S’appuyant sur les travaux de pays anglo-saxons et sur son expérience de nutritionniste, l’auteure décrit les différentes formes de SPM et leurs causes connues ou probables, puis propose des solutions éprouvées, concrètes et naturelles pour le vaincre.

Si vous êtes l’une de ces millions de femmes qui, une fois par mois, ont la folle envie de verser toutes les larmes de leur corps, d’étrangler leur conjoint (qu’elles adorent), de jeter le pèse-personne par la fenêtre, alors il est urgent de lire ce livre.


Le Dr Bérengère Arnal va vous aider à reprendre le contrôle de ces insaisissables hormones, pour que vous ne soyez plus jamais leur jouet à cette période délicate de votre cycle !

Sans antidépresseur, sans anxiolytique,
uniquement avec des méthodes naturelles qui respectent votre physiologie.

Vous découvrirez :
Pourquoi le stress aggrave vos symptômes et comment le contrôler
Pourquoi les traitements classiques (hormones, antidépresseurs, anti-inflammatoires…)

ne sont pas satisfaisants à moyen et long terme.

Les aliments qui font du bien et ceux qu’il vaut mieux éviter
Quels compléments alimentaires sont efficaces contre les maux de tête, l’irritabilité, les seins douloureux… et à quelles doses


Presque 1/3 des femmes agées entre 25 et 40 ans,
souffrent d’une multitude de troubles physiques et
psychiques, au cours des 7-14j du cycle menstruel.

Généralement, les symptômes disparaissent au début
des menstrues.

Le SPM est dû à un déséquilibre
hormonal et comprend plusieurs irrégularités

> Rétention de liquides avec oedèmes des membres

> Sensibilité des seins;

> Palpitations;

> Légère prise de poids;

> Dépressions;

> Insomnies;

> Troubles émotionnels;

> Fatigabilité;

> Troubles de mémoire.

About PMDD

Many women experience abdominal pain or a headache, are tense, sad and irritable or feel bloated and uncomfortable in the days leading up to their period. The medical term for this is “premenstrual syndrome” (PMS), also known as “premenstrual tension” (PMT). PMS symptoms are usually not very severe, and most women cope well with them. But some women have such severe PMS that they are unable to go about their everyday lives during that time. If that is the case, various treatment options are available.


Premenstrual syndrome is a set of physical and psychological symptoms that start about 7 to 10 days before a woman gets her monthly period (menstruation). Many women experience breast tenderness and abdominal pain. Other symptoms include headaches,back pain and joint or muscle ache. They may also have water retention (bloating) and sleeping problems or digestive problems.

Women who have PMS often feel exhausted, down, irritable and have lower self-esteem in the days leading up to their period. Some might feel like they are losing control over their body and emotions. But sometimes women report that they experience positive changes in the days before menstruation, like having more energy and finding it easier to get things done.

If a woman’s PMS is severe and clearly affects her mental health — leading to things like depression or anxiety — some experts refer to it as premenstrual dysphoric disorder (PMDD)



It is not clear what causes PMS. Various biological and psychosocial factors are thought to play a role.

From a medical point of view, PMS is linked to the hormonal changes that happen during the menstrual cycle. But women who have PMS do not necessarily have abnormal levels of hormonesProgesterone is mainly released in the second half of the cycle, before a woman’s period starts.

Whether or not a woman has PMS and how severe it is could also depend on other factors, such as psychosocial stress, cultural influences, how she feels about her own body and sexuality, food, or other medical conditions. Although women all around the world say they experience physical changes related to menstruation (like cramps or breast tenderness), PMS and the associated mood swings seem to be more common in Western cultures. This may mean that PMS is influenced by cultural factors and the demands on women in Western industrialized countries



There is a lot of advice out there about how to relieve PMS, or even make it go away completely, by making changes in everyday life – for example, by doing more sports and exercise, and reducing your alcohol, caffeine or salt intake.

There is no good scientific research on whether these kinds of changes can help women with PMS.

Some women have cognitive behavioral therapy (CBT) for their PMS symptoms. CBT is a type of psychotherapy that is often used to treat depression and anxiety disorders, as well as help people manage pain. This approach involves trying to identify and change current negative thought patterns and behaviors.

Herbal products and dietary supplements containing things like calcium, magnesium or St John’s Wort are also sometimes taken to try to treat PMS.

There are also various medications that can relieve PMS symptoms, including hormone products, diuretics (water pills), painkillers and antidepressant medication.

Many of these medications have not been approved for the treatment of PMS, though, and they can have side effects.



Everyday life

PMS is sometimes so severe that women are unable to go about their normal everyday lives during that time. The effects PMS has on their professional and personal relationships, as well as on their sex lives, can be distressing too. But PMS is usually not very severe, and many women cope well with the changes around that time of the month.

Many women who have PMS try to take it easy in the days leading up to their period, and balance out everyday stress with relaxing activities – like having a hot bath, going on a walk or spending a quiet evening curled up on their sofa with a book or watching TV.

Some find it helpful to talk to their partner about their PMS symptoms so that he or she can be more understanding, considerate and supportive. Others say that they sometimes find it hard to talk to their partner about their symptoms. Or they are afraid to say that they have PMS in case people do not take them seriously when they are irritable or angry, and put it down to PMS. Some also have a hard time because of prejudiced views that women are irrational and unpredictable at certain times of the month due to theirhormones

PMS Dietary Recommendations
• Large quantities of vegetables, especially green
• Whole grain products, beans, fish, poultry
• Essential fatty acids in the form of olive oil, sunflower oil, canola oil or flaxseed oil
• Moderate consumption of dairy products
• Reduced consumption of red meat
• Avoid refined sugar, trans fats, excess salt, alcohol and excessive amounts of caffeine
• Supplementation of magnesium, zinc, B-group vitamins, vitamin C

Other ways to deal with PMS
• Physical activity, especially outdoor, which helps reduce stress and improves mood, and also improves the quality of sleep.
• Maintaining appropriate and reasonable body weight affects the normalization of estrogen levels and thus prevents the symptoms of PMS.
• “Managing Stress” is easier, while ensuring optimal nutrition and regular physical activity.
• Adequate amount of sleep, especially in a properly darkened room, has a beneficial effect on levels of progesterone, also is an invaluable help in the fight against stress.
• Keeping your fertility Cycle Card, which will help you to assess the condition of your hormones, notice abnormalities and predict impending PMS symptoms and avoid PMS, by using the above mentioned guidelines.



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