Six tips to help you relieve your irritability during menstruation

It is well known that many women have mood swings during their menstrual cycle, especially before and during menstruation, when they feel very low, depressed or irritable. How can we alleviate the impact of menstruation and regulate emotions?

1. Biological perspective

From a biological perspective, the fluctuations in sex hormones inherent in the menstrual cycle are obviously involved. Depression is common in women during the premenstrual period, menopause, postpartum period, and when taking birth control pills. It seems that there must be some connection between sex hormones and depression.

2. Cultural accomplishment

Due to the long-term influence of traditional customs, women believe that they will inevitably experience anxiety before menstruation. This is the result of cultural oppression on women. They always expect anxiety and depression to occur before menstruation. Experimental studies have provided similar evidence: telling women that they are expecting their period in a week, doctors can use a new instrument to accurately measure the date of their next period. The subjects were divided into three groups: the first group: they were told that menstruation would occur in 1-2 days; the second group: they were told that menstruation would not occur until at least 7-10 days; the third group: they were told nothing. They were then asked to report a series of premenstrual problems. The results showed that the incidence of premenstrual edema, breast swelling, headache and other symptoms in the first group was significantly higher than that in the second group.

3. Hormone levels

For example, women with dysmenorrhea may have immature psychological development and display a neurotic personality. 70-80% of patients with functional uterine bleeding have emotional disorders and problems with sexual life. This is because tension can promote abnormal activity of the autonomic nervous system, which in turn causes changes in blood vessels and heavy bleeding.

Measures to relieve mood during menstruation

1. Do more aerobic exercise. Various aerobic fitness activities can reduce or even eliminate symptoms, and women who plan to exercise have reduced amenorrhea, depression, and anxiety.

2. Take supplements appropriately. Vitamin B6, calcium and magnesium supplements can improve symptoms such as depression, irritability, headaches, and bloating, but taking too much of the supplements is harmful to the body, so you should take them as directed by your doctor.

3. Reduce psychological pressure. When women are stressed, they are more likely to respond to normal hormonal changes with physical symptoms and mood changes. Women who receive systematic relaxation and meditation training can greatly reduce their premenstrual dysphoric symptoms.

4. Eat more carbohydrate foods. Carbohydrate foods can increase brain serotonin levels and reduce negative emotional responses. Women with premenstrual dysphoria should eat foods that are high in sugar and low in fat. For example, whole grains, fruits, vegetables, etc. Carbohydrates help improve negative emotions such as anxiety, tension, and depression, among which whole-grain foods are the most effective. Try to eat less fast food and snacks that are high in salt.

5. Eat less foods containing caffeine. Coffee, tea, chocolate, and some foods containing soda all contain caffeine, which has been linked to some premenstrual symptoms. The less caffeine you consume, the milder your premenstrual symptoms. Therefore, women should try to eat less of these foods during menstruation.

6. Stop drinking stimulating beverages. Caffeine can cause irritability, anxiety, and may aggravate breast tenderness in some women. Alcohol can also make the condition worse. Therefore, women with premenstrual dysphoria should avoid these stimulating beverages within one week before menstruation.