Warm, calm, cycle-friendly – monk's pepper as a gentle anchor for PMS
Do you know that feeling? Those days when the world seems a little grayer and your own body feels foreign? Your mood suddenly goes on a roller coaster ride and your breasts ache as if they are preparing for something unknown. For many women, the monthly cycle is more than just a calendar event. It is an inner rhythm that sometimes ripples gently, but sometimes also makes stormy waves. But you don't have to endure these days without doing anything. Sometimes it's the small, mindful rituals that make all the difference: a hot water bottle, a warming herbal tea, ten minutes of gentle stretching in the evening.
It is precisely in this quest for more balance and calm that a centuries-old plant can be a valuable ally: monk's pepper. It is a way to achieve more harmony during the darker days of the month and helps to smooth out the waves of the female cycle without suppressing it [1].
When the body speaks: What is premenstrual syndrome?
Behind all these cycle-related challenges is a term that is familiar to many women: premenstrual syndrome, or PMS for short. It is a widespread phenomenon that is estimated to affect 20 to 30 percent of women of reproductive age [2]. For some, the symptoms are so severe that they can significantly interfere with daily life, relationships, and work.
Premenstrual syndrome refers to a variety of recurring, cycle-related symptoms that typically occur in the days or one to two weeks before menstruation and subside again when menstruation begins [2]. It is as if the body is telling us with these premenstrual symptoms that something is out of sync.
Physical symptoms that can affect everyday life
The physical symptoms of PMS can be very varied and are particularly noticeable for many women affected. It often starts with a painful feeling of tension and swelling in the breasts, also known as mastodynia. This can be accompanied by water retention, which causes an unpleasant feeling of fullness, a bloated stomach, and slight weight gain. Pain, such as headaches or back pain, abdominal pain, and a general increase in sensitivity to pain, are also typical companions of this phase. Some women also experience changes in appetite, whether in the form of food cravings or gastrointestinal complaints such as nausea or constipation [2][3].
When the soul resonates: psychological complaints
Psychological symptoms are just as significant as physical ones. Sudden mood swings can disrupt inner balance and trigger an emotional roller coaster—from elation to deep sadness in a matter of minutes. Increased irritability and nervousness, which can manifest itself in inner tension or outbursts of anger, are also widespread. Many women also suffer from deep, inexplicable fatigue and lethargy [3].
Depressive moods and anxiety are particularly serious symptoms. These can reduce motivation and lead to a general feeling of sadness and listlessness [2]. It is important to recognize that these psychological complaints are not imaginary, but can have a real, hormonally induced effect on well-being.
A differentiated view: PMS versus PMDD
While the majority of women cope with the above-mentioned PMS symptoms, there is a more severe form known as “premenstrual dysphoric disorder” (PMDD). This severe form affects about 2 to 8 percent of women and is characterized by extremely pronounced psychological symptoms that are so severe that they massively impair the ability to cope with everyday life. The dysphoric disorder can lead to hopelessness and a feeling of extreme tension [2].
The distinction between PMS and PMDD is important because treatment varies depending on the severity. The first and most important step in diagnosis is to keep a symptom and cycle diary for at least two to three months [2]. Since there are no specific laboratory tests, accurately documenting the temporal relationship between symptoms and menstruation is the most reliable way to establish a sound basis for medical evaluation. Such self-observation can be a first, empowering step toward better understanding your own rhythms.
Understanding the cycle: A look at the causes of PMS
The exact causes of PMS are not yet fully understood scientifically. However, the most common theory assumes that the symptoms are due to a particular sensitivity to the normal hormonal fluctuations that occur during the female cycle. In the second half of the cycle, known as the luteal phase, the levels of the hormones estrogen and progesterone rise and then drop abruptly shortly before menstruation [4].
These hormonal changes also appear to influence the balance of important neurotransmitters in the brain, such as serotonin and dopamine. For example, reduced serotonin levels are associated with depressive moods and anxiety. In addition to these hormonal and neurochemical processes, other factors can also play a role in exacerbating symptoms. These include a family predisposition, increased stress, and an unhealthy lifestyle [2]. PMS symptoms typically begin one to two weeks before menstruation. The duration and severity of PMS symptoms can vary greatly from cycle to cycle.
Monk's pepper: The power of an ancient plant
The medicinal plant monk's pepper, also known botanically as Vitex agnus-castus, belongs to the Lamiaceae family. Its small, reddish-black, dried fruits resemble peppercorns in appearance. The plant was already used in ancient times and in the Middle Ages, although its current use is quite different. Today, monk's pepper is used as a herbal remedy in gynecology [1].
