Odd Ways Your Menstrual Cycle Changes You

Most women know when their period is on its way. Not by physical changes – although those happen commonly – but by subtle changes in their behavior. Sometimes it feels like it’s all in our heads! Sometimes we feel a little crazy! And even though it doesn’t feel normal, it totally is. 

I hope you’re excited to note, there is actual scientific backing for this now! It is a widespread belief in the scientific community that your menstrual cycle can and will influence your behavior. Ever felt moody? Irritable? Sad? And had no idea what triggered it, or made you a little extra sensitive? Well, it’s been proven that your period has a biological basis that is linked to hormone fluctuations in your body. Also known as PMS, or premenstrual syndrome. 

PMS is now widely known as a condition. A condition that is not entirely understood, mostly, why the menstrual cycle affects our behavior. What we do know is that hormones affect a woman’s mood. Even for an entire month. Not always just right before or after her period. And at times, these side effects aren’t even negative. Either way, there are strategies that can help you deal with any of the symptoms you experience. 

Hormone Level Changes

Our hormones go through a variation of changes during our menstrual cycle. This can occur before and after or even during parts of the month. With these fluctuations, it’s believed you might notice a change in your mood or even physical health. 

Here are some additional phases during your cycle that can affect your well-being:

Follicular Phase

This is considered the happiest part of the cycle phases. This normally starts at the beginning of your period and can last for about two weeks after. This is when the hormone estradiol starts to increase. Most women feel energetic and happier during the follicular phase than most other phases of the menstrual cycle.

Ovulatory Phase

This is when the luteinizing hormone starts to induce ovulation. Some studies have proven this also increases the increase in sex drive in women. And a higher pain tolerance. As well as more attractive overall. 

Luteal Phase

During this phase, the progesterone hormone increase makes women feel moodier and sometimes more stressed. This starts to happen right before your period. 

Other Health Issues

Of course, if the general mental, physical, and emotional changes you feel throughout the month are not enough. Existing health conditions can also be affected by your menstrual cycle’s fluctuating hormones. 

Some of these issues may include:

• Depression: PMS can make depression symptoms worse. Additionally, women with a history of depression are more likely to experience PMS or premenstrual dysphoric disorder (PMDD), a more severe form of PMS.
• Anemia: If you have heavy bleeding during your period, you may develop iron-deficiency anemia. Those who are already anemic may become pale, tired, or weak due to period-related blood loss.
• Asthma: Your asthma symptoms may worsen during certain phases of their cycle.

How to Manage Your Fluctuations

There are a couple of ways to help deal with unpleasant feelings, specifically, during the luteal phase. Like most things, center on maintaining healthy choices and a healthy lifestyle. Here are a couple of ways to help deal with pesky PMS symptoms and other hormone induced fluctuations:

• Eat a healthy, balanced diet. Get energy from nutritious foods like vegetables, unprocessed proteins, healthy fats, and whole grains. Avoid excess salt to reduce bloating.
• Drink plenty of water. More fluids will help to reduce bloating and keep you hydrated when you’re lacking energy.
• Avoid alcohol and reduce caffeine intake. Acting as a depressant, alcohol can worsen your mood and impair cognitive function. Caffeine can increase anxiety so try to cut back on it when experiencing PMS.
• Exercise regularly. Exercising produces endorphins while helping boost your mood and giving you more energy.
• Get enough sleep. When you’re more rested, you’ll have fewer problems with fatigue, clumsiness, concentration, and memory.

Some of the most common side effects of PMS are cramps and bloating. We all know those,

Some women can go through their month with no problems at all. But many have to deal with irritable body changes that they weren’t expecting. Or don’t always attribute to their menstrual cycle. 

You have permission to blame it on the myriad of hormones flowing about freely. We are at the mercy of our bodies. Our moods, sleep pattern, skin conditions, bathroom habits, shopping habits, etc. 

And as much as this is normal for most women, there are varying degrees that are not. If you’re experiencing mild bloating and cramps. That’s normal! If you’re in bed for days with migraine, or debilitating nausea or getting angry every month during your cycle. That’s not totally normal!

