Premenstrual Mood Swing? How To Overcome?

Premenstrual Syndrome (PMS) is a collection of physical and emotional symptoms that start a week or so before period. It makes some people feel moodier than usual and others bloated and achy. Other emotional symptoms of PMS can include sadness, irritability, anxiety and anger. 

How to manage from nutrition perspective?

1. Calcium and Vitamin D

Both calcium and vitamin D are equally important to ease PMS like mood swing and cramp. 

• Foods to eat: Dairy products like milk, yogurt, and cheese, as well as fortified cereals, are excellent sources of both calcium and vitamin D. Non-dairy sources of calcium include leafy greens like kale and spinach, while vitamin D can be obtained from sun exposure, mushroom, or fatty fish.

2. Magnesium 

Magnesium has muscle and nerve-relaxing properties. It helps ease PMS symptoms by promoting uterine muscle relaxation and stabilize the mood.

• Foods to eat: Magnesium is found in whole grains, nuts (especially almonds), seeds, dark leafy greens, and dark chocolate. 

3. Omega-3 Fatty Acids

Omega-3 fatty acids have powerful anti-inflammatory properties, which can help to counteract the pro-inflammatory prostaglandins, the key factor in menstrual pain. They also support brain function and neurotransmitter activity, which can help regulate mood.

• Foods to eat: Fatty fish like salmon, mackerel, sardines and even local fish ikan kembong are the best sources of EPA and DHA, the most beneficial types of omega-3s. Other sources include flaxseeds, chia seeds, and walnuts.

What to Avoid

Just as certain foods can help, other improper food can worsen PMS symptoms. 

• High refined carbohydrates/ simple sugars: Processed snacks, desserts, sugary drinks, can cause blood sugar spikes and crashes, which can worsen mood swings and fatigue.

• High sodium diet: Processed meat, canned food, instant food, canned soup, fast food are all high in salt and can contribute to bloating and fluid retention.

• Alcohol: Alcohol can disrupt sleep and affect hormonal balance, potentially making PMS symptoms worse.