For some women, the days leading up to PMS are torture. We asked very different experts how to better deal with PMS.
The gynecologist
Many women feel unwell during the days before their period starts, they are depressed, anxious, and tense, and their mood fluctuates; in addition, there may be breast tenderness, a bloated belly, and water retention. These symptoms are often summarized under the term premenstrual syndrome (PMS). However, whether this is really what is going on needs to be very well diagnosed.
Women over the age of 40 may already be in the pre-menopausal phase. In these women, there is often a hormonal disorder that is caused either by too much estrogen and too little corpus luteum hormone (progesterone) in the body or, conversely, by too little estrogen and too much progesterone.
To be able to describe and evaluate the respective symptoms well, the patient should keep a symptom diary for two cycles. This makes it easier to make a clear diagnosis. Mild symptoms can be improved by a preparation of chaste berry (Agnus castus), which must be taken daily for months - even during the menstrual period. In the case of 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
We also advise keeping a symptom diary. Also, write down your thoughts and feelings about the symptoms. Try to change negative and obstructive thoughts such as "I can't do this because of my symptoms" into neutral thoughts, such as "It's okay that I don't feel well. I'm putting myself through less now." To reduce stress, think more about yourself and say "no" more often. Think about what you would tell a friend who is feeling the way you are.
We recommend that all women suffering from PMS learn a relaxation method such as autogenic training and practice it daily, not just during the PMS phase. Exercise despite discomfort reduces the sensation of pain and improves your mood. Women who regularly feel very strongly affected by their PMS can be put on the waiting list for our online self-help training Praemensis, whose effectiveness we are currently scientifically investigating. The goal of the training is to help participants cope better with their symptoms.
The herbal medicine
Naturopathy tries to stimulate self-regulation, support the cycle, and ultimately the inner rhythm. I recommend a tea of lady's mantle and yarrow for all premenstrual complaints. For pre-menstrual bleeding, breast tenderness, or imbalance, Alchemilla mother tincture (lady's mantle) helps, and Achillea millefolium mother tincture (yarrow) for abdominal pain, bloating, and the hesitant onset of bleeding.
Take three drops twice a day from ovulation or the onset of discomfort until the onset of menstruation. For headaches and depressed mood, the homeopathic Natrium muriaticum D12 can provide relief, while Sepia D12 helps with severe mood swings. For abdominal pain and rather weak or interrupted, painful menstruation, Pulsatilla D12 brings 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, nasal alternation breathing (Nadi shodhana), in which you breathe alternately very deeply and through only one nostril, can help to become clear again.
To relieve tension in the back and abdomen, try the Apanasana exercise. In the supine position, place your feet in front of your buttocks. Raise your right foot and place your right hand on your right leg and your left hand on your lower abdomen. Inhale consciously and then with the exhalation let the abdominal wall sink slightly inward. At the same time, the right hand brings the knee toward the upper body. On the next inhalation, the thigh moves away from the body as the abdominal wall curves upward.
Repeat like this a few times on this site and switch to the left side. Also in this exercise, it is important to let the breath flow easily and remain soft in the movement.
The TCM doctor
According to the teachings of Traditional Chinese Medicine (TCM), premenstrual symptoms are mainly due to stagnation of liver and spleen energy (Qi). To regulate this, you should avoid cold, fatty, and raw foods as well as coffee and alcohol during the symptoms. Especially steamed vegetables and seafood are good for you now.
Eat three meals until 7 pm and then give your organism a break. Drink warm beverages with meals as well. 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 foot bath and a hot compress on the abdomen also help.
0 Comments