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5 recommendations against tension before menstruation

Premenstruel syndrome, PMS, occurs in the period after egg release. Against the background of PMS symptoms that decrease or disappear with menstruation, there is no psychiatric disorder. Although PMS symptoms are seen in 80% of women, the proportion of those who are clinically and socially effective, called “Premenstruel dysphoric disorder”, is only 5%. Depression, fatigue, drowsiness, mood swings, an increase in sexual desire, nervousness, tension, decrease behavioral symptoms, such as attention both breast tenderness or enlargement, edema, weight gain 2-3 pounds, headache, nausea, vomiting, constipation, poor appetite, thirst, skin, acne, such as physical symptoms may also occur. Symptoms are more common in women during fertility, but their severity is less common.


Although the cause of PMS is not exactly known, it is thought to be caused by hormonal changes and sensitivity in the central nervous system. Although PMS is mainly physiologically based, the main symptoms of the disorder are psychological. Psychological factors such as stress, events in daily life, marital problems, attribution of negative psychological changes to the menstrual cycle, and a strategy for coping with problems also play a role in the course of PMS.


The aim of PMS treatment is to reduce the effects on daily activity and social life by eliminating complaints.

Read: What is good for menstrual pain, how to relieve?


During the PMS period, you should eat frequently and little food. Low-fat foods should be preferred. Drinks such as tea, coffee, cola, chocolate, sugar and salt should be reduced.


30 minutes of walking a day is important. Breathing, relaxation exercises, massage, adequate and quality sleep help reduce stress by increasing natural endorphins in the brain.


In addition, 400 mg per day for mood correction. magnesium, vitamin D, B and e support can be taken to reduce complaints.

Read: What vitamins should you add to your diet?


Herbal supplements may also be preferred to reduce complaints experienced during the PMS period. Hayit tree fruit (Chaste berry), primrose oil (tea-shaped or capsule-shaped), burdock grass (black cohosh) tea or capsule-shaped, melissa Tea, mint tea, ginger tea, chamomile tea, dandelion root can reduce PMS complaints.

Read: What is a healthy menstrual cycle?


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