Premenstrual mood swings? Take it easy!
Premenstrual syndrome (PMS) is a combination of symptoms that affect a women’s emotions, physical health, and behavior before certain days of the menstrual cycle. In early medical reports about this issue, clinically significant premenstrual symptoms were named premenstrual tension (PMT) or premenstrual syndrome (PMS).
PMS is a very common condition that affects more than 90 percent of menstruating women these symptoms start five to 11 days before menstruation and typically go away once menstruation begins. These symptoms are mild, but 5-8% have moderate to severe symptoms that are associated with substantial distress or functional impairment.
Mood Swings:
These emotional disturbances are thought to be connected to the rise and fall of hormones before and during menstruation, specifically estrogen. Estrogen levels begin to rise slowly just after a women’s period ends, and they peak two weeks later. These hormonal peaks and valleys are thought to cause mood swings and other menstrual symptoms.
Some research suggests that female hormones interact with brain chemicals in a way that can affect mood in those with PMS. Lower serotonin levels are associated with depression, irritability and carbohydrate craving, all of which can be PMS symptoms.
Some of the most common emotions experienced are:
- Irritability
- Anger
- Depression
- Crying
- Oversensitivity
- Feeling nervous and anxious
- Altering sadness and rage
Premenstrual Dysphoric Disorder (PMDD)
Even though almost all menstruating women experience moderate PMS but some women between 3 and 8 percent have more severe conditions called Premenstrual Dysphoric Disorder (PMDD). It is a condition in which women have severe depression symptoms, irritability, and tension before menstruation (also referred to as severe PMS). The exact causes of PMDD are still not fully understood but the researchers believe that it is caused by being very sensitive to changes in hormone levels.
- Genetics: Some research suggests that increased sensitivity to changes in hormone levels may be caused by genetic variations
- Smoking: Some research suggests that smoking can have an impact on your hormone sensitivity
- Trauma and Stress: Other research has shown that in some cases PMDD may be linked to stressful and traumatic past events, such as emotional or physical abuse. Stress may also make your PMDD symptoms worse
PMDD is commonly defined as an endocrine disorder, meaning that it is a hormone-related disorder. But as well as physical symptoms, people with PMDD also experience a range of different mental symptoms such as depression, suicidal feelings, and anxiety.
Some ways you can manage PMS and PMDD are:
- Practice Aromatherapy: Aromatherapy involves inhaling essential oils to improve your physical and mental health also helps in reducing stress, improving sleep, and relieving pain. Some of the best essential oils are:
- Chamomile
- Clary sage
- Lavender
- Neroli
- Rose
- Try changing your menstrual products: Although menstrual products are uncomfortable during periods, they make PMDD symptoms worse. Tampons, for instance, can cause some people to cramp more than usual. If you have sensitive skin some pads can cause discomfort and irritation. So you can switch to all-organic pads or organic period panties and menstrual cups can be a good option
- Having a proper diet: Eating the right food may help minimize uncomfortable symptoms that make you feel worse during your period
- Eat small, frequent meals to avoid a bloating and upset stomach
- Eat plenty of fruits and vegetables
- Eat complex carbs instead of processed carbs
- Avoid salty snacks, caffeine, alcohol
- Eat high-protein food to help increase tryptophan levels
- Try adding dietary supplements to your diet: Getting required dietary nutrients helps PMS, and the best way to get the required nutrients, minerals, and vitamins is to eat whole fresh foods
- Calcium for physical and emotional symptoms
- Magnesium to help ease breast soreness and bloating
- Vitamin E helps reduce prostaglandins in the body. Prostaglandins are known to cause pain.
- Vitamin B-6 helps ease fatigue, irritability, and insomnia
- Medications, your doctor may prescribe you one or more medications depending upon the severity of symptoms
Overall it is very important to keep monitoring the symptoms to help you understand your menstruation better and to handle the PMS better because sometimes they may hinder daily tasks causing more stress.
References:
https://www.healthline.com/health/premenstrual-syndrome#_noHeaderPrefixedContent
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118460/
https://www.everydayhealth.com/pms/mood-swings.aspx
https://www.healthline.com/health/womens-health/pmdd-natural-treatment
https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787
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Content Credit: Srashti Sharma
