Tips to Relieve Menstrual Symptoms Naturally: Part 2 - Mood Swings
A couple of months ago we published the first part of this article, where we gave tips to relieve menstrual pain naturally and without drugs. Today we will dedicate it to treating another symptom of the menstrual cycle: mood swings. These are especially more visible and intense during the premenstrual cycle but don't panic, they can be stabilized with some tips.
For those who do not know very well what is that of the premenstrual phase, we will give you a small introduction. Women go through four phases every 28-41 days, the menstrual phase (when you have your period), the preovulatory phase, the ovulatory phase and the premenstrual phase. The latter is the phase in which, due to hormonal issues, most women often have emotional ups and downs and are more irritable and in a bad mood. You cannot tell exactly how long this phase lasts or when it arrives since each woman is different, but in general, it usually begins two weeks after the first bleeding and can last until days before the next menstruation.
Therefore, it is one of the longest phases of the menstrual cycle and when many women go through mood swings that destabilize their day to day. That's why we though in making this article, with tricks and advice that our female health experts have given us. By sharing this knowledge we hope that more and more women can also start combatting the mood swings naturally and without drugs.
Reserve some time for you every day
It seems very obvious, but it is one of the most effective things you can do to balance your emotional state. It should be borne in mind that during the premenstrual phase it is better not to attend many social appointments or events, as Mia Sabat told us in this other article. During pre-menstruation, we are more introspective and we must dedicate time to ourselves.
It is true that we all have our routines and that there are duties, such as work, that cannot be altered, but it is about dedicating extra time, even if little, to us. One of the activities that go best for mood swings is to meditate a little every day, especially in the morning before starting the day. With about 20 minutes of meditation, you will notice how your mind relaxes and your negative thoughts diminish. You will relieve stress and start the day differently.
It doesn’t matter whether it is dancing, walking or going to the gym. Do what you want to help you release the stress of every day and help you think. When the body is in motion you are able to think clearly and sort the mind a bit. But be careful, don't crush yourself! Your body will be sensitive during the premenstrual phase, so do something you like and keep you moving but without going over. You can, for example, walk on the way home or turn on the music in your house and dance as if you were Beyoncé. Any type of exercise you like is worth it.
And what better activity to relax and spend time than a hot bath. The routine and the busy lifestyle means that we cannot bathe or shower for hours as we would like, but if there is a moment where it is mandatory to do it, is during the premenstrual phase. Take extra time at the end of the day to bathe and relax. Aromatherapy is one of the best natural remedies for the mind to change the chip and relax. In our Ritual boxes, we have incorporated various types of products for that purpose. Use both bath bombs, essential oils, candles or perfume after bathing/showering to lighten negative thoughts and tiredness.
Related to taking a hot bath, there is also the fact of dedicating time to oneself to nurturing and personal care. Feeling soft and beautiful on the outside helps to change the mood and feel the same inside. Take the opportunity to put on that facial mask that you never have time to wear, moisturizer, tonics, whatever you want, but at least dedicate 20 minutes to your skin. You will see how different you feel later when you put on your pyjamas and you are totally in another mood. If you don't know what products to use, look at our Beauty Ritual.
Apart from reserving your own extra time during premenstrual days, it is equally important to take care of what we eat. Do you know that there are foods that can help you be more depressed or nervous? Yes, but there are also those that help you balance and feel better.
If you are going to do any job that requires you to get the most out of your cognitive abilities, such as studying or taking a job test or interview, you should eat protein-rich foods. In addition, thanks to them we can increase the sense of alertness and interest.
This is one of the most important vitamins to fight bad mood. It also helps the body to assimilate iron correctly. The main foods that contain vitamin C in large quantities are citrus, pineapple, kiwi and fresh vegetables, especially those with green leaves, peppers and parsley, among others.
Magnesium and Zinc
They are two very important and effective minerals to combat stress and boredom, helping to significantly improve mood. It also increases the learning capacity, allowing a great concentration.
Magnesium can be found in vegetables, nuts such as almonds and seeds, among others. Zinc is present especially in fish, seafood such as crab and lobster or meat.
It is an essential mineral for the organism since it has the function of carrying oxygen to all tissues. In addition, it is essential for a good mood. Usually, the lack of this mineral can cause great fatigue and decay. Iron can be found in large quantities in the liver, spinach, nuts, oats and clams.
They help improve both physical and emotional stress. The richest foods in antioxidants are eggs, whole grains, spinach, onions, tuna and tomatoes, among others.
Basically, as a summary, if you want to naturally regulate mood swings you should monitor your diet, and try to eat the kind foods that we have named above and dedicate time to exercise, meditate, take a bath or nurturing yourself. If you follow these guidelines you will see how your mood is completely different during the premenstrual phase.
If you want to learn how to lead another lifestyle, but you are lost and do not know where to start or do not want to do it alone, we recommend you take a look at the challenge we have just launched for our community of women: Learn to Take Care of Your Women's Health in 30 Days. Important! All the content of the challenge will only be available in Spanish. It starts on January 13th and provides you with everything you need to make a change in your habits and with the help of our experts.