1. Understanding Premenstrual Syndrome
Hormonal causes
PMS is caused by hormonal fluctuations in the menstrual cycle, including changes in estrogen and progesterone . These changes also influence neurotransmitters like serotonin , impacting mood.
Common symptoms of PMS
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Abdominal pain, cramps
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Bloating , water retention
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Fatigue, sleep disturbances
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Irritability , anxiety , mood swings
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Headaches, sore breasts, food cravings
2. The best plants for relieving PMS
Here are the most effective medicinal plants to consume in organic herbal tea to alleviate the symptoms of premenstrual syndrome.
| Plant | Main benefits | Brewing Tips |
|---|---|---|
| Raspberry bush | Relieves uterine cramps | 1 to 2 tsp in 200 ml of water, 10 min |
| Clary sage | Regulates hormones , antispasmodic | 1.5 tsp, infuse 5-6 min |
| German chamomile | Reduces anxiety , soothes pain | 1 tbsp in 200 ml of water, up to 3 times/day |
| Fresh ginger | Anti-inflammatory, reduces pain and nausea | 2-3 slices, infuse for 10 min |
| Peppermint | Reduces bloating and digestive spasms | 1 tsp, 10 min |
| Lady's Mantle | Regulates cycles, relieves breast tension | 1 tsp, 10 min |
| Chaste tree | Relieves sore breasts, regulates irregular cycles | 1 tsp berries, 10 min |
Find German chamomile combined with ginger in our organic infusion L'Élancée .
3. Foods and drinks to avoid during PMS
A proper diet can significantly alleviate the discomfort of PMS. Here are the categories to limit:
Salty foods
Salt promotes water retention . Avoid cold cuts, dry cheeses, chips and processed foods.
Refined sugars
Sugars cause blood sugar spikes, worsening cravings , irritability , and pain . Stay away from sodas, candy, and pastries.
Caffeine
Coffee, black tea, sodas: Caffeine increases anxiety , insomnia and breast tenderness . Choose caffeine-free alternatives .
Alcohol
Alcohol disrupts blood sugar levels and increases sleep disturbances , mood swings and dehydration .
Dairy products
Some dairy products are poorly tolerated during PMS. They promote bloating and digestive discomfort .
Processed foods
High in trans fats , additives and salt , they increase inflammation and cycle-related pain .
4. Other complementary natural solutions
Gentle physical activity
Walking, yoga or swimming promote the release of endorphins and reduce stress.
Restful sleep
Regular, quality sleep is crucial for regulating hormones and limiting fatigue.
Stress management
Breathing, meditation , hot herbal baths, essential oils: everything to soothe the nervous system.
5. When to drink anti-PMS herbal teas?
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1 to 2 weeks before your period : as a preventative measure
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During PMS : to soothe symptoms
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Continuously over several cycles : for a background effect
The effects of plants are often cumulative : regular consumption improves hormonal balance and gradually provides relief.