If that sounds familiar, call your doctor. Decide if there are any underlying conditions and if there are over-the-counter medications that can be prescribed to help regulate these inconvenient hormonal swings. 

Have you ever noticed…?

Bad Moods – Mood Swings

During the menstrual cycle where progesterone levels were high and estrogen levels were low, studies show that women would be less susceptible to seizures and anxiety. When progesterone levels are low, the dramatic reduction of the brain causes an increase in the risk of seizures and anxiety. 

Waterworks, Inside and Out

Bloated? Water retention is the culprit! Not only does it affect how you bloat but also can affect coordination, blood pressure, and overall weight. To help get through this, drink a lot of water and maintain a healthy salt intake throughout the month. 

Once the water dissipates, everything will return back to normal. 

A Hard Time Breathing?

You find yourself out of breath every month? You may have something called premenstrual asthma. Shortness of breath can become increasingly sensitive right before you get your period. Which tend to cease around the time you start to ovulate. 

A Higher or Lower Voice?

You may never notice this, but hormonal fluctuations can affect the pitch and intensity of your voice. After your period, your vocal pitch may drop and continue to lower past your ovulation phase.

Habits

Studies show that women who want to quit bad habits are more determined and successful during the end of their menstrual cycle. Wait till after ovulation and plan accordingly. 

Believe it or not, racking up credit card debit can also be linked to your cycle. When it comes to impulse control, you may lose it! Especially in the first phase of your cycle. When women are on their period, they tend to shop more impulsively and spend more than other phases. It’s also been documented that right before ovulation, women tend to spend more on stuff that is designed to enhance our appearance.  

Feeling Hot?

During a woman’s ovulatory phase, a substance called luteinizing hormone increases.

This hormone starts the release of an egg from the ovaries. The ovaries then to the fallopian tubes for fertilization. During this phase, the hormone estradiol starts in significant quantities and with interaction with other hormones can really increase a woman’s sex drive. 

Estradiol also makes insulin more effective. Insulin also tells the body to release more testosterone which regulates sex drive. This is thoguht to be the body’s natural way to encourage women to have sex because they are most fertile at this time. 

Scatterbrained

Ever felt scatterbrained, felt like you couldn’t multitask, or regularly spaced out more than usual? This is normal! Right up until you start your period. Mid-cycle ovulation causes lower serotonin levels and can definitely affect your ability to concentrate. Some people can’t function at all.

Fluctuations in hormones may alter the chemical balance in the brain. This can also induce mood swings women find themselves in during their monthly menstrual. 

These changes can also cause a woman to be more susceptible to anxiety, depression, and even seizures 

Some studies may offer a new molecular scientific basis for why some women experience more severe depression and anxiety leading up to their period. 

Am I Crazy?

PMS hormones can cause us to over-obsess over our self image. It’s hard to remember this is only a side effect and not permanent. But, if this becomes an issue, talk to your doctor. 

Bathroom Habits

Because your progesterone levels combine with chemicals similar to hormones called prostaglandins which signal your uterus to contract and cramp. You may get diarrhea spells and more gas than you’re used to. These hormones and chemicals like prostaglandins send a similar signal to the intestines which are the reason for more frequent bathroom trips during your period. 

If you suffer from irritable bowel syndrome or GI tract conditions, these symptoms may happen even more frequently.  

Urinary Tract Infection

When estrogen drops, this can mimic symptoms of yeast infections and urinary tract infections with itching and vaginal dryness. 

If you experience this every month, what you’re feeling is probably the changes in your vaginal pH. If it is accompanied with discomfort or odor, talk to your doctor. 

Have Questions About Your Menstrual Cycle PMS? Call Rosh MFM in NYC

You can count on the extensive experience of the doctors at Rosh Maternal & Fetal Medicine to identify the cause and effectively treat extreme PMS symptoms that change you during your menstrual cycle. If you have any questions about your menstrual periods, call their office in the Midtown East area of New York City, or schedule an appointment online.

