What is Premenstrual Syndrome ￼
PMS is essentially the result of our body’s cycle, it is a physiological consequence of the wonder that is the female cycle. In this article, we look deeper into what PMS is, how to help our body’s balance and what we can do to alleviate and prevent it.
Premenstrual syndrome (PMS) refers to physical and emotional symptoms that occur in the one to two weeks before a woman’s period. These often vary between women. Common symptoms include acne, tender breasts, bloating, feeling tired, irritability, mood swings, and depression.
PMS is commonly regarded as a menstrual-related disorder that occurs in 30 – 40 % of women reproductive age. Lifestyle adjustments and treatments can help you reduce and manage the symptoms of premenstrual syndrome.
Signs and Symptoms of PMS
It is estimated that 3 out of 4 menstruating women have experienced some form of premenstrual syndrome. Regardless of the severity, symptoms tend to disappear within four days after the start of the menstrual period (we consider the first day as the first day of bleeding).
The most common symptoms are:
- Tension or anxiety
- Depressed mood
- Mood swings, irritability or anger
- Appetite changes and food cravings
- Trouble falling asleep or insomnia
- Change in libido
- Joint or muscle pain
- Fatigue or feeling tired
- Weight gain related to fluid retention
- Breast tenderness
- Acne flare-ups
- Constipation or diarrhea
For a small percentage of those who suffer from these symptoms it can be a disabling situation, in this case we speak of premenstrual dysphoric disorder (in English abbreviated to PMDD). In this case, or if the symptoms prevent you from carrying out your daily activities, we recommend that you consult a specialist.
Causes of PMS
- Hormone cycle: the female cycle is regulated by different hormones. The fluctuating balance of these can result in the signs and symptoms observed in PMS.
- Chemicals in the brain: brain chemicals (known as neurotransmitters) carry information and help our brains function. Alteration in these can trigger PMS symptoms, especially those related to mood swings and insomnia.
Remedies for premenstrual syndrome
Cambiare alcune abitudini e assumere alcuni prodotti naturali possono aiutare ad alleviare i sintomi della sindrome premestruale. Ecco alcuni dei consigli più efficaci:
New habits and natural remedies can help relieve PMS symptoms.
- Eat a healthy balanced diet and frequent small portions to avoid bloating
- Limit salt to reduce fluid retention
- Eat complex carbohydrates (fruits, vegetables, whole grains)
- Choose calcium rich foods
- Avoid caffeine and alcohol
- Incorporate exercise: 30 minutes of aerobic activity daily can help improve health, improve digestion, and alleviate symptoms such as fatigue and depressed mood.
- Practice deep breathing exercises and engage in muscle relaxation exercises (yoga, meditation and stretching are great for the body and the mind!)\
- Get plenty of sleep
- Reduce stress
- Vitamin supplements: calcium, magnesium, vitamin E and B-6 are all helpful to soothe symptoms
- Herbal remedies: agnocasto (Vitex agnus castro), ginger (Zingiber officinale) , raspberry leaf (Rubus idaeus) , among others are all helpful to alleviate symptoms.
Plants and herbs that help during the cycle
In Wilden we believe in the power of plants. We have been working in combining herbs and plants to create a natural infusion to support you through your menstrual cycle. Using Millefoglie (Achillea millefolium), Alchemilla (Alchemilla vulgaris), Melissa (Melissa officinalis), Rosa (Rosa damascena), Lampone (Rubus idaeus), Agnocasto (Vitex agnus castus) and Zenzero (Zingiber officinale).
This infusion is aimed to alleviate the signs and symptoms of PMS while providing a pleasant and relaxing moment for yourself to connect with your body and nature. Through the use of natural estrogens like agnocasto, these medicinal plants help balance hormones involved in the female cycle. The combination of herbs helps relieve menstruation pains and reduce PMS symptoms such as stomach upset, abdominal tension and headaches.
- Mayo Clinic: Premenstrual syndrome. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780 Accessed 13/10/22
- Erbe aromatiche e piante medicinali: Guida pratica di fitoterapia, ricette erboristiche per la guarigione naturale e la salute quotidiana. Rifugio nel Bosco. https://books.apple.com/it/book/erbe-aromatiche-e-piante-medicinali-guida-pratica-di/id1566635680?l=en
- Johnson, Rebecca L. & others. Medicinal Herbs. National Geographic. Washington DC. 2010.