What Causes PMS Mood Swings?
PMS usually occurs 7 days before a woman’s menstrual cycle begins. Symptoms associated with PMS include breast tenderness, food cravings, fatigue, irritability, PMS depression, anxiety during period, and sleep disturbances. PMS mood swings are usually a result of the fluctuating sex hormones, progesterone and estrogen. Both of these hormones play an important role in relaxation and mood, which is why low levels could affect mental health.
If You're Trying a PMS Treatment, Remember the Following:
- PMS symptoms are a result of the fluctuating sex hormones, progesterone and estrogen. Both can play an important role in relaxation and mood. There are 4 menstrual cycle phases, and these important hormones fluctuate throughout the cycle. Learn more about hormone fluctuation and the PMS cycle.
- Estrogen facilitates a healthy head space, while progesterone produces a relaxation affect.
- Week 1 begins with the lowest amount of estrogen, and it continues to rise up until ovulation. This is when women are most likely the strongest mentally. Then ovulation hits and estrogen plummets. This can cause PMS like symptoms. Progesterone begins to rise, which may offset these symptoms. A few days into ovulation, progesterone and estrogen continue to rise. Then around 7 days before your period, estrogen and progesterone plummet which causes PMS mood swings. Learn more about hormone fluctuation and the PMS cycle.
- Women who want to learn how to make PMS mood swings go away should monitor their mental status throughout the menstrual cycle to determine whether low progesterone and serotonin could be the culprit.
How to Make PMS Mood Swings Go Away
#1 Iron
Make sure you’re not iron deficient by checking your iron and ferritin levels. Make sure your doctor checks you for both iron and ferritin. Ferritin stores iron in your body and releases it as necessary. Low reserves can cause all kinds of issues. Normal ferritin levels in women should be between 18–160 ng/mL. Symptoms associated with low iron levels can consist of anxiety, PMS, poor circulation, heart palpitations, shortness of breath, sleep deprivation, and fatigue. Women are at most risk of an iron deficiency as a result of blood loss through menstruation, especially those with heavy periods and endometriosis.
#2 Eliminate Triggers
Cut down or eliminate caffeine, alcohol, nicotine, and sugar. If you find it hard to cut down or eliminate these stimulants, then try your best to at least avoid them starting 7 days before your period. This will help keep your mental health in check while your hormones are all out of whack.
#3 Eat Clean and Healthy Food
Increase consumption of fruits, vegetables, nuts, legumes, eggs, chicken, and fish.
#4 Exercise
Exercise can boost serotonin and endorphins. Serotonin can help improve your mood and sleep, while endorphins are a natural source of pain and stress relief. Endorphins works by binding to opioid receptors in the brain which blocks the perception of pain. Endorphins alleviate pain and create a euphoric feeling similar to the the opioids, morphine and codeine. Lower levels of endorphins could be associated with impaired mood, depression, anxiety, migraines and painful periods. Exercise can also help alleviate bloating and increase oxygen within the body. Low blood oxygen levels can contribute to mental health issues and cognitive impairment. Lack of oxygen to the pelvic area is what contributes to period cramps, so try to increase your body oxygen as much as possible. Here are some breathing techniques to help increase the amount of oxygen in your body.
#5 Sunlight
Sunlight can boost vitamin D and serotonin levels therby helping with mood and sleep cycles.
#6 PMS Vitamins
These vitamins can help alleviate symptoms associated with PMS and can be purchased online.
#7 Supplements That Help With PMS Mood Swings
Consider taking a supplement that has calcium, vitamin D, magnesium and B6. Vitamin D helps regulate mood swings, bloating, and fatigue, in addition to promoting calcium absorption. Magnesium helps regulate serotonin, while vitamin B6 helps the body utilize it. You can get your levels checked by your doctor or you can purchase an at home test kit. 5HTP can also help increase serotonin levels during PMS.
*Do not take 5HTP if you are currently taking any medication for depression or anxiety. Too much serotonin can cause serotonin syndrome which can be very dangerous. 5HTP also reduces the amount of dopamine in your body, so you may want to consider increasing your dopamine levels with l-tyrosine while on 5HTP. I do not recommend taking 5HTP on a regular basis. It should only be used as needed. If you find that your anxiety is worsening with 5HTP, then you may have too much serotonin in your body.
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