Menstruation Matters for Mood. Period. Or does it?

Courtney Louis, MA

Courtney Louis, M.A. (she/her) is a graduate student in the Clinical Science doctoral program at Michigan State University. She graduated with a B.A. in Psychology from Hunter College, City of New York in 2016. She is broadly interested in the association between anxiety and cognitive processes in female populations, and the use of neurobiological measures to assist with our understanding of this. She is particularly interested in ovarian hormones and their role in anxiety, cognition, and neural function. Importantly, she is also committed to expanding our understanding of these processes in Black female populations. To this end, Courtney was awarded the NIMH Research Supplement to Promote Diversity in Health-Related Research in 2019 and the NIMH NRSA fellowship (F31) in 2021 to examine the role of ovarian hormones in anxiety and cognitive outcomes. Ultimately, Courtney hopes that her work will enhance our understanding of mechanisms that maintain the debilitating effects of anxiety to better inform treatment approaches. Courtney is also passionate about advocacy and working toward ways that her research, clinical work, and outreach may help promote well-being in underserved communities, such as women, people of color, and gender and sexually diverse people.

Lilianne Gloe, MA

Lilianne Gloe, M.A. (she/her) is a graduate student in the Michigan State University Clinical Science doctoral program and will complete her pre-doctoral internship at Indiana University School of Medicine in the 2022-2023 year. She was also a National Science Foundation Graduate Research Fellowship Program fellow from 2018-2021. She graduated from Gustavus Adolphus College in 2017 with majors in Psychological Science and Statistics. During her high school and undergraduate career, she also engaged in psychological and neuroscientific research at the Mayo Clinic, the University of Nebraska- Lincoln, and the University of Iowa. Lilianne is broadly interested in understanding how, for whom and when anxiety relates to cognitive processes (e.g., cognitive control, effortful control) in youth and young adults. She leverages neurobiological measures along with self-report and behavioral measures to study this association from a multimodal perspective. By understanding important moderators of the association between anxiety and aspects of cognitive functioning critical to self-regulation, Lilianne hopes her work can lead to more individualized interventions for anxiety in youth and young adults, especially for those from marginalized or under-researched populations. She is passionate about positively impacting the lives of youth and their families and promoting women’s health through clinical science research, clinical practice, and advocacy/outreach.

Jason Moser, PhD

Jason Moser, PhD (he/him/his) received his B.A. in Psychology from Pennsylvania State University and his M.A. and Ph.D. in Clinical Psychology from the University of Delaware. Prior to arriving at Michigan State University as an assistant professor and director of the MSU Clinical Psychophysiology Lab (CPL), Dr. Moser completed a one-year clinical internship at the Boston Consortium in Clinical Psychology where he received training in the treatment of Post-Traumatic Stress Disorder (PTSD) in military veterans. Dr. Moser’s previous clinical training was at the University of Pennsylvania’s Center for the Treatment and Study of Anxiety. Dr. Moser is a Professor in the Clinical Science and Cognition and Cognitive Neuroscience programs at MSU. His interests focus on the ability to regulate cognition, emotion, and behavior. Specific interests are in understanding their underlying mechanisms and in examining their clinical significance in terms of their roles in the development, maintenance, and treatment of anxiety and depression. His work lies at the intersection of clinical, cognitive neuroscience, social-personality, and developmental research. Dr. Moser aims to advance our knowledge of regulatory abilities across the range of normal to abnormal functioning through a multi-method approach, in addition to building integrative models of how they operate.

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April 4, 2022

Menstruation Matters for Mood. Period. Or does it?

“You must be on your period. ” “You’re just being hormonal.”

Many of us have heard a variation of these sentences in popular media or perhaps even in your own social circles. Such statements are frequently made about menstruation (i.e., periods) and ovarian hormones to explain why negative emotional experiences, such as anxiety and low mood/depression, are being expressed. In this context, hormones are used as shorthand for negative experiences.

