These are dramatic and sudden changes in emotions and seem as if they come on for no reason. Many different conditions and lifestyle factors can affect your mood including low blood sugars, stress, hormone imbalance such as premenstrual syndrome, pregnancy, menopause and other conditions that you can check with your health care professional.
Oestrogen and progesterone are in control of the menstrual cycle. Several hormones are involved in the menstrual cycle of a woman: luteinising hormone (LH ) stimulates the release of the egg. oestrogen is involved in repairing and thickening the uterus lining mainly in the first half of the cycle, progesterone maintains the uterine lining mainly in the second half of the cycle.
In the days and weeks before a period, a woman’s oestrogen levels rise and fall dramatically. To explain further - oestrogen levels rise slowly after the period ends and peaks 2 weeks later at ovulation. Then oestrogen levels drop off significantly and begin to rise slowly before dropping off again before the period- this is why we can call it a ‘roller coaster’. They level out 1 to 2 days after menstruation begins. When ladies have extra abdominal fat this can lead to oestrogen dominance as this fat can store oestrogen and make extra oestrogen too. Lots of foods can add to our oestrogen levels too like milk, and toiletries and plastics add more chemicals called ‘xenoestrogens’ which can disrupt our hormonal balance. These shifts and imbalances may affect mood and behaviour along with lots of other symptoms including breast tenderness, skin outbreaks and abdominal cramps.
Interestingly, oestrogen dominance is thought to be associated more with mood swings involving more irritability and anger whilst progesterone dominance is more commonly associated with feelings of low mood, anxiety and low self-confidence.
Stress will not cause these symptoms but can make them worse. Stress will cause a reduction in serotonin which can result in symptoms like low mood, irritability and carbohydrate cravings.
There are, however, many things you can do to support your mood naturally.
Get regular exercise
Moving and exercising are great for your physical and mental health. They can also help you treat or avoid mood swings from multiple causes. When you exercise, your body produces feel-good hormones and endorphins that can help alleviate stress and boost mood. Aim for 30 minutes of moderate exercise 5 days per week, but start slowly.
Avoid caffeine, alcohol, and sugar
These stimulants can alter your feelings and make mood swings worse or sometimes can even cause them in the first place. While, caffeine can make you feel less fatigued, but it can also exacerbate anxiety and nervousness due to the release of adrenaline.
Alcohol is a depressant that can worsen bad moods or make you behave irrationally. Sugary foods, while delicious, can cause swings in your blood sugar level. These fluctuations may cause mood swings and other symptoms. Cut back as much as you can on all three foods in order to maintain stable moods.
Blood sugar balancing
Eating smaller meals may be better for mood stability. Smaller meals, divided throughout the day, may help stabilize your blood sugar to keep these extreme mood swings at bay. Adding protein to each meal is an excellent way to maintain this balance.
Practice stress management
Stress and anxiety can make symptoms of several conditions, including those symptoms around the time of your period, worse. If you’re worried, stressed and upset, learning to manage the stress can be helpful. Meditation, deep breathing, and yoga have all been shown to help manage stress. Having a hand, back or head massage may also help.
Address sleep issues
A good night’s sleep is overall beneficial for the entire body functions, this may help irritability and extreme changes in mood. Aim for 7 to 8 hours per night. If that seems too daunting, try to add just 30 extra minutes by going to bed half an hour earlier than you normally would. When you’ve managed that, try adding 30 minutes more. Our bodies are repairing and healing while we sleep. It should not be underestimated.
If you’re looking to support your mood, you could try a supplement like Cleanmarine For Women. Among other ingredients, Cleanmarine For Women contains Vitamin B6 which contributes to the regulation of hormonal activity while it also contributes to normal psychological function.