Premenstrual syndrome (PMS) describes a variety of physical and psychological symptoms that can occur in the second half of the female cycle – particularly in the days before menstruation. Many women of childbearing age are affected, although the severity can vary greatly. While some women experience only mild discomfort, others are significantly restricted in their daily lives.

What is PMS?

PMS is triggered by hormonal fluctuations during the luteal phase—the period from ovulation until menstruation. The main players are the hormones progesterone and estrogen , whose balance is particularly important during this phase. A progesterone deficiency or a relative estrogen excess can exacerbate typical PMS symptoms such as mood swings, sleep problems, irritability, or physical discomfort.

How do I recognize PMS?

Diagnosing PMS is challenging because the symptoms can also indicate other conditions, such as thyroid problems or chronic stress. According to the American College of Obstetricians and Gynecologists (ACOG) , PMS is present when the following criteria are met:

• Symptoms regularly occur in the last five days before menstruation.
• They improve within the first four days after the start of your period.
• They negatively impact the everyday lives of those affected.

A thorough examination by a specialist is essential to rule out other causes.

Where can I get advice?

If you suspect you are suffering from PMS, there are several places that can help you:

1. Gynecologists: They are the first port of call to examine the hormonal causes of your symptoms and to discuss targeted treatment options.
2. Endocrinologists: These specialists can perform in-depth hormonal tests to identify any imbalances.
3. Naturopaths and naturopaths: Some women prefer alternative approaches, such as the use of herbal extracts and phytotherapy methods and a holistic approach to their symptoms.
4. Psychotherapists: In cases of severe psychological symptoms or PMDD (premenstrual dysphoric disorder), accompanying therapy can be helpful.
5. Online platforms: Take advantage of the exchange with like-minded people and experts in online forums such as the women’s exchange forum Tea&Science with Tanja Hohenester and Andrea Mohr.

PMS: The interaction of hormones and cycle phases

It's also important that you get to know yourself better and nourish your body. Here's some background information: The female cycle is divided into four phases: menstrual, follicular, ovulatory, and luteal. Each phase is characterized by a specific hormonal balance that influences not only fertility but also overall well-being.

1st menstrual phase (days 1–5)

Hormone levels are low, which triggers the breakdown of the uterine lining. Many women feel low on energy during this phase.

2. Follicular phase (days 6–14)

The hormone estrogen rises and promotes the regeneration of the uterine lining. Women often feel energized and productive. You have the strength to tackle your projects.

3. Ovulation phase (days 13–15)

A peak in estrogen triggers ovulation. At the same time, luteinizing hormone (LH) is released. Women often report increased libido and concentration during this phase.

4. Luteal phase (days 16–28)

The corpus luteum produces progesterone, which prepares the body for a possible pregnancy. If progesterone levels drop too much, this can trigger typical PMS symptoms: from breast tenderness to emotional distress such as irritability or anxiety.

Our cycle phases and which hormones determine them.

Cycle-oriented nutrition: How it can help

A cycle-oriented diet takes into account the hormonal needs of each cycle phase and can help reduce PMS symptoms.

Follicular phase (days 6–14): building and energy

• Focus on protein and complex carbohydrates (e.g. quinoa, oatmeal) for energy and building.
• Foods high in estrogen such as soy, flaxseed and broccoli support this phase.

Ovulation phase (days 13–15): anti-inflammatory

• Antioxidant-rich foods such as berries, spinach and green tea promote egg health.
• Light, fresh meals aid digestion and provide energy.

Luteal phase (days 16–28): relaxation and hormonal balance

• Progesterone-friendly foods such as pumpkin seeds, sunflower seeds and sweet potatoes help stabilize mood.
• Magnesium-rich snacks such as dark chocolate (with high cocoa content) relieve muscle cramps and irritability.
• Make sure you drink enough fluids by drinking teas made from proven plants such as lady's mantle.

Menstrual phase (days 1-5): regeneration

• Iron-rich foods such as beetroot, spinach and lentils compensate for blood loss.
• Ground yourself with cooked root vegetables like carrots, potatoes, sweet potatoes, and parsnips, or drink warm cocoa (without sugar).
• Lady's mantle, ginger or chamomile tea have a calming and soothing effect.

Tips if you suspect PMS

• Keep a cycle diary: Record symptoms, diet, and stress levels to identify patterns.
• Exercise: Regular, moderate exercise such as yoga or walking can reduce stress.
• Herbal helpers: Get advice on which medicinal plants can support you individually throughout your cycle
• Relaxation: Soothing massages, breathing exercises, Yin Yoga, meditation or a warm bath promote well-being.

Conclusion: Individual advice and targeted measures

PMS is a complex issue that requires individual attention. Collaboration with experts—whether in conventional medicine or naturopathic medicine—is key to an accurate diagnosis and effective treatment. Combined with a cycle-oriented diet, a balanced lifestyle, and stress management, many women can sustainably alleviate their symptoms and find greater well-being. Each cycle offers the opportunity to get to know their own body better and live in harmony with hormonal changes.