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Why women get emotional during PMS: factors & strategies for coping
DR NUR-A-SAFRINA RAHMAN
Premenstrual syndrome (PMS) is a common condition that affects many women of reproductive age. While physical symptoms such as bloating and cramping are well-known, emotional symptoms during PMS are often overlooked. Emotional symptoms can include irritability, mood swings, anxiety, and depression, and they can have a significant impact on a woman’s quality of life.
Why do women get emotional during PMS? Following are some points you can note that might help you understand the reasons.
• Hormonal changes are thought to play a significant role in the development of emotional symptoms during PMS. During the luteal phase of the menstrual cycle, which is the second half of the cycle after ovulation, levels of oestrogen and progesterone fluctuate. These hormonal changes can affect neurotransmitters, such as serotonin, which are involved in regulating mood.
Studies have shown that women with PMS may have lower levels of serotonin during the luteal phase of the menstrual cycle, which may contribute to the development of mood disorders such as depression and anxiety.
• In addition to hormonal changes, there are several other factors that may contribute to emotional symptoms during PMS. For example, stress can exacerbate PMS symptoms and lead to emotional distress. Lack of sleep and poor nutrition can also contribute to mood changes during PMS.
Certain lifestyle factors, such as smoking and alcohol consumption, may also contribute to emotional symptoms during PMS.
• Psychological factors may also play a role in the development of emotional symptoms during PMS. Some women may feel overwhelmed or anxious about their menstrual cycle and the impact it has on their daily lives, which can contribute to emotional symptoms.
Overall, the emotional symptoms of PMS are likely caused by a complex interplay of hormonal, psychological, and environmental factors. While the exact causes may vary between individuals, there are several strategies that can help to alleviate emotional symptoms during PMS.
• Regular exercise: Regular physical activity has been shown to improve mood and reduce stress, which may help alleviate emotional symptoms during PMS. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
• Stress management: High levels of stress can exacerbate PMS symptoms and lead to emotional distress. Stress management techniques, such as deep breathing, meditation, and yoga, may help to reduce stress and promote relaxation.
• Healthy diet: Eating a healthy, balanced diet can help to support overall health and reduce the severity of PMS symptoms. Focus on whole foods, such as fruits, vegetables, lean proteins, and whole grains, and limit processed and high-fat foods.
• Sleep hygiene: Getting enough restful sleep is important for overall health and may help reduce emotional symptoms during PMS. Aim for 7-8 hours of sleep per night and practice good sleep hygiene, such as establishing a regular sleep schedule and limiting exposure to screens before bedtime.
• Supplements: Certain supplements, such as calcium, magnesium, and vitamin B6, may help reduce PMS symptoms, including emotional symptoms. Consult with a healthcare provider before starting any supplements.
• Therapy: Talking to a mental health professional, such as a therapist, may be helpful for managing emotional symptoms during PMS. Cognitive-behavioural therapy (CBT) has been shown to be effective in treating PMS-related mood disorders.
• Medications: In some cases, medications may be necessary to manage severe emotional symptoms during PMS. Antidepressants and anti-anxiety medications may be prescribed by a healthcare provider to help alleviate emotional symptoms.
It is important to remember that PMS symptoms can vary greatly between individuals, and what works for one person may not work for another. If emotional symptoms are severe or disruptive, it is recommended to consult with a healthcare provider for further evaluation and treatment.
The writer is a public health specialist.
E-mail: safrinarahman16@gmail.com