For example, if one googles the word “hormone”, the first result includes the following example: “She told herself she was suffering from hormones, that she would cheer up soon.” This sentence highlights many of the misconceptions about ovarian hormones across the menstrual cycle – that they are a woman-specific experience and that they cause “suffering.” The truth is much more nuanced. Billions of people around the world, some of whom do not identify as women, will experience menstrual cycles. For some, the menstrual cycle may influence emotional experience, but for many others, it does not.

The menstrual cycle is characterized by distinct changes in ovarian hormone levels, namely estrogen and progesterone. Emerging work suggests that ovarian hormones play a role in anxiety, depression, and trauma-related symptoms. However, their effects are quite complex. That is, ovarian hormones do not always have negative consequences for mood and in some cases may actually have positive outcomes. For instance, estrogen is thought to have mostly beneficial effects on anxiety, depression, and trauma-related conditions. Some work suggests that high levels of estrogen may boost treatment effects for anxiety disorders. Moreover, progesterone might influence mood regulatory steroids that also lead to beneficial effects on mood. Importantly, however, these general effects may not be the same for all individuals who menstruate, and there is no strong evidence that the menstrual cycle relates to severe mood changes.

For a subset of people, however, progesterone might be linked to severe changes in mood. Right before menstruation, progesterone levels rise and fall. This change in progesterone levels is thought to lead to changes in a range of symptoms such that some people may meet criteria for premenstrual dysphoric disorder (PMDD). The most critical piece of this diagnosis is not the experience of anxiety and depression, specifically, but the timing of the mood changes that occur before menstruation. Others diagnosed with anxiety or depression-related conditions might also experience an increase in their symptoms during specific phases of the cycle. Depending on one’s stage in life (e.g., puberty, pregnancy, menopause) or whether they are taking “synthetic” hormones (e.g., hormonal contraceptives or hormone therapy), the hormonal landscape might also change, which could lead to a difference in how hormones are involved in physiology and mood.

As you can see, the role of hormones in mood is not as straightforward as some might think, and yet, hormones continue to be misunderstood. The negative reputation of ovarian hormones for mood likely comes from a long and harmful history of negative stereotypes about women. The menstrual cycle served as a biological “cause” to link socially held beliefs about female emotionality and presumed changes in abilities. What is often missing from these discussions is that the menstrual cycle itself can be linked to social stressors that are not due to hormones at all, including gender-based stigma, period poverty, and challenges accessing adequate medical care (e.g., access to birth control, gender-affirming medical care.). Therefore, for some, the menstrual cycle may matter for mood, but it may not solely be due to hormone levels.

You might be wondering what this means for you. If you are curious about whether changes in your mood are linked to the timing of your menstrual cycle, we recommend tracking your mood across your cycle. It is important to track the timing of your cycle (with the first day of menstruation being the first day of the cycle) and changes in mood, both what you perceive to be positive or negative changes. Over a few months of tracking, you might start to notice patterns that can increase your own awareness about whether certain times of your cycle are linked to your mood. Further, talking about your cycle with a provider (medical doctor or psychologist) might also help you with evidence-based interventions to diagnose and manage symptoms. Finally, be critical about what you read or hear regarding the links between the menstrual cycle and mood because the association seems to be influenced by many factors that are still being understood by researchers. By tracking your own mood and cycle, you can learn more about what is true for you.

This blog post is sponsored by the the ADAA Women’s Mental Health Special Interest Group.

Courtney Louis, MA

Courtney Louis, M.A. (she/her) is a graduate student in the Clinical Science doctoral program at Michigan State University. She graduated with a B.A. in Psychology from Hunter College, City of New York in 2016. She is broadly interested in the association between anxiety and cognitive processes in female populations, and the use of neurobiological measures to assist with our understanding of this. She is particularly interested in ovarian hormones and their role in anxiety, cognition, and neural function. Importantly, she is also committed to expanding our understanding of these processes in Black female populations. To this end, Courtney was awarded the NIMH Research Supplement to Promote Diversity in Health-Related Research in 2019 and the NIMH NRSA fellowship (F31) in 2021 to examine the role of ovarian hormones in anxiety and cognitive outcomes. Ultimately, Courtney hopes that her work will enhance our understanding of mechanisms that maintain the debilitating effects of anxiety to better inform treatment approaches. Courtney is also passionate about advocacy and working toward ways that her research, clinical work, and outreach may help promote well-being in underserved communities, such as women, people of color, and gender and sexually diverse people.

