PMS symptoms and premenstrual syndrome

PMS Symptoms; When do they occur

PMS symptoms affect many women, according to latest statistics, as many as 70 per cent, some to a lesser or greater extent, and indeed they can be very uncomfortable and uneasy. For all of you who are bothered by unpleasant pre-menstrual syndrome PMS, we made this detailed guide, which is based solely on healthy food, medicinal herbs and recipes. If you are looking for the answer on how to alleviate PMS symptoms we give you our word that you are in the right place.


Strong intense headache, discomfort and abdominal pain, unpredictable mood swings, nausea and discomfort in the stomach, vomiting, increased appetite during the day, pain in the chest, the emergence of a large number of pimples on the face, are just some of the possible even 150 known symptoms of premenstrual syndrome and the foods that we consume these days uncontrollably, further complicate and worsen the overall situation. These, at least pleasant PMS symptoms appear seven to ten days before the expected menstrual period, the result of a number of hormonal changes that occur in a woman's body at this stage of the cycle. No matter how you expressed mentioned premenstrual discomfort, you can feel free to vent, because modern scientists have proved, if you do not consume certain unhealthy foods and introduce other in regular diet - premenstrual syndrome can be sent to oblivion. To ease the PMS fatigue and this unpleasant period, you should certainly keep it under control. The best effect is achieved by daily physical activity for at least thirty minutes (brisk walking, easy cycling, swimming, pilates), because the movement has a positive effect on the neurotransmitters that influence our mood and sensitivity to pain.

Sore breasts; PMS

Why do some women experience intense PMS symptoms is still not clear, nor are their agents identified, but it is considered that a key role is in the change in the levels of brain hormones. The feeling of bloating in the stomach, increased sensitivity and sore breasts, constipation or diarrhoea, a strong desire for certain unhealthy foods, severe headache, reduced tolerance to light and noise, forgetfulness, poorer concentration and memory, voltage, sleepiness during the day, hypersensitivity, anxiety, predominantly aggression, sudden and unpredictable mood swings, insomnia – are the most common premenstrual symptoms. The first step in treatment is a healthy lifestyle. For most women these changes are sufficient to keep PMS symptoms under control. Consuming sufficient quantities of liquid (water in the first place), smaller but more frequent meals, balanced diet to relieve PMS with plenty of fruits and vegetables, limited intake of salt and sugar in the body, healthy aerobic exercise and enough sleep - are of primary importance. Drugs, if necessary (if strong premenstrual pain is present), commonly used are non-steroidal anti-inflammatory analgesics, as well as a number of hormonal contraceptives, but in severe cases, certain antidepressants.

How to relieve PMS fatigue?

If you want PMS symptoms in your case to forever subside, you need a strong and powerful character, willing to give up a learned lifestyle and adopt some new - healthy habits. Some advocates of alternative medicine point out that the appearance and intensity of symptoms largely depend on the "purity" of the woman's body, i.e. on how the whole organism's intoxication due to long-term malnutrition. Thus, permanent changes in diet can help to detoxify and cleanse your body - your kidneys, liver, intestines, and lymph system, which will greatly influence the changes in the work of other bodies, including the female reproductive system. Waiver of purchasing unhealthy industrial food - dried meat and canned products, unhealthy candy, soft drinks, white flour, alcohol and the like is only the first step in changing your long-established food habits. In addition, you need to eat as many healthy plant foods - fresh fruits and seasonal vegetables, seeds, whole grains, flax seeds, sesame and pumpkin, precious nuts, medicinal herbal teas and freshly squeezed juices. Believe it or not, good digestion significantly affects to what extent PMS symptoms will be expressed. Irregular bowel movements and constant constipation are also a sign of intoxication of the organism, and you should as soon as possible regulate digestion and allow our intestines to empty every day, and proper nutrition foods that speed up metabolism are the most effective way to achieve this.

