The regulation of many body processes, including mood, are significantly affected by hormones.
Digital Desk: It's common to experience mood swings and irritation during their menstrual cycle, a phenomenon called "getting cranky." Hormonal variations that happen throughout the menstrual cycle are the reason for this emotional rollercoaster. Despite the difficulties, there are effective strategies for controlling these mood swings and preserving emotional stability.
Understanding the cyclical nature of hormones
The regulation of many body processes, including mood, are significantly affected by hormones. The levels of oestrogen and progesterone change a lot during the menstrual cycle. Progesterone rises throughout the second half of the cycle, whereas oestrogen tends to surge during the first half (follicular phase) and subsequently declines. Neurotransmitters like serotonin and dopamine may be affected by these hormonal changes, which can cause mood swings, irritation, and heightened emotions.
Managing mood swings
· Regular Exercise: Exercise releases endorphins, which are naturally uplifting hormones, and can help stabilise mood. Additionally, exercise helps with sleep quality and stress reduction.
· Maintain a balanced diet that is high in fruits, vegetables, whole grains, and lean proteins for a healthy lifestyle. Limit your intake of sugar and caffeine because they may make your mood swings worse. It's also crucial to stay hydrated.
· Get enough good sleep. Mood swings may become more severe when there are sleep difficulties. Create a relaxing sleeping environment and establish a regular sleep schedule.
· Practise relaxation techniques like deep breathing, meditation, or yoga to increase emotional stability and stress reduction.
· Mindful Awareness: Be mindful of your emotions and your triggers. By keeping a journal, you can identify trends and learn more about your emotions.
· Supplements for nutrition: Some women find relief from mood swings by taking supplements like omega-3 fatty acids or vitamin B6, but it's important to speak with a doctor before beginning any new supplements.
· Medication: Premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) is a condition that causes mood swings and agitation. In extreme situations, a doctor may prescribe medication to treat these symptoms.