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How can I control my Premenstrual Syndrome (PMS) mood swings?

What is PMS?

It is a collection of physical and emotional symptoms that start a week or so before the period. It makes some woman or girls feel moodier than usual and others bloated and achy. In some women or girls, PMS can cause mood swings which involve a sudden, unexplained change in mood.

The symptoms of PMS are the following:

• Sadness

• Irritability

• Anxiety

• Anger

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There are two more related conditions like PMS which can also make you feel moodier before your period:

Premenstrual Dysphoric Disorder (PMDD):

It is very similar to PMS but has more severe symptoms like which tends to involve emotions. According to recent research, about 75 per cent of women have PMS during their reproductive years while only 3 to 8 per cent have PMDD.

Premenstrual exacerbation:

It is a condition in which symptoms of existing conditions such as anxiety, bipolar disorder, and depression become worse in the weeks or days leading up to your period.

Why does PMS occur?

Doctors and scientists are not sure about the exact cause of PMS, but they say its causes are linked to hormonal fluctuations that happen during the second half of the menstrual cycle. Estrogen levels begin to rise slowly just after woman periods end and are at peak two weeks later. Then estrogen level drops very quickly and begins rising slowly before falling again just before menstruation starts. This hormonal rise and low are thought to cause mood swings and other menstrual symptoms.

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How long Does PMS Last?

The symptoms of PMS starts from 5 to 11 days before menstruation and typically go away once menstruation starts.

What are the symptoms of Premenstrual Syndrome (PMS)?

The Premenstrual syndrome symptoms are:

• Sadness

• Sudden changes in the mood

• Crying spells

• Irritability

• Poor sleep or too much sleep

• Lack of interest in daily activities

• Problem in concentrating

How to Deal With PMS?

Premenstrual Syndrome treatment depends on the severity of the symptoms and it can be managed through some lifestyle changes and medications.

Track Your Symptoms

Keep track of your menstrual cycle and your emotions throughout its different stages. It will help you to confirm that your mood swings are indeed linked to your cycle. Write down in a diary when you experience any of the PMS symptoms.

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Hormonal Birth Control

Hormonal birth control methods like the patch or pill, help with bloating, tender breasts, and other physical PMS symptoms. They also help with emotional symptoms including mood swings. But for some woman, hormonal birth control can make mood swings worse.

Natural Remedies

There are some vitamins which can help you relieve PMS-related mood swings. In research, it was found that a calcium supplement helps with PMS-related feelings of sadness, irritability, and anxiety.

The good sources of calcium are:

• Milk

• Yogurt

• Cheese

• Leafy green vegetables

• Fortified orange juice and cereal

Vitamin B-6 might also help with PMS symptoms, and the good sources of vitamin B-6 are:

• Fish

• Chicken and turkey

• Fruit

• Fortified cereals

Lifestyle Changes

Lifestyle changes play a major role in PMS symptoms:

• Exercise daily for at least 30 minutes, and even a daily walk can help with feelings of sadness, irritability, and anxiety.

• Avoid eating junk as a large amount of sugar, fat, and salt can spoil your mood. Try to balance you’re your junk cravings with fruits

, vegetables, and whole grains.

Get proper sleep to avoid any mood swings. Try to get at least seven to eight hours of sleep a night.

• Don’t stress yourself much. Use deep breathing exercises, meditation and yoga to calm your mind and body.

• Eat small meals throughout the day rather than two or three big meals. This will ease PMS symptoms as a large meal high in carbohydrates can cause blood sugar swings which could worsen PMS.

Medication

Certain medicines are used to treat PMS-related mood swings. Consult your doctor for a dosage plan. Consult your doctor about PMS symptoms you’re experiencing and to figure out which of these approaches might work best according to your symptoms.

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