Bloating, cramps, tender breasts, irritability, unexplained exhaustion… If these symptoms are familiar to you in the days leading up to your period, you are not alone. Premenstrual syndrome (PMS) affects between 70 and 90% of women of reproductive age, to varying degrees. Understanding its mechanisms is the first step toward experiencing it differently.
What exactly is PMS?
Premenstrual syndrome refers to all the physical and psychological symptoms that regularly appear during the luteal phase, that is, in the 7 to 14 days preceding menstruation, and disappear when the period begins.
There are two types of symptoms:
- Physical symptoms: abdominal cramps, painful breasts, water retention, bloating, headaches, intense fatigue
- Emotional symptoms: irritability, anxiety, crying, difficulty concentrating, mood swings
In the most severe cases, this is called premenstrual dysphoric disorder (PMDD), which requires specialized medical care.
The hormonal causes of PMS
PMS is mainly linked to hormonal fluctuations during the menstrual cycle:
The estrogen / progesterone imbalance
During the luteal phase, progesterone should counterbalance estrogen. When this ratio is imbalanced - often due to relatively high estrogen levels - PMS symptoms intensify.
The drop in serotonin
The sharp drop in estrogen at the end of the luteal phase leads to a decrease in serotonin, explaining premenstrual irritability and sadness.
Hypersensitivity to prostaglandins
These pro-inflammatory molecules are responsible for uterine contractions and cramps. Excessive production intensifies menstrual pain.
Aggravating factors to identify
- Chronic stress: cortisol competes with progesterone and disrupts hormonal balance
- Nutritional deficiencies: magnesium, vitamin B6, and zinc are directly involved in hormonal regulation
- A pro-inflammatory diet: refined sugar, alcohol, and trans fats promote inflammatory prostaglandins
- Lack of physical activity: movement regulates hormones and stimulates the release of pain-relieving endorphins
Shatavari: the adaptogen for the female cycle
Shatavari (Asparagus racemosus) is a plant used in Ayurvedic medicine for thousands of years to support female reproductive health:
- Phytoestrogenic adaptogen: helps modulate hormonal balance without disrupting the endocrine system
- Anti-inflammatory: reduces the production of prostaglandins responsible for cramps
- Antispasmodic: helps relax uterine contractions
- Emotional support: helps maintain nervous system balance during periods of hormonal stress
Lady's mantle: the quintessential women's herb
Lady's mantle (Alchemilla vulgaris) is recognized in herbal medicine for its specific effects on menstrual comfort. It helps regulate the menstrual cycle and contributes to reducing period-related discomfort. Its tannins give it anti-inflammatory and toning properties for the pelvic tissues.
Essential micronutrients for menstrual comfort
- Magnesium: contributes to the normal functioning of the nervous system and reduces fatigue. A deficiency can intensify cramps and premenstrual irritability.
- Vitamin B6: helps regulate hormonal activity and supports the synthesis of serotonin and dopamine.
- Zinc: essential for progesterone production and follicular maturation.
Adapting your lifestyle during the luteal phase
- Reduce salt to limit water retention
- Limit caffeine and alcohol, which can intensify irritability
- Choose foods rich in magnesium: dark chocolate, almonds, spinach, legumes
- Engage in gentle physical activity: yoga, walking, swimming
- Prioritize sleep: melatonin and cortisol directly influence hormonal balance
What those who have tried it say
Lab'Epycure conducted a study of 31 women over 3 complete cycles using the Menstrual Comfort program:
- 74% reported less discomfort and fewer cramps
- 72% felt more in control of their emotions
The Epycure Menstrual Comfort Program
Formulated to support every phase of the cycle, the Menstrual Comfort Program combines the most effective active ingredients to support natural female comfort. Shatavari, lady's mantle, and a targeted micronutrient complex (magnesium, vitamin B6, and zinc) work synergistically to rebalance the cycle, reduce cramps, and restore emotional stability and energy.
The formula is designed to be taken throughout the cycle - not only before the period - to work deeply on the underlying hormonal imbalances.
Directions for use: 2 capsules per day. One complete cycle (28 days) is needed to observe the first effects. The benefits increase from one cycle to the next.
