How To Control Mood Swings During Periods? Try These 14 Helpful Tips

In the days before their period, many women experience body aches, cramps, mood swings, and even constipation and diarrhoea. A small group of women experience premenstrual symptoms that are severe enough to affect their daily lives. Indeed, the time of PMS may seem dire for many, especially when mood swings take charge to sour the day!

Well, readers, PMS describes emotional and physical changes in the days before a woman's period that interfere with her ability to carry out daily activities. Premenstrual syndrome, or PMS, affects 85% of women globally, and 3 to 8% of these women have symptoms bad enough to make it challenging for them to go about their regular lives. Unexplained food cravings, migraines, pain, fatigue, depression and mood changes are common during the menstruation period. 

In this blog, we'll explore what causes mood swings during periods and equip you with helpful tips to manage them effectively. So, grab a cup of tea (or your beverage of choice!), get comfortable, and discover how to control mood swings during periods!

Table Of Contents

1. What Is Mood Swings During Periods?

2. Can Periods Cause Mood Swings?

3. How To Control Mood Swings During Periods?

4. Period Care Guidelines

5. Expert’s Advice 

6. The Final Say

7. FAQs

8. References

What Is Mood Swings During Periods?

Mood swings during periods refer to abrupt and often intense changes in emotional state experienced by some individuals due to hormonal fluctuations associated with the menstrual cycle. Some important aspects of mood swings during periods are: 

Can Periods Cause Mood Swings?  

Although the cause of PMS remains uncertain, as with most menstruation-related conditions, hormonal fluctuations are the leading cause. Mood changes frequently occur with each hormonal change. Symptoms like mood changes occur simultaneously and often appear after ovulation. Along with the menstrual cycle's hormonal swings, hormonal imbalances such as oestrogen excess and progesterone deficiency occur at this time. Mood swing-like symptoms are also related to serotonin and are the main etiological factor. Symptoms usually disappear a few days after your period, when hormone levels begin to rise again. 

Oestrogen includes three main hormones: estrone, estradiol, and estriol, of which estradiol is the strongest—fluctuating oestrogen levels during the luteal phase cause women's moods to change. Clinical trials have shown that serotonin precursors increase significantly between days 7-11 and 17-19 of the menstrual cycle. This indicates that PMS is closely related to mood disorders through oestrogen-serotonin regulation. This is why it is well-documented that hormones affect our brain chemistry, increasing some neurotransmitters and decreasing others. That is why emotional symptoms like PMS mood swings always seem to happen at the same time in your cycle. The sudden drop in hormones that occurs before your period can make you irritable for no apparent reason. 

How To Control Mood Swings During Periods?

Here are 14 tips on how to control mood swings during periods:

1. Take Period Care 360

• ToneOp Care Period 360 Capsules are designed to control menstrual abnormalities and PMS symptoms and promote regular menstruation. With hing oil, coconut oil, and frankincense oil, these capsules are the best combination of ferulic acid, coumarin, frankincense, MCTs, and enzymes.
• This powerful supplement is carefully formulated with powerful ingredients for complete menstrual management and digestive support.

2. Exercise Regularly 

• Regular exercise can improve overall health, but it's beneficial during a tumultuous shark week.
• It can reduce menstrual cramps and improve your mood if you feel sad or depressed around this time of the month.
• Indeed, exercise promotes blood circulation and triggers the release of happy hormones called endorphins. These endorphins interact with brain receptors to lessen pain perception and elevate mood.
• Any physical activity, from stretching to taking a slow, simple walk in the park, can help you manage mood swings during your period.
• Exercise can also aid in obtaining a good night's sleep, which is particularly crucial for mood enhancement because, according to the Sleep Foundation, those with PMS are twice as likely to experience insomnia.

3. Meditation

• It has been clinically demonstrated that meditation helps you de-stress and find serenity.
• When you meditate, you can concentrate and eliminate distracting ideas that can cloud your judgment and cause stress.
• This procedure can help you stay calm and enhance your emotional and physical well-being.  

4. Mindful Eating

• In addition to following a balanced diet of green leafy vegetables, fruits, and home-cooked meals, you can add mood-boosting foods to your diet.
• Fermented foods like idli, dark chocolate, bananas, and oats are great options for instantly controlling menstrual mood swings. 

5. Massage

• A relaxing head or body massage with soothing essential oils like lavender can help you feel relaxed and combat mood swings during your period.
• So, the best time to plan a spa/massage day is during or before the period week.

6. Drink Lots Of Water

• Staying hydrated will prevent bloating.
• Make sure you drink at least 8 to 9 glasses of water. Warm water can also ease period cramps by relaxing muscles and boosting blood flow.

7. Eat Dark Chocolate

• Eating dark chocolate is good for your health.
• Cocoa-rich chocolate not only helps treat menstrual cramps but also has other benefits. It can help you relieve stress and combat mood swings all in one go.
• Dark chocolate contains sugar that can help increase serotonin levels. It's the hormone responsible for stabilising your mood and providing a feeling of happiness.

