Water retention in PMS: Herbal support during the cycle

Many women know the feeling just before their period: suddenly, their pants feel tighter, their fingers seem slightly swollen, and the scale shows one to two kilograms more without any obvious reason. Water retention is one of the most common symptoms of premenstrual syndrome—and it can affect not only the body but also overall well-being. What many don’t know is that the plant world has offered a wealth of traditional herbs and medicinal plants for centuries, valued in monastic medicine and naturopathy to support women during certain phases of their cycle. Hildegard of Bingen, the great abbess and naturopath of the Middle Ages, left us impressive knowledge about female nature and the power of plants—knowledge that deserves renewed attention today. Products for Women’s Health

What’s behind water retention in the cycle?

Water retention, medically known as edema, describes the accumulation of fluid in body tissues. In the context of premenstrual syndrome, this phenomenon usually occurs in the so-called luteal phase—the days between ovulation and the start of menstruation. During this time, the hormonal balance in the female body changes significantly: progesterone rises, estrogen fluctuates, and the body reacts in very individual ways.

Estrogen can contribute to the body retaining more sodium and thus water during certain cycle phases. At the same time, the hormone aldosterone plays a role in regulating water and salt balance. This complex hormonal interplay is completely natural—but it explains why many women feel noticeably different in the second half of their cycle compared to the first. The feeling of tension in the breasts, slight puffiness in the face, or heavy legs in the evening are signals from the body that should be taken seriously.

Water retention before the period is not a sign of weakness but a natural reaction of the female body to hormonal changes—and it can be gently supported with the right herbal companions.

Interestingly, diet, stress levels, and overall lifestyle also have a significant impact on how strongly this water retention is perceived. A salt-rich diet, little exercise, and chronic stress can intensify the body’s sensations during this phase. This makes it all the more important to take a holistic view of the cycle—and to discover the plant world as a supportive companion. Products for Women’s Health

Hildegard’s view of the female cycle—an inheritance from monastic medicine

Hildegard of Bingen (1098–1179) was ahead of her time. As a Benedictine abbess, mystic, and healer, she wrote extensive works on medicine, natural science, and human well-being—including “Physica” and “Causae et Curae,” in which she also elaborated on female nature. For Hildegard, the female body was a mirror of the cosmos: cyclical, connected to the phases of the moon, and deeply rooted in nature.

“The woman carries within her the water of the earth, which moves in the rhythm of the moon. Herbs that regulate the fluids are her greatest support.” – Paraphrased from Hildegard of Bingen, Causae et Curae (12th century)

Hildegard distinguished between different “fluids” acting in the body—a concept similar to the ancient four humors model but enriched by her own spiritual and herbal perspective. Watery, heavy fluids that accumulated in the body were to be set flowing again through certain herbs and lifestyle habits. This view is, of course, no longer equivalent to modern medical concepts—but it reveals a deep observational skill passed down through centuries.

Hildegard especially valued herbs like yarrow, lady’s mantle, and nettle for women’s health. She always emphasized that nature provides everything a person needs for well-being—you just have to learn to understand its language. This philosophy of “adding rather than subtracting”—consciously incorporating healing herbs into daily life—is still a core principle of monastic medicine and is reflected in modern naturopathic understanding. Hildegard of Bingen Products

Understanding the female cycle as a natural rhythm deserving attention and care is one of the most valuable legacies of Hildegard’s work. Instead of fighting symptoms, her teachings invite us to accompany and strengthen the body in its natural dynamics.

Herbal companions for water retention—what naturopathy offers

Nature offers an impressive variety of plants that have been valued in traditional herbal medicine for generations for cyclical complaints and water retention. The goal is not to treat or cure symptoms but to provide the body with what it needs during phases of increased strain. The principle of complementing and accompanying rather than intervening is central.

Traditionally used medicinal herbs such as nettle, lady’s mantle, and goldenrod have been appreciated for centuries in European herbal medicine—not as drugs but as herbal companions that can support general well-being during certain life phases.

These medicinal herbs are traditionally valued for cyclical water retention:

• Nettle (Urtica dioica): Nettle is one of the most commonly used medicinal plants in European folk medicine and has been traditionally used for centuries to support general well-being. Hildegard of Bingen mentioned it as a “cleansing” plant that strengthens life force.
• Lady’s Mantle (Alchemilla vulgaris): Lady’s mantle is probably the best-known women’s herb in monastic medicine and has historically been valued for all complaints related to the female cycle. Its name already points to its traditional role as a companion for women through all life phases.
• Goldenrod (Solidago virgaurea): Goldenrod has been used in traditional herbal medicine since the Middle Ages and is considered a classic when it comes to general well-being related to water balance and excretory organs. It appears in many historical herbal books.
• Yarrow (Achillea millefolium): Hildegard of Bingen called yarrow a particularly valuable herb for women and recommended it in various preparations. Traditionally, it is used as a herbal companion for cyclical imbalances.
• Chaste Tree (Vitex agnus-castus): Known since antiquity and valued in European monastic medicine, chaste tree is traditionally used for complaints related to the female cycle. It is one of the best-researched medicinal plants in women’s health.
• Dandelion (Taraxacum officinale): Dandelion has been used for centuries in European folk medicine as a versatile plant and is especially known for supporting general well-being. Traditionally, it is used in teas and as a spring tonic.