PMS diet reduces premenstrual troubles

If you are not ready to change your eating habits established in the long run, you can resort to short-term diet, ten days before the expected menstruation. Since PMS symptoms are similar to symptoms for hypoglycaemia, adherence to diet that includes plenty of starch and low in fat, can help people suffering from hypoglycaemia - can help in case of premenstrual symptoms. PMS diet involves eating healthy mash of whole grains, with mandatory consumption of fruits, vegetables and potatoes several times a day. Also, it is necessary to eliminate from the diet harmful white sugar, black coffee, alcoholic beverages and additives such as artificial sweeteners, and reduce the use of typical foods of animal origin, especially those that are rich in unhealthy saturated fats (butter, red meat, refined oils, eggs, fried foods, full-fat dairy products ...). It is very important that in this period you restrain the appetite and desire to eat many sweets as it will later pay off. If you hang in there five to seven days without consuming sweets, believe that you will then have much less desire for these harmful ingredients. During this diet it is advisable to work every day and DO unavoidable aerobic exercises, which will have a positive impact on you and your mood and alleviate the symptoms and PMS.

Foods that reduce premenstrual troubles

For premenstrual syndrome the following foods showed excellent results:

Salmon, walnuts, and flaxseed
  • Although fatty foods are not advised in the second half of the menstrual cycle, it does not apply to those healthy- such as omega-3 fats. Foods that are by far the best source of these valuable fats are mackerel, salmon, avocado, flaxseed oil and evening primrose oil and nuts. Include them certainly in regular diet and make it easier to get through the uncomfortable PMS symptoms.

  • High levels of potassium in this extraordinary fruit removes excess water from our body, which is often seen as part of premenstrual syndrome. Thanks to them, now the blood sugar levels are stabilized and brought into line, and increases production of (serotonin), and also it significantly improves our mood during the troubled days when there are premenstrual symptoms. Also, the banana can be a great substitute for unhealthy sweets

Lentils and PMS symptoms
  • It contains a lot of fibre and natural sugars, which enables us a good digestion, provides the necessary hormonal balance and returns smile and excellent mood. It is also advisable to eat other extraordinary legumes, such as beans, peas and soybeans.

Spinach and broccoli
  • According to the latest research, premenstrual syndrome can be alleviated with the help of iron, which can be found in spinach, broccoli, beets, cocoa and many other healthy foods. PMS symptoms which are treated with this mineral are frequent headaches, nervousness and moodiness.

  • This is an exceptional food that successfully raises calcium levels in the body, because it is much lower in the mentioned premenstrual days. High levels of calcium certainly are enabling our good mood. Lest we forget, the great sources of this mineral are sesame seeds, which should be eaten only in ground form.

Healing almonds and PMS symptoms
  • They contain a high percentage of vitamin E, which is an excellent choice for skin problems, sensitive and sore breasts, pain and irritable condition, we would say the typical PMS symptoms that is almost always accompanied in the upcoming menstrual cycle.

How are PMS Symptoms treated with Medicinal Herbs?

Hemp affects hormones

If PMS symptoms manifest abdominal bloating, swollen parts of the body or chest pain, the most common reason lies in the imbalance of estrogen and progesterone. Higher levels of estrogen than progesterone levels are mainly a result of taking the wrong balanced contraceptive pills. Hemp promotes the balancing of these two hormones, raises progesterone, and significantly reduces the amounts of estrogen. The latest tests have shown that daily doses between 4 and 20 milligrams of hemp significantly reduces discomfort after three menstrual cycles. In fact hemp is very beneficial in the case of premenstrual symptoms, and they are recognized by the World Health Organization. How to use chaste? The plant is used in the form of standardized extract (fitoprevent, 1 tablespoon per day) or capsules (10 mg daily). It is recommended to take it for 10, 15 or 20 days before the cycle, for at least three months.

