How can you calm those PMS mood swings

Are you wondering, "Why do I feel like a completely different person before my period?" Many women experience a range of emotional symptoms in the days or weeks leading up to their menstrual period, collectively known as Premenstrual Syndrome or PMS. While some mood changes are common, for some, they can be intensely disruptive, impacting relationships, work, and overall quality of life. This guide provides a comprehensive look at managing those challenging pre-period mood swings, offering natural and lifestyle remedies to help you feel more balanced and in control.

Understanding why these mood shifts occur is the first step toward effective management. PMS is believed to be linked to the fluctuating levels of estrogen and progesterone during the menstrual cycle, particularly the drop in these hormones in the luteal phase (the time between ovulation and your period). These hormonal shifts can influence neurotransmitters in the brain, such as serotonin, which plays a crucial role in mood regulation. While distinct from Premenstrual Dysphoric Disorder (PMDD), which involves more severe and debilitating symptoms, PMS can still significantly impact your emotional well-being.

Decoding Your PMS Mood Swings

PMS mood symptoms can manifest in various ways, including:

• Irritability and increased anger: Feeling easily annoyed or snapping at loved ones.

• Sadness and tearfulness: Experiencing unexplained bouts of crying or feeling down.

• Anxiety and tension: Feeling worried, on edge, or overwhelmed.

• Mood swings: Rapid shifts between feeling happy, sad, angry, or anxious.

• Fatigue: Persistent tiredness that impacts your energy levels and mood.

• Difficulty concentrating: Feeling foggy or less focused.

Recognizing your specific patterns of mood changes is key. Keeping a symptom tracker can help you identify when your mood shifts occur, what triggers them, and what interventions provide relief.

Effective Strategies for PMS Mood Relief

Taking a holistic approach to managing PMS mood swings can bring significant improvements. Here are practical natural and lifestyle remedies to consider:

1. Prioritize Stress Management: Stress can amplify PMS symptoms, including mood swings. Incorporate daily stress-reducing activities into your routine. This could include gentle yoga, meditation, spending time in nature, deep breathing exercises, or engaging in hobbies you enjoy. Even short breaks throughout the day to de-stress can make a difference. Reducing chronic stress helps to regulate your nervous system, which in turn can positively impact your mood.

2. Nutritional Adjustments: Your diet plays a significant role in your overall mood.

   • Balanced Meals: Focus on consistent, balanced meals with complex carbohydrates, lean proteins, and healthy fats to maintain stable blood sugar levels. Spikes and crashes in blood sugar can exacerbate mood swings.

   • Limit Caffeine and Sugar: While tempting, excessive caffeine and refined sugars can lead to energy crashes and heightened irritability or anxiety. Try to reduce your intake, especially in the week or two before your period.

   • Essential Nutrients: Certain vitamins and minerals are crucial for mood regulation. Magnesium, B vitamins (especially B6), and Omega-3 fatty acids have been linked to improved mood. Incorporate foods like leafy greens, nuts, seeds, whole grains, and fatty fish into your diet. Consider consulting a healthcare professional about supplements if dietary intake is insufficient.

3. Regular Physical Activity: Exercise is a powerful natural mood booster. It releases endorphins, reduces stress hormones, and improves sleep quality, all of which contribute to better mood regulation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can be anything from brisk walking, jogging, cycling, swimming, or dancing. Consistency is more important than intensity when it comes to mood benefits.

4. Optimize Sleep: Sufficient, quality sleep is fundamental for emotional stability. Sleep deprivation can make you more irritable, anxious, and prone to mood swings. Establish a consistent sleep schedule, even on weekends. Create a calming bedtime routine, ensure your bedroom is dark, quiet, and cool, and avoid screens for at least an hour before bed. Aim for 7-9 hours of sleep per night.

5. Herbal Remedies and Supplements (with Caution): Some women find relief from certain herbal remedies and supplements.

   • Chasteberry (Vitex agnus-castus): Often used for PMS symptoms, including mood swings, by potentially influencing prolactin levels.

   • Evening Primrose Oil: Contains gamma-linolenic acid (GLA), an omega-6 fatty acid that some studies suggest may help with breast tenderness and mood changes.

   • Calcium and Vitamin D: Studies show adequate intake of these nutrients can reduce PMS symptoms, including emotional ones.

   • B Vitamins: Especially B6, which is involved in neurotransmitter synthesis.

   • Magnesium: Known for its calming properties and role in nerve function. Important Note: Always consult with a healthcare professional before starting any new supplements or herbal remedies, especially if you are on other medications, as they can interact.

6. Mindfulness and Emotional Awareness: Developing mindfulness practices can help you observe your emotions without judgment, reducing their intensity. Simple practices like focusing on your breath, engaging your senses, or body scans can increase your emotional awareness. When a mood swing hits, instead of reacting immediately, try to pause, acknowledge the feeling, and remind yourself that it is temporary due to hormonal fluctuations. Journaling about your moods can also provide insights and help you process emotions.

7. Limit Alcohol and Smoking: Both alcohol and nicotine can negatively impact your mood and sleep quality, potentially worsening PMS symptoms. Alcohol can disrupt blood sugar levels and sleep, while nicotine is a stimulant that can increase anxiety and irritability. Reducing or eliminating these substances can contribute to more stable moods.

When to Seek Professional Help

While these strategies can significantly alleviate PMS mood swings, sometimes professional support is necessary. If your mood symptoms are severe, debilitating, consistently interfering with your daily life, relationships, or work, or if you suspect you might have PMDD, it is crucial to consult a healthcare provider. They can rule out other conditions, provide an accurate diagnosis, and discuss further treatment options, which may include medication or specific therapies like Cognitive Behavioral Therapy (CBT).

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.

Related Articles on HealCycle.com:

• Understanding Premenstrual Dysphoric Disorder (PMDD): What You Need to Know: If you're experiencing severe and debilitating mood changes, this article can help you differentiate between typical PMS and the more intense symptoms of PMDD.

• Effective Strategies for Anxiety Management: For those experiencing heightened anxiety, with PME of an anxiety disorder or as a prominent PMDD symptom, this post offers practical techniques and insights into managing anxiety: While this blog focuses on anxiety, many of the mood management techniques are transferable and can help with anxiety often accompanying PMS mood swings.

By implementing these natural and lifestyle strategies, you can take active steps toward managing your pre-period mood swings, finding greater emotional stability, and improving your overall well-being. Remember, understanding your body and being proactive about your health is key to feeling your best throughout your cycle.

References:

1. Hantsoo, L., & Epperson, C. N. (2015). Premenstrual Dysphoric Disorder: Epidemiology and Treatment. Current Psychiatry Reports, 17(11), 87.

2. Wyatt, K., Dimmock, P., Jones, P., & O'Brien, P. M. (2001). Efficacy of progesterone and progestogens in the treatment of premenstrual syndrome: systematic review. BMJ, 323(7311), 384-388.

3. Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Zakerhamdi, M. (2010). The effect of magnesium supplementation on premenstrual syndrome. Journal of Midwifery and Reproductive Health, 3(2), 60-64.

4. Chauhan, M., & Sharma, M. (2012). Effect of yoga on premenstrual syndrome. Indian Journal of Community Medicine, 37(4), 239.