What helps with PMS?

Your ways out of the hormonal chaos

March 12, 2025

Do you recognise this? The time before your period just feels exhausting: mood swings, cravings for everything that isn’t nailed down, water retention that suddenly makes you look two dress sizes bigger. And you’re left wondering: what helps with PMS? Welcome to the world of premenstrual syndrome (PMS). You’re not alone: around 80% of all menstruating women experience PMS symptoms in some form. But why is that? And above all: what helps with PMS when the cycle takes over – and does so regularly?

What happens during PMS? Understanding causes & symptoms

Firstly, let’s clarify the term ‘premenstrual syndrome’ and its meaning. PMS describes a combination of physical and psychological symptoms that occur in the days leading up to your period – often ten to 14 days before menstruation. In short: your hormones are going crazy. In the second half of the cycle, i.e. after ovulation, the levels of oestrogen and progesterone fall. At the same time, this affects your serotonin levels – the neurotransmitter that puts you in a good mood. And suddenly, there it is: the emotional ups and downs that feel like you’ve ended up in a bad soap opera. This is often accompanied by physical complaints such as water retention, cravings or pain.

Typical symptoms of PMS in a quick check:

Emotional rollercoaster: irritability, depression, anxiety
Physical complaints: Bloated stomach, breast tenderness, headaches
Energy dips: tiredness, concentration problems
Cravings: especially for savoury or sweet snacks
Water retention: Often associated with a bloated feeling and swollen hands or feet

But what helps to regulate the chaos in the body during PMS and why are some people more affected than others? In addition to hormonal factors, diet, stress levels and genetic predisposition also play a role. This explains why PMS varies from person to person

💡 Fact: PMS is not just a matter of the head! Studies show that an imbalance of serotonin (the happiness hormone) plays a role – which also explains the sudden craving for chocolate.

When heat, exercise and mindfulness are not enough

Do pain therapy devices ring a bell? They are really smart support – even for annoying menstrual pain. Our recommendation is the TT 250 menstrual pad with TENS & heat from medisana. Transcutaneous electrical nerve stimulation (TENS) sends gentle impulses to your nerves to reduce pain signals – a kind of ‘sorry, not today’ to your abdominal cramps. This is accompanied by cosy warmth that relaxes the muscles and provides a little extra wellness. Incidentally, the small device is light as a feather, discreetly portable and goes with you everywhere – whether you’re chilling on the sofa, sitting in the office or travelling. Because sometimes that’s exactly the solution: less ouch, more feel-good moments.

Diagnosis – are these really PMS symptoms?

Before you ask yourself what helps with PMS, you should be sure that it is actually PMS. This is because many symptoms overlap with other hormonal or health problems – from iron deficiency to thyroid disorders. A cycle diary can help you recognise patterns: Do the symptoms regularly occur in the second half of the cycle and disappear with your period? Then there is a lot to be said for PMS.

However, if the symptoms are extreme – with severe mood lows, panic attacks or severe irritability – it could be PMDS (premenstrual dysphoric disorder). This more severe form of PMS affects around 3-8% of menstruating people and goes beyond typical symptoms. The good news is that there are clear diagnostic criteria and medical support – from herbal and hormonal treatments to medications such as SSRIs that can help in some cases. In short, if your cycle is throwing you completely off track, talk to your doctor – even outside of check-ups.

PMS relief – holistic approaches to a healthy lifestyle

Do you feel another avalanche of symptoms rolling towards you? Don’t panic, even small adjustments to your diet, lifestyle and the way you treat yourself can make a big difference. So, what helps with PMS?

Diet & nutrients – your body needs support:

Magnesium & vitamin B6 help to reduce muscle cramps and relax the nerves – your best friend during stressful cycle phases!
Omega-3 fatty acids have an anti-inflammatory effect and can help to balance out mood swings. Fish or linseed oil are the top players here.
Complex carbohydrates such as oatmeal or wholegrain products stabilise your blood sugar – against cravings in the middle of the night!
Enjoy sugar, caffeine & alcohol in moderation – they can promote inflammation and increase PMS symptoms. Tip: Eat consciously, but without pressure! It’s not about going without, but about feeling good after eating.

Exercise & relaxation – your game changer against PMS:

Gentle exercise such as yoga, Pilates or outdoor activities such as a walk help to relieve tension and improve circulation – a real insider tip if you’re wondering what helps with PMS-related pain.
Regular workouts (including light strength training) can stabilise your hormone balance in the long term – and hey, you get endorphins for free!
Massages & heat: A heating pad or a gentle massage are the classic remedy for cramps – old but gold. With a massage gun you can easily reach your lower back and with a massage cushion that can also do shiatsu and red light, relaxation is perfect.

Mental health & self-care – strengthen your inner balance

Journaling & mindfulness: Write down your symptoms and recognise patterns – so you can better plan what helps you with PMS and when.
Meditation & breathing techniques: Lower your stress levels and regulate your nervous system – plus calming fragrances from an aroma diffuser. Sounds spiritual? Maybe, but it works – and helps with PMS symptoms such as restlessness.
Light therapy: What helps with PMS-related listlessness? A light therapy lamp – especially in winter, artificial daylight can help to boost your serotonin levels and prevent winter blues. And not just for PMS.

💡 Did you know? Women with PMS often report improved well-being through targeted mindfulness exercises – maybe give it a try?

Medical treatment – what helps with severe PMS symptoms?

If the symptoms are really unpleasant and your everyday life becomes a hormone obstacle course, medication can also help in the treatment of PMS. This is particularly useful for premenstrual dysphoric disorder (PMDS) – the more severe sister of PMS. Here is an overview:

What helps with PMS if you…	Which medication?	Why does it help?
have severe pain?	Painkillers such as ibuprofen or paracetamol inhibit inflammation and relieve pain.	Anti-inflammatory agents relieve cramps and headaches by blocking the pain receptors.
suffer from water retention?	Diuretics help to eliminate excess fluid from the body and reduce swelling.	By reducing water retention, you feel less bloated and tense.
have severe mood swings?	SSRI antidepressants can balance serotonin levels.	A more stable serotonin level can alleviate depressive moods and emotional rollercoaster rides.
regularly suffer from PMS symptoms?	Hormonal contraception such as the pill can reduce PMS symptoms by minimising hormonal fluctuations.	By regulating oestrogen and progesterone, your hormonal balance is brought into equilibrium.
want to regulate your cycle naturally?	Monk’s pepper (herbal) can regulate hormonal imbalances and improve cycle disorders.	The effect on the hormone balance can alleviate PMS symptoms in the long term and stabilise the menstrual cycle.

When you chat to friends about PMS, the question is bound to come up: I’m always in such a bad mood – what else helps with PMS-related head chaos? And then the keyword St John’s wort often comes up. Sounds like a good idea at first, because yes, St John’s wort can lighten the mood. But be careful: It can weaken the effect of hormonal contraceptives. So if you are using the pill or other hormonal contraception, it is better to talk to your doctor beforehand. Better safe than sorry!