Period pain is not normal! PMS, the premenstrual syndrome

"She's probably on her period" – this saying is not only unnecessary but also trivializes the actual discomfort that many women experience around their menstruation.

Premenstrual syndrome (PMS) is a complex of symptoms that can occur four to 14 days before the period. It describes a variety of physical and emotional symptoms that typically appear one to two weeks before menstruation. About 25% of all menstruating people are affected, although more than 70% of women report experiencing PMS at some point. However, the intensity of symptoms varies individually.

The causes of PMS have not yet been fully clarified. However, there is a consensus that they are related to a hormonal imbalance. PMS occurs more frequently during cycles with ovulation. Treatment of PMS is necessary whenever general well-being is severely affected.

What is PMS, and what causes it?

PMS is not a psychological disorder but a physical reaction to the hormonal changes during the cycle. Hormone fluctuations, especially in estrogen and progesterone, play a central role. Stress, dietary habits, and lifestyle can also influence the symptoms. This is why many women report experiencing more PMS during menopause than before.

Typical symptoms of PMS:

• Physical: Bloating, breast tenderness, water retention, nausea, feeling of fullness, headaches, acne, oily skin and hair, weight gain, and water retention.
• Emotional/psychological: Irritability, mood swings, sleep problems, lack of energy, depressive mood, irritability, and lack of motivation.
• Behavioral: Food cravings, increased susceptibility to stress, and limited social interactions.

"Menstrual discomfort makes no biological or evolutionary sense at all," emphasizes Anne Lippold, cycle coach at hermaid.

Tackling PMS: You are not alone!

PMS can be burdensome, but you don't have to just put up with it. There are many ways to alleviate symptoms and boost your well-being.

Cycle awareness & tracking: With the help of our upcoming hermaid app, you can track symptoms related to your PMS to recognize patterns and find the appropriate treatment.

Short-term Solutions

• The most well-known home remedy for menstrual pain is heat. Placing a heating pad on your back or abdomen often helps quite well in many cases, but it's not very practical for daily life or work.

Some herbal remedies, such as chasteberry or yarrow, are worth trying too. Feel free to share your experiences with us.

Electrical stimulation: there are devices that use TENS technology, like MenstruFlow¹, which can help with period cramps.

Long-term lifestyle changes (Body Hacks) that you learn at hermaid: Often, even small changes in lifestyle habits can achieve good results;

• Healthy Diet: Pay attention to a balanced diet with sufficient vitamins and minerals. This includes limiting coffee consumption, weight control, and having a balanced diet. Avoid alcohol!
• Exercise & Relaxation: Exercise and relaxation techniques also improve overall well-being and can positively support therapy.
• Healthy Sex Life: A healthy sex life has a very positive effect.
• Herbal Remedies: In less severe cases, herbal preparations (e.g., from chasteberry) have also proven effective.
• Stress Management: Stress can worsen PMS symptoms. Relaxation techniques such as yoga, meditation, or autogenic training can help reduce stress.
• Sufficient Sleep: Sleep disorders can worsen PMS symptoms. Make sure you get enough sleep and practice good sleep hygiene.
• Self-Care: Take time for yourself and your needs.
• Seek Support: Talk to your doctor if symptoms are severe or interfere with your daily life.

HRT Therapies: HRT therapies can also be used by addressing the hormonal imbalance between estrogen and progesterone. Natural progesterone capsules have proven to be very helpful for this.

Did you know that a deficiency in certain nutrients can worsen PMS symptoms?

Studies show that magnesium, calcium, and vitamin B6 play a significant role in this. These nutrients are not only essential for your overall health but can also help reduce the intensity and frequency of PMS symptoms.

• Magnesium helps with:² Cravings, irritability, fatigue, headaches, sleep disturbances, and water retention.
  Magnesium is a vital mineral involved in over 600 processes in the body. It plays an important role in muscle function, nerve transmission, energy metabolism, and mood regulation. In the days leading up to your period, a magnesium deficiency can worsen PMS symptoms. To ensure you have sufficient levels, you can get your magnesium levels tested in your blood.
  Sources in food: Green leafy vegetables, nuts, legumes, and whole grains.
• Calcium helps with: Mood swings, irritability, and depression.
  Calcium is important for bone health, muscle function, and blood clotting. Studies have shown that adequate calcium intake can help alleviate PMS symptoms such as mood swings, depression, and water retention.
  Sources in food: Dairy products, green leafy vegetables, nuts, and seeds.
• Vitamin D: Vitamin D plays an important role in calcium absorption and bone health.
  Sources in food: Fatty fish, eggs, and mushrooms.
• Health facts: Omega-3 fatty acids can help reduce inflammation.
  Sources in food: Fatty fish (salmon, mackerel, herring), flaxseed oil, and chia seeds.
• Vitamin B: Vitamin B1 (thiamine) and vitamin B2 (riboflavin) can also help. Vitamin B6 is essential for metabolism, the immune system, and nerve function.
  Sources in food: Meat, fish, eggs, whole grains, and legumes.
• Zinc: is important for the immune system and wound healing.
  Sources in food: Meat, fish, eggs, whole grains, and legumes.
• Iron: is essential for blood formation and oxygen transport. An iron deficiency can lead to fatigue and exhaustion, which can worsen PMS symptoms. Sources in food: Beets, legumes, and green leafy vegetables.

Dosage

Individual Needs and Dosages
The optimal intake of nutrients varies from person to person and depends on several factors, such as your age, health condition, and diet. If you're unsure whether you're getting all the essential nutrients in sufficient amounts, consult your doctor. They can provide personalized advice and recommend supplements if necessary.

How Can Hermaid Support You?

Menstrual cycle discomfort can be a significant burden. At Hermaid, we are committed to ensuring that women receive the support they need in every phase of their cycle. We collaborate with experienced experts, including gynecologists like Dr. Michaela Fischbach and Claudia Sievers, as well as cycle consultants like Anne Lippold.

Together, we aim to break the taboo surrounding PMS and help women better understand their cycle, enabling them to navigate this time with greater well-being.