Magnesium and vitamin B6 against mood swings

In women who’s PMS symptoms are manifested by irritability and anxiety there was a low level of magnesium and calcium in the body, especially those who take birth control pills. Magnesium and vitamin B6 are essential to our body for the synthesis of neurotransmitters (dopamine, serotonin ...) that can ease premenstrual discomfort.
Magnesium and vitamin B6 are taken into ampoules or capsules, two to four daily (from 300 to 400 mg). Choose those containing gluconate, glycerophosphate, magnesium chloride or citrate, for better digestive tolerance. They are taken with a meal from one to three months. The ideal would be at the same time to increase the dose of calcium - consuming dairy products, almonds, sardines and mineral water.

Evening primrose oil and borage for premenstrual problems

If PMS symptoms are manifested expressed with certain swelling of body parts, water retention and a feeling of heaviness in the lower part of the body, the evening primrose oil rich in omega-6, with a strong anti-inflammatory effect, soothes pain and reduce the feeling of congestion (congestion). On the market there are capsules with oils of these two plants which are taken in doses of 500 mg a day for the next 10,15 or 20 days before the menstrual cycle, or continuously, depending on the severity of symptoms. Be careful not to overdo it because in this case, slight body weight increase is possible.

Yarrow for menstrual pain

It is taken for the pain in the lower abdomen and for a sense of heaviness right before your period or the first day of cycles. How yarrow helps? Raises the levels of progesterone in the blood, which on the other side help with the swelling and the accumulated blood from our pelvic region and relieve painful cramps. They are taken in capsules of 150 mg, two capsules in the morning and evening, for two to five days before the start of the cycle, longer if necessary. It can be used in combination with other herbs that have a beneficial effect on spasms, such as angelica or white willow, capsules, or as a medicinal tea: three large tablespoons of mixture of herbs in equal parts is poured with 50 dl of boiling water. For people sensitive to the aster (daisies, chamomile) these plants can cause some allergic reactions.

The medicinal lens soup; recipe
  • A cup of lenses is clean, washed and put to boil with one onion, carrot, celery piece, one potato, the price of garlic and parsnip. Add salt, pepper to taste and add the bay leaf. Cook this soup for about 45 minutes, and then you need a lens with vegetables strain (remove the bay leaf) and blend and then return into the water and cook for a few minutes. Finally add the chopped parsley. With this healing soup PMS symptoms are much easier to tolerate.

Sandwich with seeds and tofu
  • Two tablespoons of soy mayonnaise mix with a teaspoon of ground flax seeds, sesame and pumpkin. Raw tofu cut into slices, sprinkle with curry and salt and then bake in the appropriate grill pan. Integral croissant cut open lengthwise in half, coat it with a mixture of mayonnaise and seeds, and add the slices of tofu and lettuce leaves, or a salad of shredded cabbage, carrot and cucumber.

Banana with cocoa and almonds
  • Peel the banana and place it on a plate. Pour the mixture made of teaspoons of local honey, a teaspoon of cocoa powder and a few drops of milk or water. In the end, sprinkle all with minced almonds. This food can be eaten and prepared as a nice healthy breakfast, a delicious dinner or a great treat, instead of purchasing unhealthy sweets. From these same ingredients you can make a delicious and healthy shake, but in this case you need to add more milk - in both variants PMS symptoms are alleviated.

Bean meatballs recipe
  • A pound of good quality beans are cooked. On a very little oil stew a mixture of half a kilogram of onion and leek and three cloves of garlic. Stir-fry, remove from the heat and add the optional cayenne pepper, salt and pepper. All of this combine with beans and add as many bread crumbs as needed to connect the masses. Finally stir in the parsley, form meat balls, line in the already pre-oiled baking sheet and bake for about thirty minutes, until golden brown.

Almond milk; recipe
  • In the evening plunge 250 grams of raw, unsalted almonds in water and leave them there for the night. In the morning they blend in a litre of water and add a good quality local honey, if you are planning to get a sweet milk taste. Blend until the mixture thickens. Strain it through a thick gauze and pour into a glass bottle. Thus obtained beverage is healthy almond milk which can be kept in the refrigerator for the next seven days.

We hope that this article would be useful and that you will try some of our recipes. If PMS symptoms still persist, be sure to contact your chosen physician.