Premenstrual Syndrome: How to naturally alleviate it by improving your lifestyle

What is Premenstrual Syndrome (PMS)?

Premenstrual syndrome, or PMS, affects many women of childbearing age. It manifests a few days before menstruation with a combination of physical (bloating, pain, tender breasts), emotional (mood swings, anxiety), and behavioral (cravings, fatigue) signs.

Good news: it's possible to naturally relieve these symptoms with a holistic approach.

The first thing to implement is an adapted diet to balance hormones. Indeed, diet plays a crucial role in hormonal regulation.

Here are the tips from Sarah, our naturopath specializing in women's health, to better manage your cycle:

Ensure you have a raw, balanced, and as healthy a diet as possible. Colorful plates, with seasonal products and sufficient daily intake, especially protein, to maintain good energy.

Foods to favor:

Green vegetables (kale, broccoli, spinach): rich in magnesium and calcium

Pumpkin, sunflower, flax seeds: rich in omega-3s and hormonal regulators

Legumes (lentils, chickpeas) which are rich in fiber and zinc

Quality lean proteins like fish, eggs, or chicken.

Foods to avoid:

Refined sugars that cause insulin spikes and inflammation

Caffeine which will accentuate anxiety and generate stress (increased cortisol) in your body

Excess dairy products and gluten which are pro-inflammatory for the body

Here are some small tips that won't hurt, to keep in mind to promote well-being:

Hydrate with calming infusions: chamomile, lemon balm, verbena.

To relieve cramps: the warmth of a good hot water bottle placed on the lower abdomen. And to maximize your chances, massage your lower abdomen with antispasmodic and anti-inflammatory essential oils such as holy basil or tarragon (diluted in a vegetable oil).

Next, one of the most effective solutions for gaining vitality is micronutrition, a real and totally natural well-being asset!

Certain micronutrients are essential to soothe PMS symptoms such as:

Magnesium which fights against fatigue, anxiety, muscle cramps

Vitamin B6 will optimize magnesium assimilation and regulate hormones

Zinc for hormonal regulation and skin

Vitamin E and omega-3 for their anti-inflammatory action

Adaptogenic plants such as chaste tree or saffron, very useful for stabilizing emotions and cycles

Our CYCLE food supplement, full of benefits, combines plant active ingredients such as lodhra, rehmannia, and white mulberry, to help you regain balance naturally.

And finally, don't forget the good complementary practices to implement:

• Gentle movement: yoga, walking, swimming to boost circulation and release endorphins

• Breathe and relax: meditation, sophrology or cardiac coherence

• Sleep well: 7 to 8 hours of restorative sleep

• Heat and self-massage: hot water bottle and essential oils to relieve cramps

Want to take action?

Discover our CYCLE cure to gently support you and improve your menstrual comfort.