Why does it happen?
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.
Mood swings are one of the most common trusted Source and most severe PMS symptoms.
How to mange it?
Track your symptoms
To track mood swings, make a note when you experience any of these symptoms:
- sudden, unexplained changes in your mood
- crying spells
- poor sleep or too much sleep
- trouble concentrating
- lack of interest in your daily activities
- low energy
Hormonal birth control
Hormonal birth control methods, like the pill or patch, can help with bloating, tender breasts, and other physical PMS symptoms. For some people, they can also help with emotional symptoms, including mood swings.
A couple of vitamins may help relieve PMS-related mood swings. Many foods are good sources of calcium, including:
- leafy green vegetables
- fortified orange juice and cereal
Vitamin B-6 might also help with PMS symptoms. You can find it in the following foods:
- chicken and turkey
- fortified cereals
Several lifestyle factors also seem to play a role in PMS symptoms:
- 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 with feelings of sadness, irritability, and anxiety.
- Nutrition. Large amounts of sugar, fat, and salt can all wreak havoc on your mood. 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.
- 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.
- Stress. Unmanaged stress can worsen mood swings. Use deep breathing exercises to calm both your mind and body, especially when you feel PMS symptoms coming on.
Your gynecologist might be the first person you turn to for help when you start noticing mood swings before your period. It’s important that your doctor is someone you trust and who takes your symptoms seriously. If your doctor doesn’t listen to you, search for another provider.