02. 07. 2026

Women’s cycle — PMS and menstruation

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

Female cycle lasts on average 28 days and consists of 4 phases, which they control estrogen and progesterone. Estrogen supports the growth of the uterine lining, increases energy, improves mood and also affects the quality of the skin and hair. Progesterone, on the other hand, has a calming effect - it prepares the body for a possible pregnancy and helps stabilize the mood. Theirs mutual balance is key, because just fluctuation these hormones causes changes during the cycle, including premenstrual syndrome (PMS).

Menstrual Phase (Days 1-5)

It starts with bleeding, hormones are at a minimum.
Fatigue and the need for rest are manifested.
Tip: Treat yourself to peace, warmth and foods rich in iron.

Follicular phase (6-13 days)

Estrogen rises → more energy, better mood, creativity.
Tip: An ideal time to practice and start new projects.

Ovulation phase (Days 14-16)

Estrogen peak → the egg is released.
Self-confidence, communicativeness and sociability are at their maximum.
Tip: Great time for important meetings or presentations.

Luteal phase (Days 17-28)

Progesterone rises, which prepares the uterus.
It appears in the second half PMS – mood swings, sweet tooth, fatigue.
Tip: Slow down, treat yourself to relaxation, warm food and gentle movement.

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

What is PMS and how to recognize it?

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

Typical manifestations of PMS:

mood swings, irritability, hypersensitivity,
pain and tension in the breasts,
stomach, headache or back pain,
increased appetite for sweet or salty foods,
fatigue and lack of concentration.

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

How to relieve PMS naturally?

✅ Lifestyle modification

limit sweets, alcohol and caffeine - they worsen blood sugar fluctuations,
get enough sleep, especially 7-9 hours a day,
slow down and take time to rest,
gentle movement (yoga, pilates, walking) relieves tension and improves blood circulation.

✅ Suitable herbs and supplements

Herb / supplement	Effect in PMS
Drmek ordinary	Balances estrogen and progesterone levels, reduces mood swings and breast pain.
Common alchemy	It supports the uterus, soothes cramps, helps with irregular cycles.
Ordinary ranking	Relieves spasms, improves blood circulation, has anti-inflammatory effects.
Medical honeydew	It has a calming effect, promotes sleep, reduces irritability.
Magnesium + B6	It reduces tension, nervousness, fatigue and supports the balance of the nervous system.

Menstruation - care 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 asks for support.

Tips to relieve yourself during menstruation:

Treat yourself to rest - the body uses more energy.
Increase income iron (especially with heavy bleeding).
Drink plenty of water and warm herbal teas.
Keep warm in the area of the abdomen and lower back (thermophor, herbal pillow).

What helps with menstrual pain?

Herb / supplement	Effect during menstruation
Ordinary ranking	Relieves spasms, promotes blood flow, has an anti-inflammatory effect.
Raspberry blackberry - leaf	It supports the activity of the uterus, soothes tension in the lower abdomen.
Common alchemy	It regenerates the mucous membrane of the uterus, relieves pain.
Medicinal lavender	Calms the nervous system, helps with headaches and insomnia.
Medicinal sage	Supports hormonal balance, relieves water retention.
Vitamin C + iron	Important for heavy bleeding, they increase energy and vitality.

Recommended natural products

Drmkova tincture – harmonizes hormones, alleviates PMS and breast sensitivity.
Magnesium bisglycinate + vitamin B6 (Hrotlife) – easily absorbed, effective against fatigue and irritability.
Lavender oil – for abdominal massage or aromatherapy for mental tension.
Alchemy tincture – suitable for cramps and irregular cycle.
Ladder tincture – for painful and heavy menstruation.
Raspberry tincture – support for irregular cycle 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).
A pair of walnuts – 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.
Hot substances and antioxidants – dandelion, leafy vegetables, fermented foods support the activity of the liver, which processes excess hormones.

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

FAQ - Frequently asked questions about PMS and menstruation

What helps the most for PMS?
Herbs (drmček, contryhel, honeydew), magnesium with B6 and lifestyle modification (sleep, less caffeine and sugar).

How to relieve menstrual pain naturally?
Warm hot water bottle, 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 very heavy periods?
Not always. If the bleeding is extremely heavy or accompanied by severe pain, it is recommended to consult a gynecologist.