Mood Swings & Your Hormones: 4 Ways To Control PMS Symptoms

Why Am I So Moody?

Nearly all women have experienced rapidly changing moods in the weeks before the menstrual cycle begins. During the reproductive years, 75% of women experience premenstrual syndrome (PMS). Hormone-related mood swings, feelings of irritability, and anger can all be associated with the syndrome. Though the menstrual cycle may feel uncontrollable, there are ways to manage symptoms of PMS.

1. Track your feelings

Even though most women know that PMS can cause mood swings, these rapid changes in emotion still feel unexpected and erratic. Tracking emotions, along with the menstrual cycle, can be a helpful exercise. This confirms that there is a link between a woman’s period and mood changes. Noticing patterns in mood shifts, feelings of low energy, and crying spells can help women create a preventive plan for specific points in the menstrual cycle.

2. Try supplements

Certain vitamin deficiencies may make PMS symptoms worse. Research has shown that calcium supplements may help to regulate PMS-related mood swings. Calcium is found in milk, yogurt, cheese, leafy green vegetables, and fortified cereals. Taking a supplement of vitamin B6 can also reduce PMS-related feelings of irritability, anxiety, and sadness.

3. Maintain a healthy lifestyle

Maintaining healthy habits will help to regulate the mood swings that accompany the menstrual cycle. Exercising regularly creates endorphins and helps reduce feelings of depression and anxiety. Although one PMS symptom can be junk food cravings, a nutritious diet helps to regulate blood sugar and reduce feelings of irritability. Lack of sleep can also create feelings of stress and anxiety. Aim for 7-9 hours per night and practice good sleep hygiene.

4. Regulate your cycle with birth control

Hormonal birth control is not a magic cure for everyone. However, for some women, taking the pill or patch can help with some hormonal changes, like bloating, soreness, and mood swings. For other women, hormonal birth control makes these symptoms worse. Women who are interested in hormonal birth control options should consult with an OB/GYN to find the option that will work best.

Why does PMS happen?

While experts don’t know the exact reasoning behind premenstrual mood swings, PMS is associated with hormonal changes. About halfway through a woman’s menstrual cycle, ovulation occurs, causing drops in estrogen and progesterone. These hormonal shifts affect serotonin levels, which are linked to mood and sleep regulation.

Finding a solution

Many women deal with PMS, mood swings, and other uncomfortable period symptoms. Managing these emotional and physical changes is possible. Women struggling with hormonal mood swings should speak with an OB/GYN to find possible remedies and treatment options.