8. Include Healthy Fats In Your Diet

• Foods such as cheese, fish, whole eggs, avocados, and nuts are good healthy fats that help reduce inflammation, which causes bloating, muscle pain, and tension.
• Reducing inflammation helps soothe the body while improving mood.

9. Get A Good Sleep

• Sleep can boost serotonin, which your body needs to feel good.
• A short nap will also make you feel refreshed, energised, and light.

10. Eating Foods Rich In Magnesium

• Magnesium helps relax muscles and energise tired bodies.
• Intake may help you feel more emotionally stable and happier.
• Foods like bananas, nuts, spinach, beans, and avocados can be good sources of magnesium.

11. Eat A High-fibre Diet

• Although low-calorie cravings may tempt you to head straight to the chocolate counter before your period, a study published in the Journal of Reproductive Medicine suggests it cannot be a winning solution strategy.
• Sugary foods and drinks make PMS worse because they cause irregular blood sugar levels that can affect your mood.

12. Stress Management

• Anxiety and stress can be reduced by practising stress reduction techniques, including yoga, mindfulness, meditation and deep breathing exercises.
• Regularly practising these techniques can improve overall mental health.

13. Keep A Menstrual Diary

People can keep a menstrual diary, which can help them track their cycle, recognise trends and predict possible mood changes. 

14. Hormonal Birth Control 

Hormonal birth control may be an option for people with extreme mood swings. These techniques can stabilise mood throughout the menstrual cycle by controlling hormonal fluctuations. Talk to a medical professional about the pros and cons.  

Period Care Guidelines

Period care guidelines encompass essential practices and routines to maintain menstrual health and hygiene throughout the menstrual cycle. Here are some self-care strategies to help you manage your hormone levels during your menstrual cycle. 

1. Optimise Your Sleep

It is important to get a good night's sleep during menstruation. Some women complain of difficulty sleeping during menstruation, and studies have shown that sleep deprivation increases cortisol levels. Cortisol is a hormone produced by the adrenal glands that can increase blood sugar levels and interfere with ovulation and menstruation. 

2. Use Heating Pads 

For many women, heating pads are synonymous with menstruation, as heat therapy is a traditional and effective way to reduce pain. Warming your body relaxes your muscles, increases blood flow, and reduces pain by concentrating this heat in your abdomen. This heat has a direct effect on your uterus and relieves spasms. When using any heat, adjust the temperature to prevent burns.  

3. Keep Moving

Exercise may be the last thing you want to hear about during your period, but it releases endorphins that can help alleviate your menstrual cycle and PMS symptoms. The good news is that strenuous activity isn't necessary, but it's not prohibited if you want to do it. Moving your body improves your mood and blood circulation and reduces stress, which helps fight cramps, headaches and anxiety.   

4. Eat Well

Carbohydrates and sugary foods are common cravings during your period, but eating too many can cause bloating, fluid retention, difficulty concentrating, and irritability. Women with heavy periods may also suffer from iron deficiency anaemia, which can cause brain fog, fatigue and mood changes. Eating a healthy diet and drinking enough fluids can help reduce these menstrual symptoms.   

5. Period Care With ToneOp

You can easily care for your period using ToneOp care products. ToneOp Period Care 360 is a 100% natural product that is safe during menstruation. The best menstrual management solution for symptoms like irregular periods, menstrual cramps, bloating, acidity, irregular periods and mood swings.

ToneOp Care 360 Period Care Capsules are designed to control PMS symptoms and promote regular menstruation. With hing oil, coconut oil, and frankincense oil, these capsules are the best combination of ferulic acid, coumarin, frankincense, MCTs, and enzymes. Our best hing oil capsules are made from high-quality ingredients and are 100% natural, vegan, and gluten-free. 

This powerful supplement is carefully formulated with powerful ingredients for complete menstrual management and digestive support. It is of the highest quality and scientifically proven. A clinical trial of this capsule found that about 100 women over the age of 24 with PMS symptoms tried this method for at least two menstrual cycles and found it to provide relief and benefit. These capsules are your best ally during PMS with multiple benefits:

• Cramps Relief: The natural properties of hing oil help thin the blood, providing relief in just 45 minutes.
• Mood Alleviation: Frankincense oil is a mood-boosting ninja that puts you in a peaceful mood.
• Prevents Irregular Menstruation:  Hormone balancing capsules relieve fundamental imbalances.
• Prevents Bloating: Hing and coconut oil combine to make your tummy happy.

Expert’s Advice 

Mood swings during menstruation are manageable if they are not caused by underlying health conditions such as PMDD and PMS. Self-care may be a fad, but managing physical and mental stress has many positive benefits, especially during “that time of the month.” It is important to consult your doctor when making major changes to your diet and exercise routine.

 Health Expert 
Lavina Chauhan

The Final Say

Mood swings during menstruation are a common but challenging aspect of the menstrual cycle. By adopting a healthy lifestyle, managing stress, and seeking professional help when needed, individuals can reduce the impact of mood swings during menstruation. Everyone's experience differs, so finding the most effective strategy may take trial and error.