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Naturopath
You will certainly notice when your period is approaching. For most women this is not a big deal, but for others the days before their period are a real challenge.
Your period is part of your life and during this time you should be able to do everything you normally do. However, if you find it difficult to go about your everyday life, then you may be suffering from PMS.
PMS is the abbreviation for premenstrual syndrome. Many women are affected by PMS.
➤ Did you know that between 20 and 40% of women of reproductive age suffer from PMS?
The term "PMS" is used to describe a range of complaints experienced by women that can manifest themselves in different ways on certain days of the female cycle. A distinction is made between physical and psychological complaints as well as changes in behavior.
The changes can occur around one to two weeks before your period. When menstruation begins, the symptoms usually disappear again.
It is not known exactly what causes the symptoms. However, many scientists believe that PMS is linked to hormonal fluctuations (sex hormones and serotonin levels) at the beginning of the menstrual cycle.
Oestrogen and luteal hormone levels increase at certain times of the cycle. An increase in these hormones can cause mood swings, anxiety and irritability.
➤ According to estimates by the American College of Obstetricians and Gynecologists, 85 percent of all women experience at least one PMS symptom.
However, most women only suffer from mild symptoms that do not require treatment. However, between three and eight percent of women who have PMS symptoms suffer from an even more severe form, also known as premenstrual dysphoric disorder (PMDD).
➤ Did you know that around 15% of women have to endure labor-like pain?
Premenstrual syndrome is a collection of different symptoms that occur differently in almost every woman affected.
The following list of PMS symptoms is therefore only a list of possible symptoms, but fortunately most women do not suffer from all of them.
Some behaviors or illnesses can have a negative effect on PMS and worsen the symptoms, including stress, lack of exercise, lack of sleep, smoking, high alcohol consumption or depression.
The tips for reducing symptoms that we present to you in this article are primarily suitable for mild to moderate symptoms.
Make sure you nourish your body. Eat a balanced diet so that you actually provide your body with all the nutrients it needs.
➤ Calcium & vitamin D
Women suffering from premenstrual syndrome often have low levels of calcium and vitamin D in their blood. For this reason, scientists investigated these two nutrients as possible means of alleviating PMS in a subgroup of the Nurses' Health Study II. The scientists found that taking both nutrients reduced the likelihood of PMS symptoms occurring.
Vitamin B6
Vitamin B6 is involved in the production of neurotransmitters, which play an important role in our state of mind. It is a water-soluble vitamin that is found in many foods, such as chickpeas, tuna, salmon and other types of fish, potatoes and starchy vegetables.
Numerous small studies have come to the conclusion that daily intake of vitamin B6 can help with numerous psychological symptoms. These include moodiness, irritability and anxiety.
➤ Magnesium
Some women with PMS have a magnesium deficiency. In 2010, a trustworthy study concluded that taking magnesium together with vitamin B6 alleviated the PMS symptoms of the test subjects. These symptoms included depression, anxiety, insomnia, water retention and tender breasts.
➤ Essential fatty acids
Certain fatty acids, such as gamma-linoleic acid and alpha-linoleic acid, have an anti-inflammatory effect that can alleviate certain PMS symptoms. Gamma-linoleic acid is contained in evening primrose oil and has been used for a very long time to relieve PMS.
➤ Ginkgo biloba
Ginkgo biloba is considered the best herbal remedy for strengthening memory and can also alleviate PMS symptoms.
A clinical study from 2009 evaluated the use of ginkgo for PMS. The scientists came to the conclusion that tablets greatly alleviated the severity of both the physical and psychological symptoms of the test subjects.
➤ Monk's pepper
Monk's pepper is a well-known and helpful remedy for PMS and menopausal symptoms. The symptoms of PMS can be alleviated by restoring hormonal balance in the body. Studies indicate that monk's pepper suppresses the release of prolactin in the pituitary gland, which can alleviate the pain.
Physical exercise is an important part of a balanced lifestyle. So get up and get moving. This applies not only if you are suffering from symptoms, but in general.
Regular exercise can relieve premenstrual headaches, breast swelling, nausea, constipation, diarrhea, bloating and vomiting.
The combination of stress and premenstrual syndrome can create a vicious cycle. If your PMS includes mild or moderate anxiety and irritability, try calming your nerves with yoga, breathing exercises or mindfulness-based stress reduction.
