Premenstrual mood swings

Premenstrual Mood Swings: Why They Happen?

Premenstrual mood swings

Premenstrual syndrome (PMS) is a collection of physical and emotional symptoms that start a week or so before your period. It makes some people feel moodier than usual and others bloated and achy.

For some people, PMS can also cause mood swings in the weeks leading up to their period. Mood swings involve a sudden, unexplained change in mood. You might wake up in a great mood but find yourself becoming angry and irritable an hour or two later for no reason.

Other emotional symptoms of PMS can include:

  • sadness
  • irritability
  • anxiety
  • anger

Your mood is critical to what you do and how you do it. It can affect everything from what you choose to eat for breakfast to how you interact with your partner.

So, why do your emotions run wild as a result of your menstrual cycle?

Why does it happens?

Experts aren’t sure about the exact cause of PMS, but it’s likely linked to hormonal fluctuations that happen during the second half of the menstrual cycle.

Ovulation happens about halfway through your cycle. During this time, your body releases an egg, causing estrogen and progesterone levels to drop. A shift in these hormones can lead to both physical and emotional symptoms.

Changes in estrogen and progesterone levels also influence serotonin levels. This is a neurotransmitter that helps regulate your mood, sleep cycle, and appetite. Low levels of serotonin are linked to feelings of sadness and irritability, in addition to trouble sleeping and unusual food cravings — all common PMS symptoms.

Mood swings are one of the most severe PMS symptoms.

How to manage mood swing prior to period?

There are several potential treatment and management options for people dealing with mood swings prior to their period. Some common options include the following:

Keeping a mood diary

People can try keeping a record of their mood swings and when they occur during the menstrual cycle. This can help a person recognize the hormonal causes of their mood swings, and anticipate them happening.

You can track your cycle and symptoms using a period-tracking app on your phone. Look for one that allows you to add your own symptoms.

You can also print out a chart or make your own. Across the top, write the day of the month (1 through 31). List your symptoms down the left side of the page. Put an X in the box next to the symptoms you experience each day. Note whether each symptom is mild, moderate, or severe.

To track mood swings, make a note when you experience any of these symptoms:

  • sadness
  • sudden, unexplained changes in your mood
  • crying spells
  • irritability
  • poor sleep or too much sleep
  • trouble concentrating
    lack of interest in your daily activities
  • tiredness
  • low energy

Eating a balanced diet

A balanced diet low in added sugars, sodium, and caffeine could help to reduce mood swings. Try to resist the junk food cravings that can come with PMS. Large amounts of sugar, fat, and salt can all wreak havoc on your mood. You don’t have to cut them out completely, but try to balance out these foods with fruits, vegetables, and whole grains. This will help keep you full throughout the day and help avoid drops in blood sugar, which can make you irritable.

Exercise

Regular aerobic exercise can lessen the emotional and physical symptoms of PMS.Try to be active for at least 30 minutes per day. Even a daily walk through your neighborhood can help with feelings of sadness, irritability, and anxiety.

Stress

Unmanaged stress can worsen mood swings. Use deep breathing exercises, meditation, or yoga to calm both your mind and body, especially when you feel PMS symptoms coming on.

Sleep

Not getting enough sleep can kill your mood if you’re weeks away from your period. Try to get at least seven to eight hours of sleep a night, especially in the week or two leading up to your period.

Taking calcium-rich food or calcium supplement

A clinical trial found that a calcium supplement helped with PMS-related feelings of anxiety, depression and sadness.

Many foods are good sources of calcium, including:

  • milk
  • yogurt
  • cheese
  • leafy green vegetables
  • fortified orange juice and cereal

You can also take a calcium supplement like AQUACORE

By supplementing HMRlignan, it helps to balance estrogen and progesterone level and alleviate PMS symptom such as mood swings prior to period.