PMS: what is it and how can you reduce it?

Premenstrual syndrome (PMS) refers to a variety of physical and psychological symptoms that can occur a few days to two weeks before your period starts.

They include:

• Breast tenderness
• Stomach cramps
• Headaches
• Back, joint or muscle pain.
• Sleep problems
• Bloating and/or digestive problems
• Water retention
• Skin blemishes
• Cravings

Women affected by PMS feel mentally exhausted, insecure, depressed, irritable or angry in the time before their period. Difficulty in concentrating, as well as mood swings, are not uncommon. Do you recognize some of those symptoms? It is estimated that roughly 75% of women are suffering from PMS. Keep this in mind: you are not alone! 

Here, we will give you some tips and tricks to help relieve you a bit from the hassle of the symptoms from PMS.

 

 

Track your cycles

It can sound silly, but how often did some of you have sudden tender breasts, acne outbursts, or bloating without realizing what was happening? I can tell you, it happened to me for sure. Therefore, tracking your cycle will help you not be surprised by the uncomfortable symptoms of PMS and help you organize your schedule to implement all the following…

 

Diet

A balanced diet is the key to a strong body and mind. During PMS, choose foods that are rich in omega-3, vitamin D, and complex sugars. The key is to reduce high insulin levels and stimulate your digestive system for overall fitness. If you want more details about the diet to adopt during the luteal phase that induces PMS, go have a look at your article: Das perfekte Menü zur Linderung von PMS-Symptomen.

 

Do some sports!

Especially the ones that require you to breathe a lot (aerobic). So go for a walk, run, swim, or bike tour! It will help you reduce depression-like moods, improve the quality of your sleep, and reduce PMS-related cramps. And as a plus, working out will also help you improve your image of the great body you already have! We all know how unmotivated it can be, but do your best to get yourself there! You can see it as the remedy that you know will make you feel better faster <3.

 

Be kind to yourself

We all had that awful moment when we were in front of the mirror, seeing the pimples emerging from our faces, having a bloated belly, and not liking one bit of our body. During this phase of our menstrual cycle, an important hormonal fluctuation is happening following ovulation until the next menstrual bleeding. It is an incredible amount of effort and energy for your body to repeat this every month. So don’t worry! Keep in mind that this phase is just a phase, try to be more confident in your body image. Wear the clothes and make-up that make you feel confident, have a snack attack in front of your comfort show… No matter what, you got this girl!

 

Take a nice salty bath

The comfort of hot water will help you reduce PMS-related cramps! Pairing a nice steamy bath with some magnesium-containing salt will increase muscle relaxation even more, washing away any discomfort of the day. It’s a nice way to reward yourself from the effort you did during your day!

 

Give yourself or receive some pleasure

We are serious! An orgasm or two (or as many as you want) can be a good stress and a cramp reliever as well as an overall mood booster! So don’t hesitate to ask your partner for some extra cuddle ;)

No partner? Then some self-love will definitely do the trick (oh, and don’t hesitate to have a look at our scented-rich orgasm oil)

 

Take some rest

Sleeping problems are a common symptom of PMS. Try to get 8-9 hours of sleep during the few days preceding your period. Having a good night's sleep helps restore fluctuating moods and supports our body’s repair to be extra fit for the next day! If you are having issues falling asleep, avoid using your phone, tablet, or computer for at least 1 hour before sleeping. You can read a book or listen to podcasts before diving into a deep slumber.

Navigating through PMS can be tough, but remember that you're not alone. Keep tracking your cycle, nourish your body with a well-rounded diet, stay active, and don't forget to indulge in a little self-care and pleasure. Taking time for restorative sleep is also crucial. Every step you take can lead to a smoother cycle. Above all, listen to your body and do what feels right for you. Stay strong, stay supported, and take care during your menstrual journey.

 

 

If you're curious and want to learn more about specific foods that can reduce PMS symptoms, check out this article:

• Nutrition and the menstrual cycle: what and when?
• Tips and tricks for reducing PMS symptoms through your diet
  

 

About the author

Meet Ambre, a passionate biomedical scientist with a spark for creative marketing, dedicated to spread awareness and love about women’s health and care. She will happily transform your questions or worries into an educative article to help you and other women seeking answers to their question <3