Many women have painful and distracting menstrual cramps during their periods, which would make anyone tense or on alert. And many menstruation women experience physical or emotional discomfort known as premenstrual syndrome (PMS) around a week before or during the first few days of their cycle.
Premenstrual syndrome (PMS) affects many women of reproductive age, with many experiencing mood swings the day before menstruation. While most women experience menstruation symptoms such as irritation, rage, and mood changes regularly, severe PMS can be traumatic for some. Fortunately, treating PMS with medicine and lifestyle modifications can assist women in reducing period mood swings and other emotional issues. Also, if your PMS causes severe discomfort and pain, you can consult a Gynecologist in Hyderabad.
What causes periods of mood swings?
Hormones are specialized chemicals in your body that regulate several functions, including your menstrual cycle. The key hormones that influence female sexual characteristics, reproduction, and your menstrual cycle are estrogen and progesterone.
- These hormone levels rise at specific periods of the month. When paired with ovarian steroids, this variation can alter your mental, emotional, and physical state.
- Serotonin levels in your brain may fluctuate as your menstrual cycle begins, in addition to higher estrogen and progesterone levels. Serotonin is a mood-regulating brain chemical linked to premenstrual mood swings.
- PMS symptoms are caused by fluctuating hormone and serotonin levels; however, it is unclear what causes these painful side effects.
- A woman with a history of depression, anxiety, or other menstruation disorders is more likely to experience severe symptoms and mood swings.
Tips to reduce mood swings during periods –
Lifestyle adjustments can provide many women with a high-level treatment for PMS issues. Medication may be essential for females suffering from severe PMS. In the weeks before menstruation, the following PMS treatment options can help stabilize mood swings and improve a woman’s mental health:
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Exercise –
Physical activity can boost mood and reduce depression. Endorphins, feel-good brain chemicals generated during exercise, are thought to help prevent hormone shifts that might cause severe PMS. Exercising can also assist with cramps and bloating, which may make you feel better. Following are the exercise that can help with periods of mood swing:
- Walking
- Jogging
- Cycling
- Swimming
- Aerobic exercise
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Smaller, more frequent meals –
Eating small meals throughout the day rather than two or three large meals may also aid in the relief of PMS symptoms. A heavy meal, especially one strong in carbs, might produce blood sugar fluctuations, which can aggravate PMS. Low blood sugar may lead to weeping bouts and irritability, which are common in women with severe PMS. Eat six modest meals daily to keep your blood sugar levels stable.
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Calcium supplements –
Calcium pills help alleviate certain PMS symptoms such as bloating and fatigue. In addition, calcium supplementation is useful in lowering psychological symptoms such as depression, mood swings, and anxiety. you can take a Calcium supplement for 3- months prescribed by a gynecologist to reducing period mood swings
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Avoid coffee, alcohol, and sugary foods –
Avoiding coffee and other caffeinated beverages for two weeks before your period may improve your mood since caffeine can cause anxiety, nervousness, and sleeplessness. Reduced alcohol consumption may also be beneficial because alcohol is depressive. Furthermore, avoiding sweets, soda, and other sugary foods, particularly in the week before your period, may help alleviate severe PMS symptoms by minimizing mood swings caused by blood sugar fluctuations.
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Stress reduction –
Stress can worsen severe PMS symptoms; therefore, finding methods to avoid stress might help treat PMS. Meditation, deep breathing, and yoga are some relaxing strategies to try. Individual or talk therapy has also been an effective PMS treatment for women experiencing significant mood swings and incapacitating emotional issues.
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Get enough sleep –
A lack of sleep may make you feel worried, demotivated, and irritated at the best times and during your period when you are already in the middle of hormonal fluctuation.
Try to get 7 to 8 hours of sleep every night, especially in the week or two before your period.
When to seek a gynecologist?
- If you are concerned about your mood swings or if they are impacting your personal or professional life, you should consult your doctor.
- If hormones are to respond, your doctor may offer a hormonal contraceptive to help balance your hormones and reducing period mood swings. However, it would be best to be careful of any side effects.
- If you are experiencing stress, anxiety, or poor mood, your doctor can discuss treatment options, such as anti-anxiety or antidepressant medication.
Conclusion –
While it would be great if PMS did not exist, hormonal changes are a normal part of the monthly cycle. But the good part is you can manage and deal with period mood swings more easily.
In addition to lifestyle changes and treatment alternatives such as a healthy diet, less stress, enough sleep, etc., factors can aid in reducing period mood swings and other symptoms. Alternatively, your PMS mood swings may make you want to spend more time alone, allowing space for thinking, observation, and ideas to develop. Finally, premenstrual days are a time for self-care, patience, and self-kindness.
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