Lilianne Gloe, MA

Lilianne Gloe, M.A. (she/her) is a graduate student in the Michigan State University Clinical Science doctoral program and will complete her pre-doctoral internship at Indiana University School of Medicine in the 2022-2023 year. She was also a National Science Foundation Graduate Research Fellowship Program fellow from 2018-2021. She graduated from Gustavus Adolphus College in 2017 with majors in Psychological Science and Statistics. During her high school and undergraduate career, she also engaged in psychological and neuroscientific research at the Mayo Clinic, the University of Nebraska- Lincoln, and the University of Iowa. Lilianne is broadly interested in understanding how, for whom and when anxiety relates to cognitive processes (e.g., cognitive control, effortful control) in youth and young adults. She leverages neurobiological measures along with self-report and behavioral measures to study this association from a multimodal perspective. By understanding important moderators of the association between anxiety and aspects of cognitive functioning critical to self-regulation, Lilianne hopes her work can lead to more individualized interventions for anxiety in youth and young adults, especially for those from marginalized or under-researched populations. She is passionate about positively impacting the lives of youth and their families and promoting women’s health through clinical science research, clinical practice, and advocacy/outreach.

Jason Moser, PhD

Jason Moser, PhD (he/him/his) received his B.A. in Psychology from Pennsylvania State University and his M.A. and Ph.D. in Clinical Psychology from the University of Delaware. Prior to arriving at Michigan State University as an assistant professor and director of the MSU Clinical Psychophysiology Lab (CPL), Dr. Moser completed a one-year clinical internship at the Boston Consortium in Clinical Psychology where he received training in the treatment of Post-Traumatic Stress Disorder (PTSD) in military veterans. Dr. Moser’s previous clinical training was at the University of Pennsylvania’s Center for the Treatment and Study of Anxiety. Dr. Moser is a Professor in the Clinical Science and Cognition and Cognitive Neuroscience programs at MSU. His interests focus on the ability to regulate cognition, emotion, and behavior. Specific interests are in understanding their underlying mechanisms and in examining their clinical significance in terms of their roles in the development, maintenance, and treatment of anxiety and depression. His work lies at the intersection of clinical, cognitive neuroscience, social-personality, and developmental research. Dr. Moser aims to advance our knowledge of regulatory abilities across the range of normal to abnormal functioning through a multi-method approach, in addition to building integrative models of how they operate.

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pay attention to the cycle and use changes in the body and mood to our advantage

10/14/2020

Author: Ekaterina Gilevskaya

The idea for this article came to me while working with clients. Many of them complained of mood swings for no reason. Everything seems to be fine, but emotional well-being is deteriorating, slowness appears, when a week ago there was super productivity, and today solving even one task becomes a feat.

This is due to the menstrual cycle. Some of us are more sensitive to changes during the cycle, some are less. But it happens to every girl. In this article, I want to tell you how our mood changes and what digital assistants you can use for tips during the month.

If you are familiar with your cycle, you can use it to your advantage. Plan important things for the period of activity, do not forget to rest more and do not blame yourself for being unproductive in moments of recession. All this simplifies life and helps to achieve harmony with yourself! Ignorance of our cycle, on the contrary, raises many questions: we do not understand what is happening and where our performance goes. We begin to look for sources in motivation or the environment, there is a feeling that something is wrong, but we cannot understand what exactly.

