5 tips on how to deal better with PMS
The gynecologist
Many women feel uncomfortable during the days leading up to the menstrual period, they are depressed, anxious and tense, their moods fluctuate; it can also cause breast tenderness, bloating and water retention. These symptoms are often referred to as premenstrual syndrome (PMS). Whether it really is this, must be very well diagnosed.
Women over 40 years may be already in the pre-phase of the menopause (menopause). These women then often have a hormonal disorder that is either due to too much estrogen and too little corpus luteum hormone (progesterone) in the body or vice versa due to low estrogen and too much progesterone.
In order to be able to describe and evaluate the respective complaints well, the patient should keep a symptom diary for two cycles. This makes it easier to make a clear diagnosis. Slight discomfort can improve a preparation of chickweed (Agnus castus), which for months? even during the rule? must be taken daily. In the so-called premenstrual dysphoric disorder (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
Also we advise to keep a symptom diary. Write down your thoughts and feelings about the complaints. Try to turn negative and obstructive thoughts like "I can not do that because of my discomfort" into neutral thoughts like, "It's okay that I do not feel well, I'm not feeling so good now". To reduce stress, think more about yourself and say "no" more often. Think about what you would advise a friend who is just as concerned as you are now.
We recommend all women who suffer from PMS to learn a relaxation procedure such as autogenic training, and not just in the PMS phase, but to practice daily. Sport, despite discomfort, reduces pain and improves your mood. Women who feel strongly affected by their PMS on a regular basis can be put on the waiting list for our online self-help training Praemensis, whose effectiveness we are currently investigating scientifically. The aim of the training is that the participants can deal better with their complaints.
The plant medic
Naturopathy tries to stimulate self-regulation, to support the cycle and ultimately the inner rhythm. I recommend a tea made of lady's mantle and yarrow for all premenstrual complaints. For pre-bleeding, breast tenderness or imbalance Alchemilla helps mother tincture (woman's coat), for abdominal pain, bloating and slow onset Achillea millefolium mother tincture (yarrow).
Take three drops twice daily from ovulation or onset of the complaint until the onset of the menstrual period. In case of headache and depressive mood, the homeopathic remedy Natrum muriaticum D12 can provide relief, with strong mood swings Sepia D12 helps. For lower abdominal pain and weak or interrupted, painful menstruation brings Pulsatilla D12 relief. The respective dosage: five pieces twice a day.
The yoga teacher
If you feel an inner restlessness and mental tension as a result of PMS, the nasal airway breathing (Nadi shodhana), in which one breathes alternately deeply and only through a nostril, can help to become clearer again.
To release tensions in the back and abdomen, you should try the exercise Apanasana. Put your feet up in front of your buttocks when lying on your back. Raise the right foot and place the right hand on the right leg, the left on the lower abdomen. Inhale consciously and then allow the abdominal wall to sink inwards with the exhalation. At the same time, the right hand leads the knee in the direction of the upper body. The next time you inhale, the thigh is removed from the body because the abdominal wall bulges upwards.
Repeat a few times on this page and switch to the left side. In this exercise too, it is important to allow the breath to flow easily and stay soft during exercise.
The TCM doctor
According to the teachings of Traditional Chinese Medicine (TCM), pre-menstrual symptoms mainly involve stagnation of liver and spleen energy (Qi). To regulate them, you should abstain from cold, greasy and raw foods as well as coffee and alcohol during the symptoms. Especially steamed vegetables and seafood are doing you good now.
Eat three meals until 7 pm and then treat your organism for a break. Also drinks warm drinks at meals. Pour five to seven dried rose petals and three pitted red dates with boiling water and let the tea steep for ten minutes.Then you take the dates, eat them and drink the distilled tea. Or you prepare a hot drink with three slices of ginger and ten grams of brown sugar. Both teas will stimulate your Qi River again. Similarly, a hot foot bath and a hot envelope on the stomach help.
