PMS and Mood Swings:
9 Remedies For Relief
PMS is quite common among women of reproductive age, affecting 30 to 80% of them, with 3-8% having serious PMS symptoms, according to Women's Mental Health. Maybe you suffer from PMS and mood swings yourself?
Just because PMS is common doesn't mean you are powerless against the barrage of these terrible mood swings.
In the article below, we share some methods you can use for PMS mood swings relief that are natural and can alleviate your quality of life. So keep reading!
What Is The Cause Of PMS Mood Swings?
The problem with PMS mood swings is that most experts and researchers are still confused about why exactly it happens. Yes, it has something to do with the massive hormonal fluctuations that women of all ages go through. But, why does that cause all these varied symptoms like mood swings, sadness, and irritability?
Some research says that serotonin levels (the hormone that regulates our mood, sleep cycle, and appetite) gets affected by the changes in progesterone and estrogen levels. These are the primary hormones involved in regulating the menstrual cycle and reproduction in women, and they are intricately connected with every other hormonal system in our bodies.
Thus, when one hormone gets affected by PMS, every other hormonal structure gets slightly or greatly affected as well.
When you have low levels of serotonin during PMS, that results in moodiness, appetite surge (with unusual food cravings), and trouble sleeping, as reported by Healthline.
Natural Remedies For PMS Mood Swings
So, now you know why PMS mood swings happen. But, that's not enough. You will want to learn how to alleviate or at least manage your PMS symptoms so you can have a healthy quality of life.
There are many natural ways you can do this. We share some of them below.
Supplements That Help PMS Mood Swings
The best way you can get your symptoms under control is by using natural supplements for PMS. There are many of these being sold on the market but below are 3 of the best ones.
The great thing about the Knowell supplement is that it isn't just about reducing your PMS symptoms, but about improving your reproductive health as a whole. You are not just a bag of bones and ovaries. You are a full human being with a host of different biological systems working together.
To create harmony between these systems, you can use this supplement with 28 amazing ingredients, including probiotics, botanicals, and vitamins & minerals.
This fruit, also known as Vitex, is a native of the Mediterranean region and is widely marketed as a dietary supplement for women's reproductive health. It can help alleviate a lot of the PMS symptoms like breast pain, mood swings, and bloating.
You have to take the pills every day for at least a couple of months to notice any changes though. And you must speak with your doctor before taking these supplements if you have any underlying conditions or if you are on oral contraceptives.
As you get older, levels of magnesium in your bloodstream start diminishing. That's why magnesium is recommended as a supplement for alleviating PMS mood swings. It has been shown to relieve PMS symptoms in research participants when combined with Vitamin B6, according to a NIH study.
You could potentially get magnesium from your diet when you eat dark leafy vegetables or peanuts, but it's always better to take a supplement so you can assure you are getting enough of it. Again, speak to your doctor before adding a supplement to your diet, since it could interfere with other medications you might be taking.
Foods That Help PMS Mood Swings
If you aren't already eating a healthy diet, then you might be missing certain crucial items that are necessary for optimal health. Some foods have been shown to alleviate or improve PMS symptoms in women when added to their diets. Let's look at some of them in detail below.
4. Flax Seeds
You probably didn't think that adding a few seeds to your daily diet regimen could have a major effect on your PMS symptoms. But flax seeds are high in both omega-3 and omega-6 fatty acids, and also phytoestrogens. All of these are important in combating PMS symptoms like mood swings.
Consume 10g of ground flaxseeds daily and see your menstrual cycle become more regular and less symptomatic.
5. Wild Salmon
Another vital ingredient that you are probably missing in your diet is Vitamin D. You might spend a few minutes a day outside in the sun (if that), which isn't enough to produce enough Vitamin D in your body.
Eating delicious food items like wild salmon, or low-fat dairy products, can help you get the Vitamin D your body needs. Also, calcium-rich foods are important for any woman with PMS symptoms, so adding yogurt or cheese to your diet is also important.
The primary vegetable you need to add to your plate daily is broccoli. It's chockful of various vitamins and minerals that can help you fight against PMS, like Vitamin B6, magnesium, calcium, Vitamin A, and more.
Being high in fiber, broccoli can also help regulate your digestive system, which can relieve you of constipation, which is another typical symptom of PMS in women.
Grill some salmon and steam some broccoli to make the perfect dinner meal for you, when you experience PMS symptoms. Don't expect instant results though. It takes some time before these natural food items can make a dent in your PMS symptoms.
Lifestyle Changes That Help With PMS Mood Swings Relief
As you might imagine, eating healthy foods and taking supplements isn't enough when it comes to fighting against PMS symptoms. It's about using the entire arsenal at hand, which includes minor and major lifestyle changes. Let's see what some of these are below.
As you get older, you might imagine that your PMS symptoms are getting worse. That’s just a PMS myth though.
There are also many mental and physical changes taking place in your body and mind that affect your hormones.
If you are the kind of person who has built up an armor of stress and anxiety around you to protect yourself from all the uncertainties of the world, then it's time for you to start using meditation to get over that hurdle.
Meditation and mindfulness practices can both help you become more centered in your body and a lot more connected to yourself. These practices can also help you alleviate or reduce stress and also help you become more balanced in your daily life. Use an app like Calm or Headspace to get started as a beginner.
8. Get Off That Couch
Do you find yourself sitting all day long, only getting up occasionally to get something to eat from the fridge? Maybe you have a sedentary job that doesn't allow you much movement all day.
Well, being sedentary is a major killer in today's world. Not only does your metabolic rate go down when you sit a lot, causing you to gain weight, but it also results in many hormonal changes for the worse.
When you are feeling PMS-ey, you don't need to push yourself too much. Just a walk around the block with a friend or some gentle yoga would be perfect.
9. Be Kind To Yourself
Start tracking your mood swings and PMS symptoms throughout the month. This way you will know exactly when you experience what symptoms and you can be better prepared for them. Menstrual cycles are pretty much on point when it comes to cropping up the same symptoms month by month.
If you know what's coming, you can remember to be kinder to yourself and tell yourself that this too shall pass. It's not the end of the world if you have a bad mood. You can remind yourself to take some time to yourself to do some self-care practices, like taking an Epsom salt bath (get that Magnesium) or watching a funny movie.
Don't push yourself to socialize if you don't feel like it. But don't isolate yourself either, if you need some emotional support or a shoulder to cry upon.
Find The Best PMS and Mood Swings Relief Options For You
With these 9 tips for PMS mood swings relief, you are ready to conquer the world. PMS and mood swings might seem like formidable opponents at times, but the more aware you become of your cycle and moods, and the more you use the techniques mentioned above, the less you will be taken over by these mood swings.
Try the Knowell supplement today and notice the difference in your mood and PMS symptoms. We hope you can improve your reproductive health in general with some time and effort.