What’s behind these plants?

Nettle contains flavonoids, minerals such as potassium, iron, and silica, as well as chlorophyll—a combination highly valued in herbal medicine. Lady’s mantle is rich in tannins and phytosterols. Goldenrod contains saponins, flavonoids, and essential oils. These ingredients are the subject of numerous botanical studies and underline the centuries-old interest of herbal medicine in these plants. None of these remedies replace medical advice—they are to be understood as complementary companions in a nature-oriented lifestyle.

The form of preparation plays a major role in traditional herbal medicine. Teas made from fresh or dried herbs, tinctures, herbal pillows, or integrating the plants into daily nutrition are all ways to incorporate herbal companions into everyday life. BitterKraft Original

Holistic daily rituals for a better cycle experience

Herbal support works best in the context of a conscious, holistic lifestyle. Hildegard of Bingen knew this well and always emphasized that herbs are not isolated miracle cures but part of a larger life order—the so-called “Ordo”—which includes nutrition, exercise, sleep, and inner balance. A tea made from lady’s mantle and nettle can be wonderfully integrated into a daily morning ritual; a hot water bottle on the abdomen in the second half of the cycle is a proven practice in home medicine.

From a nutritional perspective, naturopaths traditionally recommend paying special attention to a balanced supply of potassium in the second half of the cycle—potassium is abundant in bananas, legumes, nuts, and many vegetables. At the same time, consciously reducing highly processed, salt-rich foods can positively influence body sensations during the luteal phase. Drinking enough water—paradoxically—helps reduce water retention because the body is less likely to switch into “storage mode” when adequately hydrated. Fasting Products

A review article in the Journal of Women’s Health (2016) suggests that various herbal preparations have traditionally been used for PMS symptoms and that herbal support potential in the area of cyclical complaints is a growing field of research. The results do not allow general efficacy statements but underline the historically grown scientific interest in this area.

Gentle exercise such as yoga, walks in nature, or light swimming is considered a meaningful companion for cyclical complaints in naturopathy—not as competitive sport but as an invitation to keep the body moving and promote natural circulation. Hildegard spoke of the importance of “viriditas”—the green, living power of nature—that humans should feel within themselves by opening up to it. A walk through forest and meadow in the second half of the cycle is, in this sense, not only exercise but also natural medicine. Sleep and Relaxation Products

A conscious lifestyle that combines herbal teas, balanced nutrition, and gentle movement can holistically support general well-being in the second half of the cycle—fully in line with Hildegard’s monastic life order.

Furthermore, it is worthwhile to keep a cycle diary. Those who note over several months when water retention is particularly noticeable, what was eaten, stress levels, and which herbs were used, develop a fine sense for their own patterns. This knowledge is invaluable—and it corresponds perfectly to the holistic observational approach Hildegard describes in her writings. The woman as expert of her own body: this is a message that carries from medieval monastic medicine into the present. all Bitterkraft products

Bitterkraft recommendation: How to integrate herbal support into everyday life

At Bitterkraft.com, we believe in the power of nature—and that traditional herbal knowledge and modern well-being awareness fit wonderfully together. Those who want to try herbal support during the cycle will find carefully selected products based on proven plant combinations developed in line with traditional naturopathic knowledge. We focus on the highest quality in raw material selection, transparency in ingredients, and respectful handling of the heritage of monastic medicine.

Our recommendation for the second half of the cycle:

A daily herbal tea made from lady’s mantle, nettle, and yarrow can be easily integrated into a morning ritual. For those who prefer convenience, high-quality herbal preparations in capsule or tincture form—ideally from certified organic farming and without unnecessary additives—are available. Additionally, we recommend exploring our Products for Women’s Health range, which includes herbal combinations traditionally used for generations.

The best way to start with herbal cycle support is often a small but consistent step: a tea in the morning, a mindful walk in the afternoon, an early bedtime in the evening. These rituals, embedded in the natural rhythm of the female cycle, can enrich body awareness in the long term—without effort, without side effects, but with a wealth of traditional background knowledge. BitterKraft Original

Those who want to delve deeper into the topic will find further articles on monastic medicine according to Hildegard of Bingen Hildegard of Bingen Products, on bitter plants and their historical role in women’s health BitterKraft Original, as well as on holistic well-being in everyday life all Bitterkraft products. Because the knowledge of centuries belongs in the hands of those who want to use it—consciously, informed, and with deep mindfulness for their own body.