Female harmony in Japanese: comfort in the days of PMS

What is PMS and how long does it last?

PMS is a complex of symptoms in the luteal phase of the cycle. Hormonal balance fluctuates: estrogen decreases, progesterone increases, serotonin decreases. The result is headaches, bloating, and mood swings. PMS differs from menopause in its cyclicity and reversibility of symptoms.

PMS is repeated monthly and lasts 3-14 days before menstruation, then completely disappears with their onset. 

In Japan, PMS is relieved by diets with phytoestrogens and regular exercise. Women eat soy, fermented foods and fish, practice yoga and walking.

Diet against unpleasant symptoms

Soy (tofu, miso) It supplies isoflavones, plant estrogens that reduce pain and irritability by 20-30%. Fermented cabbage (kimchi-like) and green tea reduce bloating due to probiotics and catechins. They eat small portions 5-6 times a day: rice with fish in the morning, vegetables in the afternoon, fruits in the evening — stabilizes sugar, removes mood swings.

Example: Breakfast — miso soup with tofu (200 kcal), lunch — sardines with broccoli. The result after a week: less fatigue, swelling subsides.​

Exercises for balance

Yoga (cat pose, bridge) for 15 minutes daily relieves cramps and anxiety, improves blood flow. Walking 10,000 steps or doing McCoy exercises (stretching the neck and back) corrects hormones, removes 2-3 cm in the waist in a month. Ryosuke breathing (deep exhalation with pressure) burns stress in the morning, reduces cortisol by 15%.

Example: 5 minutes of stretching before bedtime — muscles relax, sleep is stronger, PMS is weaker.

What is undesirable in PMS

With PMS, avoid foods that increase pain, swelling, and mood swings. Salt from canned food and chips retains water, so bloating increases and the body becomes heavier. Sugar from sweets and white bread causes insulin spikes, which causes irritability to flare up for no reason. 

Fatty pork or fast food increases estrogen, loads the liver and provokes cramps in the lower abdomen. If you eat chips in the evening, it will lead to morning swelling and headaches.

Pay attention to the drinks. For example, the usual coffee for PMS dehydrates the body and disrupts sleep, leaving fatigue for the whole day. Alcohol dilates blood vessels, so the bleeding increases, and well-being worsens. Soda drinks add gases and excess sugar, exacerbating intestinal discomfort. 

Other limitations add to the picture: red meat stimulates prostaglandins, which makes abdominal cramps feel more acute. Spicy spices irritate the intestines, adding pain. 

Replace all this with soy, fish and greens — the symptoms will subside after 2-3 days, the body will breathe more freely.

Dietary supplements from Japan to relieve PMS 

The Japanese rely on natural supplements with scientific support — they gently adjust hormones without overloading the body. Switch to them after the diet: food prepares the ground, dietary supplements enhance the effect.

AXXZIA Venus Recipe HM Plump Ball — chewable balls with hanabiratake mushroom extract, mangosteen, acerola and vitamin B6. They compensate for the drop in estrogen in the luteal phase, stabilize serotonin and reduce inflammation. With PMS, headaches, bloating and irritability are reduced due to the estrogen—like effect of the mushroom - chew 2-8 balls a day, the effect is noticeable after a week.

ORIHIRO Equol & Fermented Ginseng  Ginseng Women's Supplement contains equol (1.5 mg) from fermented soy isoflavones, fermented red ginseng (equivalent to 100-240 mg), iron, calcium, magnesium, vitamins D, B12 and folic acid. In PMS, equol acts as a phytoestrogen: it compensates for the drop in estrogen in the luteal phase, stabilizes serotonin, and reduces irritability and headaches. Ginseng relieves fatigue and cramps — take 1-3 tablets a day with water, the effect after 7-14 days.

The Japanese complex ORIHIRO Women's health complex, 60 days relieves PMS. Folic acid (200 mcg) balances hormones, reduces irritability and mood swings. Vitamin D (36 mcg) regulates the cycle, reduces pain and fatigue. Iron (6.8 mg) prevents anemia from blood loss, increases energy. Women note the stability of their well—being after 2 weeks of taking 2 tablets a day.