Premenstrual syndrome ( PMS) is a reality for many women.
A well-known reality since PMS affects at least 60% of women to varying degrees. However, it is never normal to have disorders or pain that come back every month, in a cyclical manner.
Pain? Irritability? Disorders? The symptoms are multiple , hence the difficulty of taking care of it properly. However, when we understand the origin of premenstrual syndrome, it is immediately easier to find the solution adapted to our needs.
So, what signs should make us think of PMS? And how can we relieve PMS naturally? We'll explain it all to you today.
There are nearly 150 physical and/or emotional symptoms that are directly related to premenstrual syndrome.
Also, it is not the symptom itself that should make us think of premenstrual syndrome but rather the fact that this symptom returns each month in a cyclical manner between ovulation and the start of menstruation .
All these symptoms can really affect our daily lives and well-being. But rest assured, there are effective solutions and remedies to soothe all these disorders. As long as you identify that it is premenstrual syndrome.
So if you feel that a symptom regularly comes back in your daily life, preventing you from fully enjoying your life, ask yourself the question:
“Does it come back every month at the same time in my cycle?”
If so, you've done the hardest part.
And all you have to do is read on to discover the tips and tricks you need to avoid the symptoms associated with premenstrual syndrome and find a peaceful and serene life throughout your cycle.
Our 5 tips for relieving premenstrual syndrome
To effectively and sustainably relieve all the associated symptoms, it is essential to understand the cause of premenstrual syndrome and the mechanisms involved.
Premenstrual syndrome is a disorder related to a hormonal imbalance. More specifically, your ovaries do not produce enough progesterone and this is what causes this set of diverse and varied symptoms that we saw just before.
What is progesterone? It is a hormone produced by our ovaries in the 2nd part of the menstrual cycle, that is to say just after ovulation and until the next period. Its main role is to maintain a possible pregnancy and if there is no pregnancy, it causes a drop in progesterone which causes the next period.
But progesterone has many other properties. It acts on the kidneys by promoting the elimination of water, it fights against breast tension, it has anti-depressant or anti-inflammatory properties. We therefore understand better why when the body does not produce enough of it, we can feel so many unpleasant symptoms that manifest themselves.
The goal to relieve premenstrual syndrome will therefore be to help the body to produce progesterone correctly and in sufficient quantity to restore this hormonal balance which guarantees comfort and well-being throughout the cycle.
Fatty acids for our hormones
Progesterone is a so-called steroid hormone. That is to say, it is made from cholesterol .
Except that today, we tend to avoid cholesterol...
Perhaps we have learned the lesson too well not to eat “too much fat, too much salt, too much sugar”. And we see that many women no longer eat enough “good fatty acids”, which are nevertheless essential for the production of our hormones.
So the first step to correctly produce our progesterone and fight against premenstrual syndrome: we (re)put good fatty acids, rich in omega 3 , on our plates (2 tablespoons per day of uncooked vegetable oils such as flax, rapeseed or walnuts; 3 times per week small oily fish such as sardines, mackerel, herring).
You can also opt for evening primrose oil, a vegetable oil rich in omega 6 which is involved in the production of type 1 prostaglandins. That is to say, it slows down the mechanisms of inflammation.
Stress, a risk factor for premenstrual syndrome
Stress is progesterone's number one enemy . Why? It's simple.
When we are stressed, we produce cortisol, the so-called “stress” hormone that makes us super efficient in fighting the undesirable event. Except that cortisol uses pregnenolone to be produced. And this famous pregnenolone is also essential for the production of progesterone…
So when we are stressed, our body puts all the resources of pregnenolone into cortisol, to the detriment of progesterone.
In other words, stress causes or accentuates a progesterone deficiency, which is responsible for premenstrual syndrome.
So no more excuses for treating yourself, it's for your health!
Take time to relax and indulge in moments of unwinding. Meditation, yoga, deep breathing, and massages are all effective methods to soothe your body and mind.
Physical activity, an ally of premenstrual syndrome
Regular physical activity is a real ally in relieving premenstrual syndrome. Aerobic exercises, such as walking, cycling or swimming, stimulate the production of endorphins, the hormones of well-being. Mobilizing the pelvis in certain yoga exercises is also a valuable aid in relieving certain gynecological pains.
Additionally, exercise helps reduce stress and improve blood circulation, which helps produce more progesterone, thereby combating PMS and reducing pain.
Detoxes for optimal production of our hormones
Once they have done their job, the hormones are eliminated so that the body can make new ones. In the case of progesterone (and more generally sex hormones), being made from fat, it needs to be transformed in the liver so that it can then be eliminated in the urine, this is what is called “ liver detoxification ”.
But if the liver is “overheated”, it can do its job less well, which will cause:
- poor elimination of progesterone which must be eliminated
- and therefore poor production of the “new progesterone”
So to avoid poor regulation of our hormonal synthesis , we think about doing 1 to 2 detoxes per year with a light diet rich in fruits and vegetables, significant hydration and a little help from plants to support the work of our liver (milk thistle, turmeric, fumitory or even artichoke and black radish).
Phytotherapy and micronutrition for menstrual comfort
The above tips and tricks are essential to maintain a good hormonal balance. But when the symptoms are there and PMS has been present for several months, it will be necessary to correct the progesterone deficiency and explore recognized natural solutions to combat PMS.
This is where herbal medicine and micronutrition can become your true allies.
- Boost progesterone production with lady's mantle and yarrow , the 2 key plants for women thanks to their antispasmodic and progestin properties. Taken when the ovaries are producing our progesterone, they are known to help boost the production of this precious hormone, thus fighting against premenstrual syndrome.
- Act on the inflammatory syndrome using evening primrose or borage oil, as well as omega 3 or turmeric extracts enriched with curcuminoids (contraindicated in people taking anticoagulants).
- Regulate muscle pain and endometrial spasms with Valerian and supplement with Magnesium (300 mg per day, in the form of bisglycinate for optimal assimilation) as well as vitamin B6.
- Provide vitamins (B3, B6, E and A) and minerals (15 mg of Zinc per day, in the form of bisglycinate for optimal assimilation) essential for the production of our hormones.
EQUILIBRIST to help you balance your hormones
To make your life easier, we have combined in our OCYCLE formula , Achemilla and Yarrow with Valerian and the vitamins and minerals essential to the production of our hormones to help you boost your progesterone and thus fight effectively and sustainably against premenstrual syndrome.
Premenstrual syndrome is not inevitable
As you will have understood, it is time to take care of yourself and say goodbye to the discomforts of premenstrual syndrome. By adopting a balanced diet, by regularly practicing physical activity, by allowing yourself moments of relaxation as well as by using suitable supplements, you will be able to experience your menstrual cycles with complete serenity.
But the first step is the one you just took: understanding your body gives you the means to act.
If your symptoms persist or worsen, the most prudent thing to do is to consult a healthcare professional who can suggest effective and appropriate supplementation.
