PMS: What really works

Apr 25, 2025

Abdominal cramps, water retention, breast tenderness, and depressive moods – the list of symptoms that signal premenstrual syndrome is long. The exact causes are not fully understood, but hormonal fluctuations during the menstrual cycle play a significant role. In particular, the ratio of estrogen to progesterone and their influence on neurotransmitters such as serotonin influence the symptoms. Other factors such as stress, poor eating habits, and lack of exercise can also play a role.

Therefore, the following points should be optimized as so-called first-line therapy in order to positively influence PMS symptoms:

1. Adjust your diet

A balanced, vitamin-rich diet can improve overall well-being, stabilize hormone levels, and prevent discomfort and cramps. Below is a list of important vitamins, minerals, and nutrients in your daily diet:

1. Magnesium , found in: nuts, seeds, whole grains, bananas, dark chocolate, avocados and beans.
   Effect: Can relieve muscle spasms and stabilize mood. It also helps relax muscles and can reduce headaches.
   
   
2. Omega-3 fatty acids, found in: salmon, mackerel, walnuts, flax seeds, chia seeds.
   Effect: Anti-inflammatory and promotes concentration, also supports heart health.
   
   
3. Vitamin B6, found in: potatoes, bananas, poultry, fish, whole grain products, sunflower seeds and avocados.
   Effect: Helps with mood swings, irritability and supports the production of neurotransmitters such as serotonin and dopamine.
   
   
4. Iron, found in: spinach, legumes, red meat, nuts, lentils, quinoa and tofu.
   Effect: Important for preventing sleep disorders, lack of motivation and can help prevent anemia, which is common in women with heavy bleeding.

5. Complex carbohydrates found in: oatmeal, whole-grain bread, quinoa, brown rice, sweet potatoes, millet, and barley.
   Effect: Can keep blood sugar levels stable, prevent cravings and – through a slower release of glucose – harmonize emotionally.
   
   
6. Probiotics found in: yogurt, kefir, sauerkraut, kimchi, kombucha, and fermented foods.
   Effect: Supports intestinal health, which is closely linked to hormonal balance, and can relieve bloating and digestive problems.

Foods to avoid

• Sugar and simple carbohydrates: Can cause blood sugar levels to fluctuate, cravings to eat, and increase mood swings.
• Caffeine and alcohol: Can increase sleep disturbances, irritability and water retention, as well as negatively affect hormone levels.
• Foods high in salt: Promote water retention and bloating.
• Pork: Can promote inflammatory processes in the body and disrupt hormonal balance.

Additional tips for a PMS-friendly diet

• Regular meals: Several small meals throughout the day help keep blood sugar stable.
• Herbal teas and natural remedies: Ginger, chasteberry, and chamomile tea have a calming effect on the body.
• Prepare healthy snacks: Nuts, fruit, and hummus with vegetable sticks are nutrient-rich alternatives to sweet or salty snacks.
• Long-term adjustments: A sustainable diet throughout the entire cycle is more effective than short-term changes.

2. Yoga, dancing and forest walks – active against PMS

Moderate physical activity can significantly relieve PMS symptoms such as mood swings, cramps, and fatigue.

1. Yoga and Pilates : Gentle movements and breathing techniques can relieve cramps, calm the nervous system, and improve overall flexibility and body awareness. Certain yoga poses, such as child's pose or butterfly pose, have a positive effect on relieving abdominal cramps.
   
   
2. Dancing : A fun way to relieve stress and get some exercise at the same time. Music and movement promote a positive mood and help distract from PMS symptoms.
   
   
3. Forest bathing : Shirin Yoku – this is what the Japanese call forest walks, which are used to treat a variety of ailments. The reason: Forest trees emit essential oils containing terpenes. When inhaled, these terpenes have a positive effect on the human nervous system. They strengthen the immune system, reduce stress levels, improve digestion, and increase serotonin release.

3. Mindfulness training: MBSR including meditation

Mindfulness-Based Stress Reduction, developed in 1979 by Prof. Dr. Jon Kabat Zinn at the University of Massachusetts Medical Center (USA), includes exercises to promote non-judgmental awareness of physical sensations, sitting and walking meditation with a focus on conscious breathing, special yoga exercises, and stress management techniques. The treatment approach is scientifically proven. Studies have shown that MBSR is more effective for PMS than hormonal therapies.

4. Heat applications

A traditional remedy for abdominal discomfort is heat, which helps relax the abdominal area. Whether using a classic hot water bottle or a heated grain pillow, heat works. A full bath is also recommended.

5. Interventions from the pharmacy of nature

• Monk's pepper: Its ingredients have a pain-relieving, antispasmodic effect, relieve breast tension and regulate the hormonal balance
• Lady's mantle: Antispasmodic and regulates the cycle
• Chamomile or peppermint: Soothes the stomach, has a relaxing effect and relieves cramps
• Ginger: Has anti-inflammatory properties and can reduce pain
• St. John's Wort: Lifts the mood and calms the psyche
• Lavender: has an anxiety-relieving and relaxing effect.

It's important to listen to your body's signals, try out nutritional and exercise recommendations, and find your own path. Nature supports us in this.