5 Tips on How to Better Manage PMS
For some women the days before the days are a torture. We have asked a variety of experts how to better manage PMS.
The Gynaecologist
Many women feel uncomfortable during the days leading up to the start of menstruation, they are depressed, anxious and tense, their mood fluctuates; in addition, they may experience breast tenderness, an inflated stomach and water retention. These symptoms are often referred to as premenstrual syndrome (PMS). However, whether it is really this syndrome must be diagnosed very well.
Women over 40 years of age may also be in the pre-menopausal phase (the menopause). These women often have a hormonal disorder caused either by too much oestrogen and too little corpus luteum hormone (progesterone) in the body or, conversely, by too little oestrogen and too much progesterone.
In order to be able to describe and evaluate the respective complaints well, the patient should keep a symptom diary over two cycles. This makes it easier to make a clear diagnosis. Mild complaints can be improved by a preparation made from chaste mud fruits (Agnus castus), which must be taken daily for months – even during menstruation. In premenstrual dysphoria (PMDD), the most severe form of PMS, which affects three to eight percent of women, much can be achieved with hormones or psychotropic drugs.
The Psychologist
We also recommend keeping a symptom diary. Also note down your thoughts and feelings about the complaints. Try to convert negative and obstructive thoughts like “I can’t do this because of my complaints” into neutral thoughts like “It’s okay that I don’t feel well. I’m going to put up with less now”. To reduce stress, you should think about yourself more and say “no” more often. Think about what you would advise a friend who is in the same situation as you are now.
We recommend that all women who suffer from PMS learn a relaxation method such as autogenic training and practice it daily, not just during the PMS phase. Exercising despite discomfort reduces the sensation of pain and improves your mood. Women who regularly feel very severely affected by their PMS can be put on the waiting list for our online self-help training Praemensis, the effectiveness of which we are currently investigating scientifically. The aim of the training is to help participants to better deal with their complaints.
The Herbalist
Naturopathy attempts to stimulate self-regulation, to support the cycle and thus ultimately the inner rhythm. I recommend a tea made from lady’s mantle and yarrow herb for all premenstrual complaints. Alchemilla mother tincture (lady’s mantle) helps with premenstrual bleeding, breast tenderness or imbalance, and Achillea millefolium mother tincture (yarrow) helps with abdominal pain, a feeling of fullness and hesitant onset of bleeding.
Take three drops twice a day from ovulation or the onset of symptoms until the onset of menstruation. For headaches and depressed mood, the homeopathic remedy Sodium muriaticum D12 can provide relief. Sepia D12 helps with severe mood swings. For abdominal pain and rather weak or interrupted, painful menstruation, Pulsatilla D12 brings relief. The respective dosage: twice a day five pieces.
The yoga teacher
If you feel an inner restlessness and mental tension as a result of PMS, nose-change breathing (Nadi shodhana), in which you alternately breathe very deeply and only through one nostril, can help you to become clearer again.
To release tension in the back and abdomen, you should try the Apanasana exercise. In the supine position, place your feet in front of your buttocks. Lift your right foot and place your right hand on your right leg and your left hand on your lower abdomen. Breathe in consciously and then let the abdominal wall sink slightly inwards as you exhale. At the same time the right hand guides the knee towards the upper body. With the next inhalation, the thigh moves away from the body because the abdominal wall bulges upwards.
Repeat this a few times on this side and switch to the left side. Also in this exercise it is important to let the breath flow easily and to stay soft in the movement.
The TCM doctor
According to the teachings of Traditional Chinese Medicine (TCM), premenstrual symptoms are primarily characterized by stagnation of the liver and spleen energy (Qi). In order to regulate this, you should avoid cold, fatty and raw foods as well as coffee and alcohol during your symptoms. Especially steamed vegetables and seafood are good for you now.
Eat three meals until 19 o’clock and then give your organism a break. Drink warm drinks with the meals. Pour boiling water over five to seven dried rose petals and three pitted red dates and let the tea steep for ten minutes. Then remove the dates, eat them and drink the strained tea with them. Or you can prepare a hot drink with three slices of ginger and ten grams of brown sugar. Both teas stimulate your Qi flow again. A hot footbath and a hot compress on your stomach will also help.