Why do we feel different during a cycle? Why does our mood and quantity of forces change? Why does the feeling of hunger appear and pulls on junk food? Where does mindfulness go? The answer is simple – hormones! More precisely, their ratio with each other during the cycle. Imagine that all your hormones are in balance and sitting on a swing, but then one of them wanted to jump off – and the whole balance is immediately disturbed!

For convenience, let’s take the female cycle equal to 4 weeks. This is just an average, yours may be slightly shorter or longer.

The cycle starts on the first day of menstruation. This is a period of recovery and recruitment. In the early days, it is normal to feel tired, irritable, and weak. These are the days when we do not have enough energy, so do not plan to close projects, important meetings and signing documents. Give preference to simple and understandable work steps that do not raise additional questions. Relax more, add a little comfort to your routine! It can be your favorite chocolate bar, scented candles, warm socks and watching TV shows under a blanket.

By the end of the first week, you seem to wake up from hibernation, become more attentive and quick-witted. It’s time for important things.

The second week of the cycle gives determination. You begin to feel a surge of strength, confidence in business appears. This is the most active and energetic period! You generate new ideas, you feel light, and the brain makes decisions quickly. This week, libido rises, you want intimacy and attention. This is a great time to be active in both personal and work areas. Days for making important decisions and working on serious and demanding tasks.

By the end of the third week of the cycle, you may feel weak again: you don’t want to be disturbed, you want more personal space. Body and mind begin to slow down. This is the right time for a date with yourself. Go to a museum or cinema, sit in a cafe with a book. This is a time of silence, landing and special attention to yourself.

The fourth and last week of the cycle before menstruation can be the most difficult. You become sensitive. You may notice that some familiar smell annoys you, and for some reason the perfume of a colleague has become somehow sharp. Sensitivity increases and emotionally, tearfulness, anxiety, irritability may appear. I want warmth and peace! Even a small failure can unbalance, although before you would not even pay attention to it. There comes a time of rest. Do not plan any fateful decisions for these days, reduce your activity and gain strength before a new jump!

You have already taken the first step – you learned about the cycle in general terms. The second, more important, remains – to apply this knowledge in your life and track your features. The following helpers may come in handy for this (all of them are free in the basic version):

Solomia_bot in Telegram is a guide to the female cycle. The bot will send tips every day: what day of the cycle is today and what exactly is happening in your body right now.

Ewa_gynecologist_bot on Telegram — the bot debunks myths and answers questions about women’s health.

Any app Menstruation Calendar (if you don’t already have one, pay attention to Flo ) – try to mark your mood on the calendar every day using emoji. And for lovers of diaries, this can also be done on paper, simply by drawing a grid for 30 days. The choice is yours!

After following your condition for 2-3 months, you will understand yourself better. It seems that this is quite a long time to observe, but take it as an investment in your well-being and another option for self-knowledge and awareness that our body and psyche influence each other and work together!

The topic of menstruation is no longer taboo, and I am very glad that more and more girls pay attention to this and listen to themselves and their changes during the month!

Photo: @mandy_pierce_

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Why do you want to cry before menstruation and often have a bad mood?

The menstrual cycle affects a woman’s mood, which is associated with a change in the level and ratio of hormones in different phases of the cycle. In most cases, a decrease in the emotional background is observed in the second half of the cycle.

Premenstrual syndrome (PMS) is often manifested by nervousness and irritability against the background of neuropsychic and vegetovascular disorders. The bad mood that was before menstruation can persist during menstruation. In this article, we will look at the causes of a bad mood associated with the cycle, and ways to improve the emotional background.

How does menstruation affect mood?

The first phase of the menstrual cycle begins on the first day of menstruation. Directly during menstruation, a woman may feel worse than usual. This is due to pain in the lower abdomen, fatigue, edema that persists for some time, which developed during PMS.

However, the state of health and mood, as a rule, improves no later than by the end of menstruation. Immediately after the cessation of monthly bleeding in the body of a woman, follicles begin to mature. The female sex hormone estrogen allows you to maintain a good mood, performance at this time is also increased.

