Many menstruating people experience typical symptoms month after month before or during their period. Mood swings, cramps, headaches and exhaustion are unfortunately part of everyday life for many. In the search for natural alternatives that do not put unnecessary strain on the body, turmeric is increasingly coming into focus. But what is behind the hype surrounding the yellow spice? And can it really help to alleviate PMS symptoms? And does the miracle tuber also help with symptoms other than menstruation? Find out everything you need to know in this blog post.

Curcuma, also known as turmeric, is a ginger plant and originally comes from South East Asia. It is mainly the root that is used, which has a long tradition not only in cooking but also in naturopathy. The plant owes its characteristic yellow color to the curcumin it contains - a bioactive plant substance that has antioxidant and anti-inflammatory properties.

In Ayurvedic and traditional Chinese medicine, curcuma has been used for centuries to help with digestive complaints, inflammation and skin problems. Western medicine and modern nutritional science are now also taking an interest in its effects - particularly in connection with menstrual cramps.

Premenstrual syndrome (PMS) encompasses a variety of symptoms that occur in the second half of the menstrual cycle. These include, among others:

• Abdominal and lower abdominal pain

• Mood swings

• Irritability and anxious moods

• headaches

• Cravings or changes in appetite

• Feeling of tension in the chest

A study from 2015, published in the "Neuropeptides Journal", investigated the effect of curcumin on PMS symptoms. The result: the test group that took curcumin over three menstrual cycles reported significantly alleviated symptoms compared to the placebo group. The researchers suspect that curcumin has a positive effect on hormonal balance and the central nervous system due to its anti-inflammatory and antioxidant effects.

Although further studies are needed, initial results indicate promising potential. Would you like to find out more about PMS symptoms and how to alleviate them? Then be sure to check out this blog post.

Turmeric not only has an antioxidant effect, but also has a strong anti-inflammatory effect. This effect is particularly interesting for menstruating people, as cramps and pain during periods are often exacerbated by inflammatory processes in the body.

A healthy menstrual cycle is closely linked to a balanced immune system. Chronic silent inflammation, for example due to stress or environmental pollution, can have a negative impact on the menstrual cycle. The yellow tuber could play a regulating role in this context by inhibiting inflammatory processes and supporting hormonal balance.

If you want to avoid synthetic painkillers, for example, you can try this natural remedy as a herbal alternative.

In addition to its positive effect on the menstrual cycle, turmeric also offers numerous general health benefits. Studies show that turmeric can have a powerful effect on various chronic conditions.

Commonly studied benefits include:

• Support for chronic inflammatory conditions such as arthritis, Crohn's disease or irritable bowel syndrome

• Protection against free radicals through antioxidant effects - relevant for cell health and skin ageing

• Possible reduction in the risk of cardiovascular disease

• Support of liver function and promotion of bile production

• Positive effects on blood sugar levels and fat metabolism

• Potential neuroprotective effects - evidence of positive influence on Alzheimer's disease

A decisive factor for the effect of curcuma is the correct form of intake. Curcumin is fat-soluble and is poorly absorbed by the body - unless it is taken together with black pepper (piperine). Piperine can increase the bioavailability of curcumin by up to 2000%.

Possible dosage forms:

• Golden milk (curcuma with oat milk)

• Smoothies or curries with fresh turmeric root

To support the cycle in a targeted manner, it is particularly recommended to take it in the second half of the cycle, when PMS symptoms typically occur. You should also use the whole root rather than capsules - these often only contain one active ingredient of curcuma, meaning that other active ingredients are not included.

Curcuma is available in many forms - as a powder, fresh root, capsules or extract. You can buy it in stores such as

• Organic supermarkets

• health food stores

• Well-stocked drugstores

• Online stores for natural remedies

It is important to look for organic quality and the lowest possible contamination with heavy metals. You should now be able to find turmeric - also in organic quality - in any standard supermarket.

Not all turmeric preparations are the same. However, turmeric is most effective as a whole plant with all its ingredients. We therefore recommend using the tuber instead of curcumin pills. Supplements often only contain one active ingredient of curcuma, namely curcumin. Curcumin has a lot going for it, but you should also enjoy the other active ingredients in turmeric.

We have already established that turmeric not only consists of curcumin, but also contains other ingredients. In addition to curcumin, the root contains

• Vitamin C

• vitamin B6

• vitamin E

• Iron, potassium and magnesium

These nutrients support the immune system and hormonal balance - important factors for a symptom-free cycle

Turmeric can be wonderfully integrated into everyday life - whether raw, cooked or as a powder. Don't know how to integrate turmeric into your cooking? Don't worry, we'll provide you with a few delicious recipe ideas:

1. golden milk

You've probably heard of the trendy drink "golden milk". Not only does it look beautiful, but its taste and, above all, its effect are also impressive. You can easily make the drink yourself:

• 250 ml soy or oat milk

• 1 teaspoon of turmeric powder

• 1 pinch of pepper

• to taste: Cinnamon, ginger, cardamom

2. curcuma smoothie

Do you want to start the day with a refreshing drink or take a tasty lunch to work? Then try a superfood smoothie!

• 1-2 bananas

• 1 tsp turmeric powder or fresh root

• 1 pinch of pepper

• 250 ml water or plant milk

You can also add oat flakes to the smoothie to make it more filling and give you energy for the day.

3. vegan curry with turmeric

• Chickpeas, sweet potatoes, spinach

• Garlic and onion

• Ginger, garam masala, turmeric, chili flakes, thyme, cumin

• Milk made from cashews (soak cashews in water overnight and then process in a blender - together with the water - to make milk)

It doesn't always have to be a fancy dish - you can also simply add curcuma to your salad or mix your oatmeal with the yellow powder in the morning.

Are you convinced of the effectiveness of the golden plant and would now like to grow it at home? We can help you live out your green thumb! You can actually grow turmeric yourself - as a decorative houseplant or in a raised bed.

Care tips:

• Location: bright, but not in direct sunlight

• Watering: regularly, but avoid waterlogging

• Soil: nutrient-rich potting soil, well-drained

• Dormant phase in winter: Leaves retract, water less

After around 8-10 months, the root can be harvested and used fresh. We wish you a good appetite!

Yes, an overdose can cause the following symptoms:

• Stomach irritation

• Diarrhea or nausea

• Interactions with medication (e.g. blood thinners)

About 1-3 grams of turmeric powder or 200-500 mg curcumin in capsules are recommended daily - unless doctors recommend otherwise.

Curcuma is more than just a trendy spice: it offers real potential as a natural support for PMS symptoms and can be part of a sustainable menstrual routine. Especially in combination with mindful routines, a healthy diet and sustainable products such as period panties, it can improve your well-being before and during your period. We at Taynie therefore recommend consciously and purposefully integrating turmeric into your everyday life to naturally combat PMS and do something good for yourself.

Author: Taynie.de