Feeling Moody On Your Periods? These Tips Could Help You Feel Better

It can frequently feel like a complicated dance to navigate the complicated interactions between hormones and menstrual cycles. For many, maintaining general well-being depends on comprehending this process and developing appropriate management skills. Here are some useful management techniques for your period, along with an examination of how hormones impact it.

The Hormone Symphony

A careful balance of hormones, mainly progesterone and oestrogen, controls your menstrual cycle. Throughout the cycle, these hormones change, impacting anything from mood to physical symptoms

Follicular Phase (Days 1–14): The onset of your menstruation marks the start of this phase. Oestrogen levels rise during this period, causing the uterine lining to thicken in anticipation of a possible pregnancy. You may have greater focus and energy.

Ovulation (Around Day 14): An increase in luteinizing hormone (LH) in the middle of the cycle causes ovulation, which is the release of an egg from the ovary. Peak oestrogen levels can cause increased libido and occasionally mood swings.

Luteal Phase (Days 15–28): Progesterone levels rise following ovulation to help the uterus become ready for a fertilised egg. Progesterone levels fall in the absence of pregnancy, which causes the uterine lining to shed and your menstruation to start. Bloating, agitation, and exhaustion are typical symptoms.

Managing Hormonal Fluctuations

Track Your Cycle

Being aware of your cycle will enable you to prepare for symptoms in advance. To keep track of your cycle, mood swings, and physical symptoms, use a monthly calendar or app. Effectively controlling symptoms and identifying patterns can be aided by this knowledge.

Keep a Balanced Diet

Eating a diet high in nutrients can assist in the regulation of hormone swings. Add an abundance of fruits, veggies, whole grains, and lean proteins to your diet. Foods high in omega-3 fatty acids, such as flaxseeds and salmon, and magnesium, such as almonds and leafy greens, can help lessen cramping and inflammation.

Maintain Hydration

Maintaining adequate hydration is essential for general health and can lessen the bloating and exhaustion that come with menstruation. Try to limit your intake of alcohol and caffeine, which can worsen dehydration and bloating, and try to drink at least eight glasses of water each day.

Exercise Regularly

Frequent exercise helps lessen the intensity of cramps and elevate mood. On most days of the week, try to get in at least 30 minutes of moderate activity. Exercises such as swimming, yoga, and walking can be especially helpful.

Control Stress

Hormonal imbalances and menstrual symptoms might be made worse by stress. Include stress-relieving techniques in your routine, such as deep breathing exercises, mindfulness, or meditation. Making time for hobbies and leisure can also aid in stress management.

Enough Sleep

Hormone balance depends on getting enough restful sleep. Try to get seven to nine hours each night. To enhance the quality of your sleep, set up a regular sleep pattern and make your surroundings relaxing.

Take Supplements Into Account

A few nutrients, such magnesium, calcium, and vitamin B6, may help reduce PMS symptoms. However, before beginning a new supplement regimen, speak with your doctor.

Get Medical Guidance

It's crucial to speak with a healthcare professional if your period symptoms are severe or interfere with your everyday activities. Treatment specialised for conditions such as polycystic ovarian syndrome (PCOS) or endometriosis may be necessary.