Premenstrual Syndrome (PMS) is a set of physical and emotional symptoms that many women experience around the time of their menstrual cycle. Mood swings are one of the most common PMS symptoms and it is estimated that between 30 to 40 percent of menstruating women experience some type of mood-related symptom during this time. The symptoms can range from feeling irritable or having a short temper, to feeling overwhelmed with sadness or anxiety.
Although the exact cause of PMS remains unknown, experts believe it may be linked to a combination of hormone fluctuations, stress and lifestyle changes. As hormones in the body fluctuate during a woman’s menstrual cycle, so too do her emotions. In addition, external stressors such as work, relationships and other life events can contribute to heightened feelings of irritability and sadness during this time.
Fortunately, there are several strategies that can help manage PMS mood swings naturally. Exercise, healthy diet, and managing stress can lessen PMS. Below are ways of managing PMS mood swings:
1) Increase your Omega 3 fatty acid intake: Studies have shown that increasing omega 3 fatty acids helps reduce inflammation which can lead to improved mood during premenstrual days.
2) Exercise regularly: Exercise releases endorphins which act as natural mood enhancers; even just 10 minutes of aerobic activity or yoga per day can improve mental well-being.
3) Practice relaxation techniques: Relaxation techniques like meditation, deep breathing exercises or progressive muscle relaxation can help alleviate symptoms related to high levels of stress.
4) Get adequate sleep: Lack of sleep has been linked to negative mood states so try to get 7-8 hours per night.
5) Eat healthy foods: Eating healthy foods such as fruits, vegetables and lean proteins helps maintain stable blood sugar levels which in turn keeps energy levels consistent throughout the day.
6) Stay hydrated: Drinking plenty water throughout the day helps regulate hormones which have been linked to emotion regulation.
7) Avoid caffeine & alcohol: Both alcohol and caffeine are stimulants and depressants respectively that can disrupt hormones in the body.
8 ) Talk about it: Talking about your feelings with friends or family members may help relieve tension related to emotional experiences
By implementing small changes into your lifestyle before your period arrives, you may be able to alleviate some annoying PMS mood swings before they even start.
Making sure to create an environment for yourself that promotes good mental health is key in effectively managing your emotions before they get out of control. So, if you’re looking for ways on how to manage PMS mood swings naturally take these simple tips into consideration!