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Menstrual Cycle & Moods: Premenstrual Syndrome, PMS Symptoms and Natural Support

Menstrual Cycle & Moods: Premenstrual Syndrome, PMS Symptoms and Natural Support

Phases of the menstrual cycle: how hormones affect mood

Menstruation (3–7 days)

A drop in oestrogen and progesterone triggers bleeding. Fatigue during menstruation, sensitivity, and the need to slow down may occur.

Follicular phase

Oestrogen rises – improving mood, concentration and energy.

Ovulation

The increase in LH (luteinising hormone) and FSH (follicle-stimulating hormone) triggers ovulation. The desire to socialise, self-confidence and creativity peak.

Luteal phase

Progesterone dominates, and drops sharply towards the end of the phase – PMS symptoms such as irritability, breast pain, and increased tension appear.

PMS symptoms: when is it normal premenstrual syndrome and when is it PMDD - premenstrual dysphoric disorder?

PMS symptoms appear 7–14 days before menstruation:

  • Mood swings, tearfulness, irritability,

  • Fatigue, headaches, migraine during menstruation,

  • Breast pain before menstruation,

  • Cramps during menstruation, bloating during menstruation,

  • Cravings for sweets/salty foods, lack of concentration.

If these symptoms interfere with daily life, it may be PMDD – a condition that requires professional attention.

What makes PMS worse? Avoid these triggers

  • Fluctuating blood sugar levels (sweets, caffeine, alcohol),

  • chronic stress,

  • Lack of sleep,

  • Low magnesium intake and B vitamins,

  • Sedentary lifestyle.

PMS relief: regimen, herbs and vitamins for PMS

Sleep and movement

  • 7–9 hours of sleep, ideally without screens for at least an hour before bed.

  • Gentle yoga, walks or light stretching relieve tension and promote hormonal balance.

4-4-4 breathing

Even breathing (inhale for 4s, hold for 4s, exhale for 4s) helps to quickly reduce stress tension.

Diet and supplements: vitamins for PMS that make sense

  • Magnesium + Vitamin B6 – supports the nervous system, relieves tension and cramps.

  • Iron + Vitamin C – ideal for heavier bleeding to replenish energy.

  • Stable blood sugar – combine protein with fibre in every meal.

Premenstrual syndrome and herbs: gentle feminine help

Chaste Tree (Vitex agnus-castus) - supports hormonal balance, mood and relieves breast pain.

Lady's Mantle - a traditional herb for the female cycle and mucous membranes. Suitable as Lady's Mantle tea.

Yarrow - Yarrow tea helps against cramps and supports blood circulation. It has anti-inflammatory effects.

Lemon Balm - calms the nerves, improves sleep, reduces irritability.

Sage tea - helps with water retention and sweating – use with caution and for a short time.

Note: Always consult a doctor about the use of herbs, especially if you are taking medication, breastfeeding or planning to become pregnant.

Frequently asked questions: PMS, menstruation and hormonal cycle

Why is my period late?

Stress, sleep deficit, weight fluctuations, ovulation. If irregular menstruation lasts longer or is accompanied by pain, see a specialist.

How to start menstruation naturally?

Warm teas (yarrow, alchemilla, lemon balm), relaxation, gentle exercise. If you suspect pregnancy, avoid "herbs to induce menstruation."

Is menstruation possible during pregnancy?

No. It may be spotting, but menstruation is not physiologically possible during pregnancy. Consult every bleeding.

Pain. What helps?

What helps with period pain?

Warmth, tea for period pain (yarrow, raspberry, lemon balm), Mg+B6, gentle movement.

Very heavy period?

If you're changing pads every hour or notice clots, it could be fibroids or a hormonal disorder – see a doctor.

Irregular menstruation?

Caused by stress, diet, ovulation, or thyroid disease or PCOS. Long-term fluctuations require examination.

Migraine during menstruation?

A common trigger is a drop in oestrogen. Mg+B6, hydration, and a stable sleep schedule help.

Menstrual hygiene and comfort

  • Essentials: tampons, pads, menstrual cups, period pants – change every 4–8 hours

  • Intimate hygiene gel: gentle, pH-neutral, suitable for sensitive mucous membranes during menstruation

  • Lavender face mist: refreshes during hormonal fluctuations

Cycle tracking: how to gain control over PMS

  • Calendar + symptom diary (moods, sleep, bleeding)

  • Cervical mucus – “egg white” indicates fertility

  • Basal body temperature – rises after ovulation

  • Ovulation tests – show the rise in LH before ovulation

Mini challenges for everyday comfort

PMS symptoms aren't taboo. Premenstrual syndrome has solutions that support the body in balance – from herbs and nutrition to routine and conscious cycle tracking. Choose an approach that respects your body and provides relief, not just short-term fixes.