What helps with PMS and period pain? Causes & tips

Almost every woman knows it: As soon as her period is due, the emotional and physical ups and downs begin. Cramps, bad mood, headaches – all of this can really take a toll on your mood. But what exactly is behind it? And above all: What can you do to feel better during this time?

Dysmenorrhea is the medical term for menstrual pain – often cramp-like and felt in the lower abdomen. The pain is caused, among other things, by prostaglandins, which cause the uterus to contract more strongly. There is a primary form (without a recognizable organic cause) and a secondary form, in which conditions such as endometriosis or fibroids are the underlying cause (3, 4).

If you regularly suffer from PMS or severe menstrual cramps, the first step is a gynecological examination. This will involve not only taking your medical history but also usually performing an ultrasound. This allows for the early detection of organic causes, such as endometriosis or fibroids.

Especially in cases of very severe menstrual pain, further investigations such as an MRI or even a laparoscopy may be necessary. If PMS is suspected, a hormone test in the blood can be helpful.

Which treatment is appropriate depends on what the underlying cause ultimately is:

• In secondary dysmenorrhea (i.e., pain caused by an illness), the focus is not only on pain relief but also on treating the underlying disease.

• In cases of primary dysmenorrhea – where no identifiable cause exists – warmth, exercise, or herbal remedies often help. In some cases, the birth control pill can also be beneficial, as it reduces the buildup of the uterine lining – this decreases prostaglandin production and thus the pain.

• Water retention, mood swings, or headaches can be specifically treated in cases of PMS . If a hormone deficiency is diagnosed, progestin therapy is sometimes helpful (6, 7).

PMS and period pain can really turn your daily life upside down. If you suffer from them regularly, it's important to know: you're not alone – and there are options that can truly help. Some measures work immediately, others require a little patience. Often, it's the combination of different things that makes the difference.

Warmth & Relaxation

A classic remedy that's popular for good reason: heat can significantly alleviate menstrual discomfort. A hot water bottle, a cherry pit pillow, or a warm bath relaxes the muscles and promotes blood circulation. At the same time, the heat triggers the release of endorphins – our body's own "feel-good" substances. Perfect for simply taking a breather (8).

Movement – ​​but gentle

Even if you'd rather curl up on the sofa, gentle exercise can actually help. Walks in the fresh air, light yoga exercises, or a little stretching get your circulation going and help relieve cramps. Be sure to pay attention to your own pace – your body will set the pace (9, 10).

Nutrition as support

What you eat can affect your menstrual cycle. Studies show that certain nutrients, such as vitamin D and omega-3 fatty acids, can have a positive effect on menstrual cramps—partly because they have anti-inflammatory properties and influence prostaglandin production. Herbal remedies like chaste tree, ginger, cinnamon, or fennel are also considered helpful; it's worth trying them carefully. Generally speaking, a balanced, minimally processed diet supports your body and can noticeably alleviate symptoms (11, 12, 13, 14).

Mental balance

PMS can be particularly emotionally challenging: irritability, sadness, or lack of motivation are not imaginary, they are real. Take your mood seriously and consciously allow yourself time to rest. Whether it's a walk in nature, watching your favorite movie, or simply being unreachable – only you can decide what feels good. Relaxation techniques such as yoga, breathing exercises, or meditation can also help you regain some balance (15).

Medication & medical advice

Not every woman can manage with natural remedies alone. In these cases, medication is advisable. Pain relievers, antispasmodics, or hormonal medications like the pill can help reduce symptoms.

It's important to note: If you experience severe pain regularly, seek medical advice. A gynecological examination can determine if there is a treatable cause and show you which therapy is suitable for you.

PMS and period pain are more than just "a little stomach ache"—they can really turn your daily life upside down. That's why it's so important to take good care of yourself, take your needs seriously, and find the strategies that work for you. You don't have to go through this alone—there are many ways to support yourself and get help when you need it.