Many women experience emotional highs and lows during their periods, often referred to as mood swings. Although the experience of each may differ, the common symptoms of mood swings include irritability, sadness, fatigue, and anger.

Many people wonder about the reasons for mood swings in women, especially during menstruation. However, not everyone is aware that there are multiple biological factors behind these physical and emotional changes.

In this blog, we will learn about why women experience mood swings during periods, the role of hormones and neurotransmitters, practices that can be incorporated to control them, and tips for feeling better.

A] What Are Menstrual Mood Swings?

The relationship between hormones and moods is crucial in understanding the source of mood swings. Hormonal fluctuations that occur before menstruation are believed to be a significant factor contributing to mood swings, which are categorised as part of premenstrual syndrome (PMS) symptoms.

Premenstrual symptoms are a set of physical and emotional signs, such as headaches, bloating, feeling upset, and tiredness, that typically occur up to five days before menstruation.

Some women experience mood swings during their periods as well. The ongoing hormonal changes, physical discomfort, and stress may be causing emotional ups and downs.

B] Why do Mood Swings Happen During Periods?

1. Role of Hormonal fluctuations (Estrogen & Progesterone)

Hormones profoundly impact various phases of a woman’s life, such as puberty, menstruation, and menopause. They influence all; reproductive health, physical health, mental health, and emotional health.

Hormones such as estrogen and progesterone are the two key female reproductive hormones responsible for the regulation of the menstrual cycle. Their levels fluctuate throughout the menstrual cycle.

2. Impact on Neurotransmitters

Serotonin and dopamine are neurotransmitters and are often considered “happy hormones”. Serotonin regulates mood, sleep, and appetite. Oestrogen boosts serotonin levels, so when oestrogen drops before a period, serotonin levels also decrease, leading to trouble sleeping, sadness, and food cravings.

Dopamine is associated with motivation, focus, and pleasure. Hormonal shifts before menstruation lower dopamine activity, which leads to feelings of overwhelm and distraction.

3. How Stress, Diet, And Lifestyle Contribute

Increased stress levels result in elevated cortisol (the stress hormone), which disrupts the balance of oestrogen and progesterone. This hormonal imbalance impacts serotonin and dopamine levels, intensifying PMS symptoms such as anxiety and fatigue.

Additionally, lack of key nutrients, poor hydration, and excessive consumption of processed foods also affect neurotransmitter function, which further disturbs emotional balance. Sleep and daily routine activities also influence emotional sensitivity during the menstrual cycle.

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C] How to Control Mood Swings During Periods?

If you are struggling with the question of how to control mood swings during periods, the following practical tips can be beneficial:

1. Dietary Adjustments

A balanced diet rich in healthy carbohydrates, such as whole grains, fruits, and vegetables, helps to stabilise blood sugar levels and prevent irritability.

Including good sources of omega-3 fatty acids, like chia seeds, flax seeds, and fatty fish such as salmon, while avoiding excess sugar and refined carbohydrates, can lessen the emotional impact and reduce PMS-related discomfort. Choosing the right foods during your periods can significantly impact how you feel.

2. Regular Exercise

Regular exercise is crucial for overall well-being and also helps with mood swings. It supports weight management, improves blood circulation, and reduces stress.

3. Stress Management Techniques

Multiple studies support that incorporating yoga and deep breathing into your routine can significantly improve mental and hormonal health. Such exercises can reduce sensitivity to pain, manage menstrual cramps, and lower back pain.

Practising meditation enhances self-awareness, calms racing thoughts, and supports healthier lifestyle choices.

4. Hydration & Sleep Quality

The brain is sensitive to hydration levels. When one stays hydrated, the balance of essential electrolytes, namely sodium and potassium, is maintained. This supports fluid balance, nerve and muscle function, and overall health. While dehydration can lead to bloating, fatigue, and amplified mood swings.

Sleep is vital for emotional resilience. Adequate sleep helps the brain manage stress and emotional triggers and supports staying focused.

5. Limiting Caffeine, Sugar & Alcohol

Limiting caffeine, sugar, and alcohol is key to stabilising energy. Caffeine, which increases anxiety and disrupts sleep, can be replaced by healthier alternatives like herbal tea or ginger tea—both have a calming effect and are caffeine-free. One can gradually reduce their intake to avoid headaches and irritability.

Reducing sugar is comparatively easy; sweet cravings can be satisfied naturally by choosing fruits, nuts, or natural sweeteners like honey. To cut down on alcohol, one can start by limiting it to special occasions, tracking intake, and even trying refreshing substitutes like mocktails.

If you want a tailored plan suitable for your lifestyle, a consultation with a  gynaecologist in Andheri can help create an effective strategy based on your hormonal health.

D] How to Feel Better During Periods?

The answer to the question of how to feel better during periods isn’t very complex; simply follow the tips below:

1. Self-Care Practices

Hot baths, aromatherapy, and relaxation techniques are some excellent ways to ease the period discomfort. Among these self-care techniques, warm baths, in particular, provide relaxation for muscles and help reduce cramps. The soothing scents used in aromatherapy help relieve stress and promote calmness. It is crucial to engage in such activities during hormonal fluctuations to support your overall well-being.

2. Comfortable Clothing & Warm Compress

During periods when your mental state experiences ups and downs, it is important to ensure physical comfort. Wearing loose, comfortable clothes can reduce discomfort and other sensitivities. Uncomfortable or tight clothes may put pressure on tender areas, leading to discomfort and unease. Applying warm compresses or heating pads facilitates blood flow and can relieve the cramps naturally.

3. Engaging in Enjoyable Activities

As irritability and anxiety are some of the premenstrual and menstrual symptoms, it is important to keep your mental state uplifted during such phases. Keeping yourself engaged in activities such as painting, listening to music, reading, or even watching a movie. Spending time doing things you enjoy helps not just to feel good but also to support your emotional well-being.

4. Connecting with the Support System

The emotional ups and downs can often be overwhelming during periods. Talking to close friends or family members can help provide comfort and emotional release. Journaling is another great way to express your feelings, which also helps in understanding your emotional patterns. It is important to stay connected with your close ones, as it reduces the feeling of isolation and keeps your mental state balanced.

Conclusion

Periods are a natural indicator that the female reproductive system is functioning well. Although their occurrence can sometimes affect physical, emotional, and mental well-being, issues such as mood swings can often be managed with dietary and lifestyle changes. However, for some women, the experience can be more severe and painful, including heavy bleeding (menorrhagia), migraines, or underlying medical conditions like PCOS (polycystic ovary syndrome), endometriosis, or fibroids.

If you are experiencing any period-related issues or noticing certain signs and symptoms, it is important to seek medical help. Consider scheduling an appointment with Dr. Shreya Prabhoo, a gynaecologist specialising in period-related problems. Timely consultations for such concerns can provide clarity on the underlying causes and help prevent future complications.