The Female Cycle – PMS and Menstruation

What are the 4 phases of the menstrual cycle and how do they affect a woman's body?

A woman's cycle lasts on average 28 days and consists of 4 phases, which are controlled by oestrogen and progesterone. Oestrogen promotes the growth of the uterine lining, increases energy, improves mood and also affects the quality of skin and hair. Progesterone, on the other hand, has a calming effect - it prepares the body for a possible pregnancy and helps to stabilise mood. Their mutual balance is key, because it is the fluctuation of these hormones that causes changes during the cycle, including premenstrual syndrome (PMS).

1. Menstrual phase (days 1-5)

   • It starts with bleeding, hormones are at their lowest.

   • Fatigue and the need for rest are manifested.

   • Tip: Treat yourself to peace, warmth and iron-rich foods.

2. Follicular phase (days 6-13)

   • Oestrogen rises → more energy, better mood, creativity.

   • Tip: The perfect time for exercise and starting new projects.

3. Ovulation phase (days 14–16)

   • Peak oestrogen → egg is released.

   • Confidence, communication and sociability are at their peak.

   • Tip: A great time for important meetings or presentations.

4. Luteal phase (days 17–28)

   • Progesterone rises, preparing the uterus.

   • In the second half, PMS appears – mood swings, cravings for sweets, fatigue.

   • Tip: Slow down, treat yourself to some relaxation, warm food and gentle exercise.

👉 PMS and menstruation itself are therefore a natural part of these phases. Let's take a closer look at them.

What is PMS and how to recognise it?

PMS (premenstrual syndrome) is a set of physical and psychological symptoms that appear approximately 7–14 days before menstruation.

Typical symptoms of PMS:

• mood swings, irritability, hypersensitivity,

• pain and tension in the breasts,

• abdominal pain, headaches, or back pain,

• increased cravings for sweet or salty foods,

• fatigue and lack of concentration.

Some women experience PMS mildly, while others experience it very intensely, and it affects their daily functioning.

How to alleviate PMS naturally?

✅ Lifestyle adjustments

• limit sweets, alcohol and caffeine – they worsen blood sugar fluctuations,

• get enough sleep, especially 7–9 hours a day,

• slow down and set aside time to relax,

• gentle movement (yoga, Pilates, walks) releases tension and improves circulation.

✅ Suitable herbs and supplements

Herb / supplement	Effect on PMS
Chaste tree	Balances oestrogen and progesterone levels, reduces mood swings and breast pain.
Lady's mantle	Supports the uterus, soothes cramps, helps with irregular cycles.
Yarrow	Relieves cramps, improves circulation, has anti-inflammatory effects.
Lemon balm	It has a soothing effect, promotes sleep, and reduces irritability.
Magnesium + B6	Reduces tension, nervousness, fatigue and supports the balance of the nervous system.

Menstruation – caring for the body and emotions

Menstruation is a natural part of the cycle. It should not be extremely painful or exhausting. However, if severe cramps, migraines, back pain, or excessive bleeding occur repeatedly, the body is asking for support.

Tips on how to relieve yourself during menstruation:

• Allow yourself to rest – the body consumes more energy.

• Increase your intake of iron (especially during heavy bleeding).

• Drink plenty of water and warm herbal teas.

• Keep the abdominal area and lower back warm (hot water bottle, herbal pillow).
  
  

What helps with period pain?

Herb / supplement	Effect during menstruation
Yarrow	Relieves cramps, promotes blood flow, has anti-inflammatory effects.
Raspberry – leaf	Supports uterus function, soothes lower abdominal tension.
Lady's mantle	Regenerates the uterine lining, relieves pain.
Lavender (Lavandula angustifolia)	Calms the nervous system, helps with headaches and insomnia.
Sage	Supports hormonal balance, reduces water retention.
Vitamin C + Iron	Important for heavy bleeding, boosts energy and vitality.

Recommended natural products

• Vitex tincture – harmonises hormones, relieves PMS and breast tenderness.

• Magnesium bisglycinate + Vitamin B6 (Hrotlife) – easily absorbed, effective against fatigue and irritability.

• Lavender oil – for abdominal massage or aromatherapy for mental tension.

• Lady's mantle tincture – suitable for cramps and irregular cycles.

• Yarrow tincture – for painful and heavy periods.

• Raspberry tincture – support for irregular cycles and pain.

• St. John's Wort tincture – improves mood and reduces nervous tension.
  
  

Diet and hormonal balance

The proper functioning of hormones is closely related to diet.

• Seeds and nuts – flax, pumpkin, hemp (source of omega-3, lignans, zinc).

• Brazil nuts – an excellent natural source of selenium for the thyroid gland.

• Cocoa beans – rich in magnesium, which relieves fatigue and tension.

• Healthy fats – pressed oils, avocado, fish oil.

• Bitter substances and antioxidants – dandelion, leafy greens, fermented foods support the liver's function, which processes excess hormones.
  
  

PMS and menstruation are natural phases of a woman's cycle, but they don't have to be suffering. The right combination of rest, a suitable diet, herbs and supplements can bring significant relief. Listen to your body's signals, give it care and support hormonal balance in a natural way.

FAQ – Frequently Asked Questions about PMS and Menstruation

What helps most with PMS?
Herbs (chaste tree, lady's mantle, lemon balm), magnesium with B6, and lifestyle adjustments (sleep, less caffeine and sugar).

How to naturally relieve menstrual pain?
Warm compress, herbal teas (yarrow, raspberry), rest, and iron supplementation.

Which vitamins are important during the cycle?
Especially magnesium, vitamin B6, vitamin C, and iron.

Is it normal to have a very heavy period?
Not always. If the bleeding is extremely heavy or accompanied by severe pain, it is recommended to consult a gynaecologist.