Menstruation is a natural part of a woman’s reproductive cycle, yet it often comes with a range of physical and emotional symptoms. One of the most common emotional symptoms experienced by individuals during their periods is mood swings, which can sometimes lead to feeling 'cranky' or irritable. These mood swings are often attributed to hormonal fluctuations and other factors, but they can be managed effectively. We spoke to our expert Dr Payal Chaudhary, Senior Consultant, Obstetrician and Gynaecologist, Rosewalk Healthcare, Rainbow Children’s Hospital, who explained the reasons for mood swings during menstruation and how to manage them.
Causes Of Mood Swings During Periods
According to the Ethiopian Journal of Health Sciences, Premenstrual Syndrome (PMS) is a natural occurrence in women, where mood swings are among the symptoms that affect the psychological, physical, and behavioural responses displayed by women during their menstrual cycle.
Hormonal Fluctuations
Mood swings during menstruation are mostly caused by hormonal imbalances. Dr Chaudhary said, “Oestrogen and progesterone levels rise and fall during the menstrual cycle. Mood swings may result from these hormonal changes' effects on neurotransmitters in the brain. Some people may have a decrease in oestrogen and serotonin levels in the days preceding menstruation (the premenstrual phase), which can exacerbate irritability and mood changes.”
Physical Discomfort
Irritability and mood swings can be attributed to menstrual symptoms, including headaches, bloating, and cramps, said Dr Chaudhary. One may feel more susceptible to emotional outbursts when they are in pain or uncomfortable.
Also Read: Do You Take Painkillers During Periods? Expert Lists The Dos And Don'ts
Stress and Anxiety
Menstrual-related emotional problems might be exacerbated by stress and worry. Dr Chaudhary added, “Elevated stress levels might worsen mood swings by increasing the production of cortisol. Furthermore, pre-existing emotional disorders like despair or anxiety may worsen throughout the menstrual cycle.”
Sleep Disturbances
During periods, many people encounter sleep disorders like insomnia or restless sleep. Too little sleep can make one more irritable and put you in a bad mood.
Dietary Factors
“The mood control is mostly influenced by diet. Although cravings for sweet or high-carb foods are frequent during menstruation, overindulging in these foods can cause blood sugar to rise and plummet, which can affect the stability of mood”, said Dr Chaudhary.
Managing Mood Swings During Menstruation
Here are some methods for controlling mood swings during the menstrual cycle as recommended by Dr Chaudhary:
Maintain a Healthy Lifestyle
Regular exercise and a well-balanced diet might help one to maintain emotional stability. Dr Chaudhary highlighted, “One should give priority to complex carbohydrates, lean proteins, and entire meals. Steer clear of alcohol and coffee in excess as it might aggravate mood swings. Regular exercise triggers the release of endorphins, which serve as the body's natural mood boosters.”
Get Adequate Sleep
Keep a regular sleep schedule on priority to ensure enough sleep. Create a sleep-friendly environment and establish a calming nighttime ritual. Getting enough sleep helps control mood swings and lessen irritability.
Also Read: Irregular Periods May Affect Your Heart Health: Expert Explains How To Deal With It
Stress Management
“Anxiety and tension can be decreased by practising stress-reduction methods including yoga, mindfulness, meditation, and deep breathing exercises. Regularly putting these techniques into practice can improve mental health in general”, added Dr Chaudhary.
Stay Hydrated
Mood swings and physical discomfort can be exacerbated by dehydration. Therefore, stay hydrated by drinking lots of water, especially during periods.
Over-the-Counter Pain Relief
Painkillers can help reduce the discomfort and cramping associated with menstruation, which may lift spirits. Always abide by the suggested dosage recommendations.
Hormonal Birth Control
Dr Chaudhary noted, “Hormonal birth control may be an option for people who experience extreme mood swings. These techniques have the potential to stabilise moods throughout the menstrual cycle by controlling hormonal fluctuations. Speak with a medical expert about the advantages and disadvantages.”
Keep a Menstrual Diary
“One can maintain a menstrual journal, it can assist them in monitoring the cycle, recognising trends, and predicting potential mood swings. One can use this information to change the regular schedule or take preventative action”, added Dr Chaudhary.
Bottomline
Dr Chaudhary concluded, “Mood swings during menstruation are a common but challenging aspect of the menstrual cycle. By adopting a healthy lifestyle, managing stress, and seeking professional help when needed, individuals can mitigate the impact of mood swings during their periods. Remember, every person's experience is unique, so it may take some trial and error to find the strategies that work best.”
[Disclaimer: The information in this article is provided by a registered healthcare professional and is for informational purposes only, If your symptoms worsen and impact your daily activities, seek immediate medical attention.]