It is important to keep a close eye on your PMS symptoms. This can be done manually with a notebook, for example, or on your cell phone with the help of an app.
This will give you an overview and after about three months of documentation, you will be able to recognize the first patterns: Which symptoms occur when? What triggers them? What provides relief?
PMS symptoms should not prevent you from going to school or work, or having to give up other activities.
If you find it difficult to control your symptoms, you should definitely consult a doctor. This is especially true if the symptoms affect your everyday life.
Some illnesses have similar symptoms to PMS. These causes must be ruled out:
As already described, a diary in which the symptoms occurring are written down can help to make a diagnosis. You should therefore enter all abnormalities and your period in a diary. If the symptoms start at around the same time every month, you are probably suffering from PMS.
Many women suffer monthly from the symptoms of PMS (premenstrual syndrome), which can start one or two weeks before menstruation and disappear when the period begins. This can result in physical or psychological complaints or changes in behavior. To alleviate the symptoms, it can help to eat a balanced, nutritious diet, exercise and reduce stress.
Sources (in English):
American College of Obstetricians and Gynecologists. (2015). Premenstrual Syndrome (PMS)(link is external).
Bertone-Johnson, E. R., Hankinson, S. E., Bendich, A., Johnson, S. R., Willett, W. C., & Manson, J. E. (2005). Calcium and vitamin D intake and risk of incident premenstrual syndrome. Archives of internal medicine, 165(11), 1246–1252. https://doi.org/10.1001/archinte.165.11.1246
Dennerstein, L., Lehert, P., Heinemann, K. (2011). Global study of women's experiences of premenstrual symptoms and their effects on daily life. Menopause International; 17: 88–95.
Dickerson, L. M., Mazyck, P. J., & Hunter, M. H. (2003). Premenstrual syndrome. American family physician, 67(8), 1743–1752.
Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401–405.
Giti O., Elham A. S., Faraz M., and Hamid A. M. (2009). A Randomized, Placebo-Controlled Trial of Ginkgo biloba L. in Treatment of Premenstrual Syndrome.The Journal of Alternative and Complementary Medicine. 845-851.http://doi.org/10.1089/acm.2008.0493
Gollenberg, A.L., Hediger, M.L., Mumford, S.L., Whitcomb, B.W., Hovey, K.M., Wactawski-Wende, J., et al. (2010). Perceived Stress and Severity of Perimenstrual Symptoms: The BioCycle Study. Journal of Women’s Health; 19(5): 959-967.
Hofmeister, S., & Bodden, S. (2016). Premenstrual Syndrome and Premenstrual Dysphoric Disorder. American family physician, 94(3), 236–240.
Kaur, G., Gonsalves, L., Thacker, H. L. (2004). Premenstrual dysphoric disorder: a review for the treating practitioner. Cleveland Clinic Journal of Medicine; 71: 303–5, 312–3, 317–8.
National Institute for Health Research, U.K. (2008). Dietary supplements and herbal remedies for premenstrual syndrome (PMS): a systematic research review of the evidence for their efficacy(link is external).
Potter, J., Bouyer, J., Trussell, J., Moreau, C. (2009). Premenstrual Syndrome Prevalence and Fluctuation over Time: Results from a French Population Survey. Journal of Women’s Health; 18(1): 31–39.
Reid, R. L., & Yen, S. S. (1981). Premenstrual syndrome. American journal of obstetrics and gynecology, 139(1), 85–104. https://doi.org/10.1016/0002-9378(81)90417-8
Rocha Filho, E. A., Lima, J. C., Pinho Neto, J. S., & Montarroyos, U. (2011). Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study. Reproductive health, 8, 2. https://doi.org/10.1186/1742-4755-8-2
Vaghela, N., Mishra, D., Sheth, M., & Dani, V. B. (2019). To compare the effects of aerobic exercise and yoga on Premenstrual syndrome. Journal of education and health promotion, 8, 199. https://doi.org/10.4103/jehp.jehp_50_19
Yonkers, K. A., O'Brien, P. M., & Eriksson, E. (2008). Premenstrual syndrome. Lancet (London, England), 371(9619), 1200–1210. https://doi.org/10.1016/S0140-6736(08)60527-9
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Monk's pepper - the natural remedy for menstrual and menopausal symptoms