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 can make some people feel moodier than usual, while others experience bloating, aches, fatigue or discomfort. Other emotional symptoms of PMS can include sadness, irritability, anxiety and anger.

 

How to Manage PMS from a Nutrition Perspective

1. Calcium and Vitamin D

Both calcium and vitamin D are equally important to ease PMS symptoms such as 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: Whole grains, nuts (especially almonds), seeds, dark leafy greens, and dark chocolate are rich in magnesium. A woman's health drink rich in magnesium could also support your body during PMS.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are powerful anti-inflammatory nutrients that 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.

4. Iron

Iron is essential during your period because your body loses blood each cycle, which can contribute to fatigue and low energy. Increasing iron intake helps support red blood cell production and keeps you energised.

- Foods to eat: Lean red meat, chicken, spinach, kale, lentils, beans and tofu are excellent sources of iron. Pair plant-based iron with vitamin C-rich foods, like lemon or bell peppers, to improve iron absorption.

- Herbal support: In addition to iron-rich foods, herbal drinks are traditionally used to support blood health. PopoMama 5 in 1 Red Date Herbal Beverage is a great option during your period as it helps to nourish blood, restore vital vitality, and reduce fatigue, helping you feel more energised and balanced while complementing iron from your diet.

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.