Tips to Manage Mood Swings During Periods
Almost every reproductive female experience periods every month. Along with the blood flow, there is fatigue, cramps, digestive issues, bloating and irritability associated with the menstrual cycle.
During menstruation uterus contracts in order to expel the endometrial lining. In this process, pain is experienced due to the production of hormone prostaglandins. Some females experience severe pain that affects their mood as well as disturb daily routine.
Periods and Mood Swings
It is very common to experience mood swings during periods. One minute, you are happy, optimistic and fine. Other minute you become irritable, oversensitive, sad and angry. Some females also experience and anxiety and depression.
Mood swings affect everything including the eating habit and interaction with your partner and work life. Let us acknowledge possible mechanism that cause mood swings during periods.
How Periods Cause Mood Swings
The exact cause behind the mood swings during periods is not known. However, hormones are known to play an important role. The hormone oestrogen is prone to fluctuate. From day 14 of menstrual cycle the level of oestrogen peak to initiate ovulation. After ovulation if pregnancy does not take place, the level of oestrogen declines menstruation. It is believed that changes in the level of oestrogen hormone regulates the mood. Not only is the level of oestrogen hormone also the ratio of oestrogen and progesteroneis related to mood swings. Progesterone dominance is commonly associated with the feeling of anxiety, weepiness, low confidence and low mood.
The metabolism and interaction of other hormones such as serotonin during periods is important. Drop in the level of serotonin hormone leads to mood swings.
Foods to combat Period Mood Swings
#1. Rice Cakes for Mood Swings During Periods-
Rice satisfies the cravings during periods. It keep the stomach filled and alleviates irritation and frustration.
#2. Avocado For Period Mood Swings-
Avocado not only satisfy cravings but also elevates bloating and muscle cramp. It is rich in good fat and potassium. It acts as a natural diuretic that remove excess of sodium and fluid out of the body. In addition, potassium relief muscle cramp and boosts satiety.
#3. Beetroot For Period Craving
Beetroot is rich in vitamin B1, vitamin B2, folate and iron. It keep anaemia at bay and manages mood swing.
#4. Sardines For Mood Swings –
Sardines are high in calcium and vitamin D. Foods rich in calcium and vitamin D reduces the risk of mood swing during periods. Also, sardines are rich in Omega 3 fatty acid that reduces the symptoms such as headache, bloating, tenderness of breast, anxiety, nervousness, depression and lack of concentration.
#5. Dark Chocolate for Period Mood swings-
Dark chocolate is rich in antioxidants that triggers the blood vessel wall to relax. Thus, it improves the blood circulation and lowers the blood pressure. Dark chocolate being rich in magnesium alleviates the symptoms such as irritability depression and lethargy. In addition, dark chocolate contain natural substances that enhance mood and triggers the sense of euphoria.
Research shows that females who have high intake of non-heme iron are at low risk of mood swings. Pulses are top source of non-hemeiron. In addition, pulses are rich in fibre and regulates the level of insulin and blood sugar. Pulses include lentils, peas and beans.
Besides including the above food in your diet, you also need to implement some lifestyle changes to control the mood swings.
Lifestyle Changes To Control Mood Swings:
Eat healthy – Eat little and often. Eat at regular intervals. This will maintain the level of blood sugar.
- Exercise –Include exercise as an important part of your daily routine. Exercise releases good hormones such as endorphins to boost up your mood.
- Limit the intake of caffeine – Excess caffeine stimulates the sympathetic nervous system and promotes the release of adrenaline. Over consumption of caffeine leads to nervousness and anxiety.
- Have Sound Sleep – Get eighthours of sound sleep a night. Lack of sleep makes you irritable, anxious and demotivated.
- Manage stress – Try yoga and breathing exercises to manage the stress.
In most of the cases females suffering from mood swing during periods, no doubt finds relief on bringing changes in their diet and lifestyle. Still if you are worried or mood swing is affecting your professional and personal life better see a doctor.