Most women report feeling more anxiety, irritability and mood swings at certain times of the menstrual cycle. This is due to a hormonal imbalance, when estrogen is dominant when you feel anxious, however when is the dominant hormone progesterone is a greater tendency toward depression.
It is very important to know that estrogen is closely related to serotonin, a neurotransmitter related to mental disorders such as depression. If we add other individual and social rights of women, we have the reason there is higher rate of depression in women.
In each reproductive cycle, in which there is a decrease in estrogen production, increases the risk of depressive disorders. These mood swings also occur at other times of hormonal revolution: after childbirth and menopause.
When this happens we must include certain habits in our daily routine in order to feel better:
- The physical ejercicion practiced regularly, especially in the days leading up to the rule, provides a sense of wellbeing.
- Yoga, meditation, breathing exercises or other relaxation method practiced often avoid accumulating tension and feeling irritable.
- Dedicate yourself to leisure activities. Read a good book, listening to soothing music or take a leisurely walk, can also be very useful in controlling mood swings.
- Plants with antidepressant properties and improve psychological symptoms (guarana, for example) can also help.
- Good sleep promotes segregation of adequate amounts of cortisol, a hormone related to stress management. Note that more than 8 hours sleep a day may produce the opposite effect.
A healthy diet positively influences the control periods of anxiety or depression during menstruation. Adding or removing certain foods in your daily diet will help you feel better:
- Eat more whole grains. Are an important source of vitamin B12, which is vital for the nervous system. They are also rich in vitamin B6, which helps reduce irritability or depressive states, while favoring the hormonal balance.
- Avoid alcohol, coffee and fat. All these foods are related to the extra production of estrogen, leading to result in increased anxiety.
- Too much sugar makes your ability to control mood, so to avoid the days prior to the rule.
- Fats and sugars in chocolate increase premenstrual discomfort.
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