadness and severe mood swings, affected women often experience increased irritability, aggression with a tendency toward impulsive behavior, and a feeling of loss of control. Unlike a depressive episode, however, a characteristic of PMDD is that the symptoms quickly disappear with the onset of menstruation. The cause of the disorder is not psychological, but rather is caused by hormonal fluctuations in the body. It can be clearly distinguished from other mental illnesses due to its temporal link to the female cycle.
3. 5 tips to combat mood swings: What helps with PMS?
Good news: We're not helpless when it comes to our hormonal fluctuations! For women who experience increased mood swings and other symptoms in the second half of their cycle, there are many ways to counteract these symptoms and thus noticeably improve their well-being during this phase of their cycle. Try these, for example:
3.1 Tip 1: Gentle movement
Instead of curling up in bed with a hot water bottle, try a relaxing walk through nature! Gentle exercise can help reduce PMS and restore balance to your body. But be careful: Don't overexert yourself; take it easy! In addition to light endurance training, Yin Yoga, for example, is a great way to take some deep breaths and relax your body and mind. You can find more ideas in our article " Exercise During Your Period ."
3.2 Tip 2: Get enough sleep
If restless sleep or sleep problems are menstrual-related, this is often due to changes in hormone levels in the second half of the cycle. Progesterone promotes sleep. If levels drop again before menstruation, sleep problems can arise. This, in turn, negatively affects your adrenal glands and increases cortisol levels in your body. At the same time, the production of the happiness hormone serotonin is reduced. If too much cortisol circulates in your bloodstream for a long time, it also affects your mood: mood swings, irritability, and a persistently bad mood are then the order of the day.
In this case, it can help to avoid caffeine and alcohol and instead consume more magnesium (e.g., in raw cocoa). You should also ensure relaxation in the evening – for example, with a thorough massage.
Additional tip: Try products containing melatonin if you have trouble falling asleep.
3.3 Tip 3: Nutrients tailored to your cycle
You can also counteract PMS and alleviate symptoms through a healthy diet. Before your period, it's recommended to consume less salt, sugar, and caffeine. This means avoiding chocolate, coffee, and alcohol during this phase and making sure to eat particularly nutrient-rich meals. In addition to iron and magnesium, B vitamins have proven particularly effective in relieving PMS symptoms – vitamin B6 in particular helps regulate hormone levels without drastically interfering with your cycle, like chasteberry , for example.
But don't worry: If you're struggling to get enough B vitamins through your diet, you can supplement your intake. There are now dietary supplements on the market specifically developed for women, such as the Hormone Balance Capsules with lady's mantle and vitamin B6.
3.4 Tip 4: More mindfulness
Meditation and mindfulness exercises can work wonders for mood swings and hormonal irritability. Just a few minutes a day can help restore mental balance and deal with menstrual-related symptoms more calmly. There are now many meditation apps available to help you get started. Our expert Norema has also developed a PMS meditation that can also be helpful.
3.5 Tip 5: Avoid sugar
Even if you feel like having chocolate right now, too many sweets, not enough fiber, or irregular meals can be reasons why your blood sugar is constantly too low or too high and your mood fluctuates wildly.
How can you keep your blood sugar levels stable? Even if you don't like it, start with a small breakfast like coconut yogurt with berries and flaxseed or porridge. Also, keep your meals regular and ensure each meal contains protein and omega-3 fatty acids. Avoid white flour products and replace them with whole-grain versions. Make a conscious effort to avoid processed sugar.
Additional tip: Try HAPPY BARS as a healthy snack.
Be careful in severe cases: If you are affected by PMDD or suspect you may be suffering from it, be sure to have your symptoms checked out by a doctor. For severe psychological symptoms that recur monthly, psychotherapy may be appropriate and provide relief. You can also take selective serotonin reuptake inhibitors (SSRIs). This mild antidepressant targets the neurotransmitters responsible for depressive moods and can significantly improve your quality of life in the second half of your cycle.
4. Conclusion
Whether it's sore breasts, insomnia, or extreme sadness, there are remedies for PMS symptoms! From gentle exercise to breathing exercises to nutritional supplements for women , many things can help support hormonal balance in the body.
Don't forget: Since every woman is different, every body reacts differently to different measures and aids. So take your time trying things out and don't give up right away if something doesn't work for you. We're absolutely certain: If we women work with our bodies instead of against them, we can get the most out of every phase of our cycle.
