Tips for Dealing with Mood Swings During Periods
Most women of reproductive age have premenstrual syndrome (PMS), which causes them to experience mood swings in the days leading up to their period. While the majority of women experience menstruation symptoms like irritation, rage, and mood swings on a regular basis, some experience severe PMS, which may be emotionally crippling.
Thankfully, women can regulate mood swings and other emotional issues by managing PMS with pharmaceuticals and dietary adjustments.
Understanding the Cause of PMS Mood Swings:
Although researchers are unsure of the precise cause of PMS, they believe that hormonal changes that take place during the second part of the menstrual cycle are a possible contributing factor. Almost midway through your cycle, ovulation occurs. Your body produces an embryo at this point, which lowers your levels of oestrogen and progesterone. Both psychological and physical problems may result from a change in these hormone levels. Serotonin levels are also affected by variations in oestrogen and progesterone levels.
This neurotransmitter assists in controlling your temperament, sleep pattern, and hunger. Low serotonin levels are associated with PMS symptoms like moodiness and irritability, as well as sleeplessness and odd hunger pangs. The most prevalent and harmful PMS symptoms are mood swings.
Managing PMS Symptoms: Moderate to Extreme:
Modifying one's lifestyle can effectively cure PMS for several women. Medication may indeed be required for women with severe PMS. In the days leading up to the period, the below PMS treatment alternatives can assist in reducing mood changes and enhancing a woman's emotional stability.
Depression can be treated and lifted with several exercises. Endorphins, the feel-good brain chemicals that are produced through exercise, are thought to be able to block certain hormonal shifts that might cause serious PMS. Exercise may improve your mood because it increases stamina and relieves cramping and bloating. It is advised to go running, biking, swimming, or walking.
Frequent Small Meals:
It can be beneficial to spread out your meals over the day instead of having a couple of large meals. Large meals, especially those high in carbohydrates, might lead to blood sugar changes that may make PMS severe. Crying episodes and agitation may be caused by low blood sugar. To maintain stable glucose levels in the blood, try to consume five to six meals per day.
Avoid Caffeine, Alcohol and Sweets:
Coffee or other caffeinated beverages can worsen anxiety, nervousness, and sleeplessness, so refraining from them for a full two weeks prior to your cycle may help you feel better. While alcohol is depressing, skimping on it can also be beneficial. Also, avoiding sweets or other sugary snacks, particularly during the week leading up to your cycle, may lessen the severity of your mood disturbance brought on by fluctuations in blood sugar levels.
A few vitamins could assist with mood fluctuations brought on by PMS. In medical trials, a calcium dosage was found to be effective in treating PMS-related sorrow, agitation, and anxiousness. Milk, yoghurt, cheese, green leafy veggies, enriched orange juice, and cereal are just a few examples of foods that are good providers of calcium. The results may not be quick; however, don't give up. With calcium, it may take three menstrual cycles to notice any symptom relief.
Stress affects hormonal pathways in the body and can affect the hormones that control the menstrual cycle. Unmanaged stress may worsen symptoms of depression and anxiety during menstruation. Practice yoga, prolonged respiration, and relaxation exercises. Women with significant mood swings and incapacitating mood reactions can potentially benefit from counselling sessions (personal or group) as a PMS treatment.
Discuss which of these methods could be most effective with your doctor if you're having mild to serious hormonal PMS symptoms
Although it would be fascinating if PMS didn’t exist, hormonal changes are a common part of the menstrual cycle.
At last, your premenstrual and menstrual days are days for self-care, patience, and affection towards yourself. We’d always encourage you to explore the best ways to deal with your mood swings.