Even though it is not a serious problem, mood swings that occur during menstruation can interfere with comfort and daily activities, both for yourself and others. Many women try to overcome these complaints by consuming foods that are considered "comfort". Unfortunately, this step is not appropriate.
On the other hand, foods that generally have a sweet taste as comfort can actually worsen uncomfortable symptoms during menstruation and make your mood even more unstable.
So, what kind of food can improve a woman's mood during menstruation? Come on, find out the following list of foods!
What are Mood Swings?
Mood swings are a phenomenon often experienced by many women, especially during the menstrual period. Hormonal changes that occur in the body can trigger significant emotional fluctuations.
During this phase, women may feel rapid mood shifts, from happiness to sadness or even anger. This is caused by changes in estrogen and progesterone levels which affect neurotransmitters in the brain, which play a role in regulating mood.
Read Also: Foods That Are Not Recommended During Menstruation
Although mood swings during menstruation are common and often considered normal, it is important to pay attention to their frequency and intensity. If these mood changes last a long time and start to interfere with daily activities, then you should consult a health professional. Prolonged mood swings can be an indication of a medical condition such as premenstrual syndrome (PMS) or other mood disorders.
Maintaining mental and physical health during menstruation is very important. Some strategies such as exercise, meditation, or therapy can help manage mood swings better.
For further explanation about wet dreams, watch the video about “Menopause Can Cause Mood Swings, Is It True?” the following.
Signs of Mood Swings During Menstruation
Mood swings are a common phenomenon experienced by many women during menstruation, characterized by rapid and significant changes in mood.
Some of the features that often appear include:
- Emotions that are difficult to control, such as anger, anxiety, or prolonged sadness.
- Impulsive behavior or actions taken without careful consideration.
- Sleep disorders, such as insomnia.
- Fast and disorganized speech.
- Changes in energy levels, ranging from fatigue to hyperactivity.
- Appetite fluctuations that can affect body weight.
- Difficulty in focusing and concentrating.
- Challenges in understanding or conveying information clearly.
- Difficulty in making the right decision.
- Additional physical symptoms, such as headaches or indigestion.
- Decreased interest in previously enjoyed activities.
Even in more serious cases, mood swings can also be accompanied by self-defeating behavior, including the desire to carry out harmful actions.
Causes of Mood Swings During Menstruation
Changes in mood or mood can occur because during menstruation women become more sensitive. This condition, which is also often called mood swing, is actually very common among women when they enter their menstrual period.
In fact, researchers cannot yet know the exact reason why women become more sensitive during menstruation and are easily in a bad mood. However, women can experience mood swings during menstruation if they:
1. Changes in hormone levels
Mood swings during menstruation are caused by hormonal changes. During ovulation, a woman's body will release an egg cell so that the levels of the hormones estrogen and progesterone produced in the body decrease.
This is what causes a sudden change in mood. A decrease in the level of this hormone can cause emotional instability, where women may feel more irritable or anxious.
2. Changes in chemicals in the brain
Changes in chemical levels in the brain or serotonin hormone levels can also cause mood swings. The hormone serotonin plays an important role in regulating mood.
Insufficient amounts of serotonin can cause depression, fatigue, food cravings, and sleep problems during menstruation. This chemical imbalance can worsen the physical and emotional symptoms women experience during menstruation.
Apart from that, external factors such as stress, fatigue and an unbalanced diet can also worsen this condition. For this reason, it is important for women to recognize the causes of mood swings so they can manage their emotions better.
Adopting a healthy lifestyle, such as regular exercise, meditation and a nutritious diet, can help stabilize hormone and chemical levels in the brain, thereby reducing the negative impact of mood swings during menstruation.
Read Also: The Importance of Drinking Water to Smooth the Menstrual Cycle
Mood Boosting Foods During Menstruation
When menstruation arrives, many women experience mood changes that can affect daily activities. To improve your mood at these times, it is important to pay attention to the type of food consumed.
Here are some mood-boosting foods that can help overcome menstrual symptoms:
1. Dark Chocolate
As already mentioned, dark chocolate is one of the best choices for improving your mood. The flavonoid content in dark chocolate not only provides a delicious taste, but also functions as an anti-inflammatory which can relieve the physical discomfort often experienced during menstruation.
In addition, dark chocolate can stimulate the production of endorphins, hormones that function as natural pain relievers and can increase feelings of happiness. So, don't hesitate to indulge in a piece of quality dark chocolate when the mood starts to dip.
2. Banana Fruit
Bananas are also a very good mood-boosting food. Apart from being rich in vitamin B6, bananas contain tryptophan which can be converted into serotonin in the body. Serotonin is a neurotransmitter that plays an important role in regulating mood.
By consuming bananas, you not only get benefits for your mood, but also long-lasting energy thanks to their carbohydrate content. Bananas make the perfect snack, either for breakfast or as a snack between meals.
3. Yoghurt
One food that can improve a woman's mood during menstruation is yoghurt. This fresh snack with a sour taste is not only delicious, but also very nutritious. As a high source of calcium, a cup of low-fat yoghurt can meet around 25 percent or more of your daily calcium needs.
Calcium has benefits in preventing cramps if consumed in sufficient quantities. For this reason, it is recommended that you get 1,000 to 1,200 milligrams of calcium every day. Apart from that, the good bacteria contained in yoghurt can also increase the hormone serotonin in the body. The hormone serotonin has an important role in influencing various aspects of human behavior, such as mood, response to stress, appetite, and even sexual drive.
Read Also: Natural Foods that Facilitate & Speed Up Menstruation
4. Red Meat
Red meat contains a lot of important iron. During menstruation, the body loses large amounts of blood which can affect mood. To replace this blood loss, make sure you eat low-fat red meat which is rich in iron. That way, you can keep your mood stable during menstruation.
5. Nuts
Nuts are a food source rich in vegetable protein, healthy fats and fiber which are very beneficial for the body. Apart from that, nuts also contain tryptophan, a type of amino acid that plays an important role in the production of serotonin, a chemical that can improve mood.
Read Also: Fact Or Myth, Is It True That Women Can't Eat Cucumber During Menstruation?
In a 2019 study, it was found that consuming appropriate amounts of nuts can reduce the risk of depression by up to 23%. Therefore, when you are menstruating, you can choose to consume several types of nuts such as almonds, cashews, walnuts or peanuts to help maintain your emotional balance and mental health.
Apart from functioning as a mood-boosting food, nuts also provide long-lasting energy, making them ideal for maintaining stamina during the menstrual period. Nuts can be processed into healthy snacks, added to salads, or used as the main ingredient in smoothies.
Several types of foods mentioned above can help overcome mood swings during menstruation. It is important to maintain overall health so that emotions remain stable. If you experience significant mood changes that interfere with your daily activities, it is highly recommended to consult a psychologist or psychiatrist.
Reference:
https://www.halodoc.com/artikel/5-cara-meningkatkan-mood-saat-sedang-pms
https://www.siloamhospitals.com/informasi-siloam/artikel/apa-itu-mood-swing
https://hellosehat.com/wanita/menstruasi/bad-mood-saat-haid/
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