Everything you need to know about PMS

Many women recognize it. The week before your period feels different. Less energy, more easily irritated, cravings you usually don't experience. Often it's dismissed as: “it's just part of it.” But that’s not true. PMS is not a standard side effect of being a woman. It’s a signal. And perhaps one of the clearest signs that something in your body is out of balance. Not something to worry about, but something to take seriously.

What is PMS?

PMS (premenstrual syndrome) refers to symptoms that arise in the latter phase of your cycle, usually five to seven days before your period. Common symptoms include mood swings, irritability, fatigue, bloating, tender breasts, headaches, and cravings for sugar or carbohydrates. These symptoms typically disappear once menstruation begins.

How PMS really works

PMS is often seen as a hormonal problem, but in practice, it’s often not just about the hormones themselves, but how your body reacts to them. Progesterone plays a key role in this. This hormone rises after ovulation and has a calming effect on the nervous system. When your body produces too little progesterone, or reacts less effectively to it, symptoms such as restlessness, irritability, and poorer sleep are more likely to occur.

What goes wrong

Hormones never work in isolation. PMS almost always arises from a combination of factors. A weak or absent ovulation, blood sugar fluctuations, chronic stress, nutrient deficiencies, and reduced hormone elimination all play a role. Blood sugar spikes and crashes, for example, can directly impact energy and mood, and this impact is often stronger during the luteal phase.

Signals to take seriously

PMS is often normalized, but that doesn't mean it's optimal. Signs that your body is struggling with your cycle include:

• Severe mood swings
• Extreme fatigue
• Strong cravings or binge eating
• Poorer sleep before your period
• Feeling like you're not yourself

Don't see this as something you need to suppress, but as feedback.

What can you do?

The solution isn't in a single quick fix, but in supporting your system.

1. Support your ovulation

• Eat enough (avoid chronic deficit)
• Focus on protein and healthy fats
• Sleep a minimum of 7–8 hours per night
• Reduce chronic stress
• Go outside in the morning for daylight

No ovulation → no progesterone → higher chance of PMS.

2. Stabilize your blood sugar

• Build meals with protein, fats, and fiber
• Start your meal with vegetables
• Avoid isolated sugars and snacks
• Eat 2–3 complete meals per day

Result: more stable energy and fewer cravings.

3. Reduce noise and inflammation

Limit:

• Ultra-processed foods
• Refined sugars
• Industrial oils
• Alcohol (especially in the second half of your cycle)

Focus on:

• Whole foods
• Omega-3 fatty acids
• Sufficient protein
• Magnesium-rich foods

4. Support your liver and gut

• Eat bitter (seasonal) vegetables
• Ensure adequate protein intake
• Add collagen-rich foods (like bone broth)
• Reduce exposure to toxins (cosmetics, plastics)

Hormones that are not properly eliminated continue to circulate.

Living according to your cycle (crucial)

The body isn't the same every week. By adapting your lifestyle to each phase, you work with your body instead of against it.

Menstrual Phase (Days 1–5)

• Focus on rest and recovery
• Opt for light movement (walking, mobility)
• Eat nutritious and warm meals
• Minimize stress and stimuli

Follicular Phase (after menstruation)

• Energy increases
• Ideal time for:
  • More intense training
  • New plans and focus
  • Productivity

Ovulation (mid-cycle)

• Highest energy and social drive
• Ideal for:
  • Social activities
  • Presentations
  • Heavier workouts

Luteal Phase (week before menstruation)

• More sensitive to stress and stimuli
• Important to:
  • Train more gently
  • Introduce more structure
  • Keep blood sugar extra stable
  • Incorporate more recovery moments

This is the phase where PMS arises. This is where you make a difference.

Conclusion

PMS is not a coincidence. It is your body's reaction to a system under pressure. Not because your body isn't working well, but because it's trying to compensate. When you understand what's happening beneath the surface, your approach changes. You move from symptom management to addressing the root cause. Start with the basics: rhythm, nutrition, stress, and recovery. Small adjustments often make the biggest difference. Your body isn't working against you. It's trying to communicate with you. Your body doesn't lie.