The effect of monk's pepper is based on a fascinating mechanism that appears to influence hormonal balance. The key point here is the interaction with the hormone prolactin. Prolactin is primarily responsible for the growth of the mammary glands and milk production. However, a permanently elevated prolactin level that is not related to pregnancy or breastfeeding can lead to cyclical complaints such as painful breast tenderness (mastodynia) [5].
This is where monk's pepper comes in: Scientific studies suggest that the plant's constituents, known as bicyclic diterpenes, have a dopamine-like effect. Dopamine, in turn, is a neurotransmitter that inhibits the production of prolactin. By binding to dopamine receptors, the active ingredients in monk's pepper can reduce the release and formation of prolactin. Lowering prolactin levels can thus alleviate breast tenderness and water retention. At the same time, influencing the dopamine system can also have a positive effect on psychological symptoms such as irritability, anxiety, and depressive moods [5].
Listen to the rhythm: The correct dosage
It is important to note that monk's pepper is not a quick fix. The body needs time to restore hormonal balance. The first positive changes may be noticeable within the first month of treatment, but monk's pepper usually only takes full effect after about three months of continuous use. For reliable results, it is essential to take the remedy for at least three menstrual cycles. It should be taken daily, preferably at the same time each day, without interruption, even during menstruation [1].
A holistic approach to balance
A holistic approach can have a positive effect on well-being before your period. Herbal remedies can help restore balance, but they are most effective when combined with a healthy lifestyle. The following tips can help alleviate symptoms from within.
- Reduce stress: Stress can exacerbate PMS symptoms. Rest periods, relaxation techniques such as yoga or meditation, and sufficient sleep are therefore very important for physical and mental balance.
- Exercise: Gentle physical activities such as walking, cycling, or yoga can have an antispasmodic effect and increase general well-being. Outdoor exercise can also lift your mood thanks to the fresh air and light.
- Heat: In the case of acute abdominal pain, heat, for example from a hot water bottle or a warm bath, can have a relaxing and pain-relieving effect.
- Nutrition: A balanced diet low in salt, sugar, and caffeine can alleviate symptoms. Valuable omega-3 fatty acids and adequate water intake can also have a supportive effect. The essential oil in monk's pepper can also help [4].
Frequently asked questions about PMS and monk's pepper
How long does PMS last before your period?
PMS symptoms typically occur one to two weeks before the onset of menstruation [4].
What is the best remedy for PMS?
A combination of lifestyle changes (stress reduction, exercise, diet), home remedies (heat, herbal teas), and, if necessary, herbal medicines such as monk's pepper can be helpful [1][3]. If you experience very severe symptoms or side effects, you should always consult a doctor for further information.
What is the difference between Agnus castus and monk's pepper?
Agnus castus is the Latin name for monk's pepper, also known as chaste tree. It is the same plant. For example, Agnus castus AL is a common name for preparations with aut idem indication [1].
How does monk's pepper affect the psyche?
Monk's pepper can have a dopamine-like effect and thus positively influence psychological symptoms such as irritability, nervousness, and depressive moods [6].
What is Agnus castus used for?
Agnus castus is taken to relieve monthly recurring symptoms before menstruation, such as breast tenderness and premenstrual mood swings. It is a herbal remedy that can also be used for infertility, as it can help regulate the cycle [7].
What are PMS and PMDD?
PMS stands for premenstrual syndrome, a series of physical and psychological symptoms that occur before menstruation. PMDD stands for premenstrual dysphoric disorder, a severe form of PMS in which the psychological symptoms are extremely pronounced and severely impair everyday life [2].
A loving look at your own rhythm
The female cycle is part of our nature. It is not a weakness if it sometimes throws us off balance. Rather, it is an invitation to listen more closely and consciously deal with premenstrual symptoms. With mindfulness, knowledge, and gentle support, we can transform the darker days of the month into moments of calm and inner strength.
Sources
[1] AOK – Mönchspfeffer gegen PMS und Regelschmerzen
[2] Springermedizin – PMS und PMDS
[3] AOK – PMS Beschwerden
[4] TK – PMS
[5] PMC – Agnus castus Wirkung
[6] Zentrum der Gesundheit – Mönchspfeffer
[7] Springermedizin – Agnus castus in Zyklusstörungen