Do you feel angry, irritable, sadness…..
during your Menstruation?
Come let’s Solve it.
First, you have to know What is PMS.
Premenstrual Syndrome (PMS) is a combination of physical and emotional symptoms that start a week or so before your period. It makes certain people feel moodier than usual and others bloated and achy.
For some people, Premenstrual Syndrome (PMS) can also cause mood swings in the weeks leading up to their period. Mood swings include 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 no reason.
Other emotional symptoms of PMS can include:
We have other related conditions which can also make you feel moodier before your period, they are:
• Premenstrual dysphoric disorder (PMDD) :
PMDD is very similar to PMS, but its symptoms are more strong, severe, and tend to involve emotions. For example, in some people, it causes intense mood swings that interfere with daily life, especially during isolation. While recent research estimates about 75% of women have PMS during their reproductive years, only 3 to 8 percent have PMDD.
• Premenstrual exacerbation :
This mention to symptoms of existing condition, include anxiety, bipolar disorder, or depression during isolation, become worse in weeks or days leading up to a period.
Secondly, you have to know why it happens.
Experts aren’t sure about the exact cause of PMS, but it’s likely linked to the 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 change in these hormones can lead to both physical and emotional symptoms.
Change 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 or attached to feelings of sadness and irritability, in addition to trouble sleeping and unusual food carvings- all common PMS symptoms.
Mood swings are one of the most common and most severe PMS symptoms.
We can look for natural remedies:
A couple of vitamins can help relieve PMS related mood swings.
A calcium supplement will help with PMS related feelings of sadness, irritability, and anxiety.
Many foods are good sources of calcium, including:
• Leafy green vegetables
• Fortified orange juice and cereal
You can also consume a daily supplement containing 1,200 milligrams of calcium. Don’t be discouraged if you don’t see results right away. It can take about three menstrual cycles to see any symptoms of improvement while taking calcium. Vitamin B-6 might also help with PMS symptoms.
You can find it in the following foods:
• Chicken and Turkey
• Fortified cereals
• Exercise: Try to be active for at least 30 minutes more days of the week than not. Even a daily walk through your neighborhood can help feelings of sadness, irritability, and anxiety.
• Nutrition: Try to resist or avoid 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, but try to balance out these foods with fruits, vegetables, and whole grains. This will keep you full throughout the day and help avoid drops in blood sugar, which can make you irritable.
• Sleep: Not getting enough sleep can kill your mood if you’re weeks away from your periods. Try to get at least seven to eight hours of sleep a night, especially in the week or two leading up to your period.
• Stress: unmanaged stress can worsen mood swings. Deep breathing exercises, meditation, or yoga to calm your mind and body, when you feel PMS symptoms coming on.