Ovulation occurs on the 13th-15th day of the cycle, depending on its duration. The follicle bursts so that the egg is released into the fallopian tube for further fertilization. And in place of the follicle, a corpus luteum develops, which produces the hormone progesterone and prepares the uterus for the process of introducing a fertilized egg.

This is how the luteal phase of the cycle begins: the level of the hormone progesterone increases, after reaching its peak, the level of estrogen begins to gradually decrease. If pregnancy does not occur, the level of both hormones decreases. These changes are often accompanied by deterioration of the emotional background and other manifestations. In this case, we are talking about premenstrual syndrome (PMS).

Symptoms in mild forms of PMS may appear 2-7 days before menstruation, in severe forms – 3-10 days. The syndrome is characterized by nervousness, general malaise: a woman may start to have a stomach ache, swelling, pain in the mammary glands, headache, increased appetite, insomnia, daytime sleepiness, etc.

Unmotivated mood swings are a frequent companion of PMS, while tearfulness and anger can be replaced by apathy, and resentment by aggression. This explains why you want to cry before your period. Important: the severity of symptoms varies – some women experience a decrease in mood, while others experience symptoms of depression, a sense of hopelessness, despair.

It should be remembered that PMS is a violation of the cycle, which quite often requires correction. The herbal medicine Cyclodinone® can help manage symptoms. It helps to reduce the symptoms of PMS, restore normal sleep and psycho-emotional background. The drug should be taken only 1 time per day, no cancellation is required during menstruation.

How to cope with irritability, aggression and depression on critical days?

Compliance with some recommendations will help improve your mood. The gynecologist will advise you to reconsider your lifestyle even in cases where medications are prescribed.

Moderate physical activity promotes the production of so-called good mood hormones – endorphins. Choose the type of activity that suits you, it can be cycling, swimming, walking, yoga, water aerobics, dancing, etc. Massage has a beneficial effect.

Nutrition should be balanced to prevent deterioration of well-being and lack of nutrients in the body. Some foods are rich in substances that can improve well-being and mood.

So, it is important to include in the diet foods with vitamin E, which is found in almost any vegetable oils, as well as omega-3, -6, -9 fatty acids. They support normal reproductive function, have a positive effect on mood, and contribute to concentration. Omega family acids are found in fatty fish, avocados, and flaxseeds. Magnesium is also necessary for the prevention of psycho-emotional disorders. This macronutrient is abundant in greens.

Vitamin D deficiency may exacerbate symptoms of depression. Its deficiency is especially acute in autumn and winter. At this time, it is important to make up for its deficiency with medications or supplements, after consulting with your doctor. Vitamin D, like calcium, which is also necessary, is abundant in dairy products, butter, and cheese.

Irritability before menstruation may increase due to abdominal pain. And it, in turn, sometimes increases from the use of certain products. Saturated fats increase systemic inflammation and pain.

Therefore, it is important to give preference to low-fat varieties of meat and fish, to refuse fast food, fat and confectionery with fatty cream. Fried food can increase the amount of prostaglandins, so it also increases the pain. It is better to eat dishes that are boiled, baked in the oven or steamed.

Excess salt in the diet increases swelling and negatively affects well-being. And fluctuations in blood glucose levels can be expressed against the background of hormonal changes. Doctors recommend reducing salt intake to 6 grams per day, as well as minimizing easily digestible carbohydrates (including sugar), which will help fight irritability.

Simple carbohydrates deplete energy and make a woman more irritable, while complex carbohydrates (such as cereals and vegetables) can give satiety for a long time and maintain a stable blood sugar level.

Chocolate, coffee, canned food, as well as foods that have a fixing effect on the intestines – crackers, rice, pomegranate juice, etc. can worsen your well-being. Also, do not get carried away with alcohol, because it will only increase discomfort, since it acts as a depressant.

When should I see a specialist?

As mentioned above, premenstrual syndrome refers to menstrual disorders. Any symptoms that negatively affect the quality of life of a woman, affect her performance, social activity and relationships with loved ones should be corrected.