Come controllare gli sbalzi d'umore

Mood swings. It’s normal for us women. It happens because of the hormone imbalance that affects our mood regulation. Guys, we didn’t ask for this, but yeah, it’s a woman’s nature. Thank God that we survive this.

Most of the women experience mood changes in the days before menstruation. I know nobody wants period pain or menstrual cramps, but the pain that we bare can be emotionally debilitating. Unfortunately, there’s no medicine that can completely cure period pain.

Tuttavia, possiamo renderla meno dolorosa assumendo antidolorifici, mettendo un cuscinetto riscaldante intorno al bacino o mangiando cibi sani.

Come gli sbalzi d'umore influenzano la vostra vita

Gli sbalzi d'umore hanno anche un enorme impatto sul benessere sociale ed emotivo. Possono disturbare la concentrazione e i modelli di sonno, che a loro volta possono influire sulla vita lavorativa e sulle relazioni.

Just keep in mind, ladies, no matter in how much of a bad mood you are, don’t ever throw your tantrum at your man. At least try to control it. You might not be aware, but your action might disrespect your partner, especially your words and your tone.

If you are having a hard time controlling it, try to distance yourself from him for a while, till you can grasp in your mind that this is all your hormones being such an ass. Take a break for a moment and don’t make it worse.

In this article, I will share with you some tips on how to control your mood swings. It’s working for me and I hope it works for you too, since I’m the type who likes to be moody for the whole week of my period. Bitchy, isn’t it? Ha-ha, “awkward.”

Cose che possono aiutarvi a controllare gli sbalzi d'umore

Premenstrual syndrome does have a bad effect on our emotional state, or worse, our relationship. We as women don’t want this to happen, right? However, we can control it by taking supplements or consuming correct portions of healthy food.

1. La vitamina D

Vitamin D is good nutrition and can reduce prostaglandins during your period. This hormone triggers menstrual cramps. Based on true cases, for women who are low in vitamin D and consume 7.5 mg of the vitamin, it does reduce their menstrual cramps. I don’t recommend taking this massive dose, since the normal dosage you should take is only 0.010 to 0.020 mg. Please refer to medical professional first before you consume anything.

Uno dei modi più facili per ottenere la vitamina D, tuttavia, è piuttosto semplice: la luce del sole. E se preferite gli alimenti naturali agli integratori, ecco un elenco di cibi ricchi di vitamina D:

• alcuni prodotti caseari, latte di soia e cereali;
• pesci grassi (tonno, sgombro, salmone);
• fegato di manzo;
• tuorli d'uovo.

2. Il magnesio

È stato dimostrato che il magnesio ha un effetto stabilizzante sull'umore. Questo minerale essenziale si è dimostrato efficace nell'alleviare i sintomi dell'ansia e della depressione lieve o moderata.

Uno studio ha dimostrato che 248-450 mg di magnesio al giorno migliorano l'umore nei pazienti affetti da depressione. Se preferite la via non farmacologica, ecco alcuni alimenti che possono aumentare i livelli di magnesio:

• grano intero;
• spinaci;
• mandorle;
• cioccolato fondente;
• avocado;
• edamame.

3. Vitamina B6 (piridossina)

Alcune ricerche hanno suggerito che l'assunzione di 50-80 mg di integratori di B6 al giorno può aiutare a contrastare i sintomi della sindrome premestruale, come malumore, irritabilità, ansia e depressione. La vitamina B6 aiuta a contrastare la sindrome premestruale producendo serotonina, che risolleva l'umore.

If you don’t like to take any supplements, there still other natural sources that you can consume. For example:

• latte;
• pollame (pollo, tacchino);
• verdure;
• pane;
• soia, arachidi;
• patate.

4. Camminare

Walking can help improve your mood. Studies have proven that even a 10-minute walk can immediately boost brain chemistry to increase happiness. While you’re walking, it produces a hormone called endorphins.

This hormone will make you feel calm, happy, and more relaxed. If you feel like you want to smash someone face, why not go take a short walk at the park to relax your mind and body. It’s simple, but can be very helpful.

Things you need to avoid while you’re in a mood swing

1. Acqua fredda o cibo freddo

Per me, mangiare cibi freddi e bere acqua fredda può peggiorare i crampi mestruali. Il consumo di entrambi può tendere i muscoli delle ovaie e delle pareti vaginali. L'effetto impedisce ai muscoli di allungarsi ulteriormente, e questo è il motivo per cui si verificano i fastidi.

Ladies, for easy blood flow, I suggest to drink warm water and avoid very cold and sugary items to keep away the inflammation. If you’re addicted to it, at least try to reduce it, okay?

2. La caffeina

I love coffee; an Americano in the morning is needed every day in my life. At first, I thought that coffee won’t affect anything about my menstrual cramps since it’s not a big deal. However, I was wrong. Caffeine can actually worsen cramps.

Ho fatto delle ricerche e ho scoperto che la caffeina può restringere i vasi sanguigni, provocando un irrigidimento dell'utero. Dopo di che, mi sono trattenuta dal berla, almeno per una settimana.

3. Esercizio fisico estremo

Regular exercise is good for your mind and health. However, over-exercising can lead to hormone imbalance, especially our testosterone and cortisol levels. Exercising is good, but if you overdo it and don’t give your body a sufficient amount of time to rest, eventually it will create more stress for your body and worsen your mood. Try to avoid extreme exercise during your period time.

4. Mancanza di sonno

As for me, staying up late is a bad idea. Lack of sleep can stress me out and make me moody for the entire day, because I didn’t get enough energy to do things for the entire day. I’m not sure about you guys, but have you ever felt a ringing inside your head and your head feeling heavy?

If you’ve ever experienced this, that means your body is under stress and your head needs some rest. If you can’t sleep because of the period pain, try the tips that I mentioned above. If it’s still the same, then you need to consider going for a medical check-up.

5. Fumo

For smokers, they release stress and anger through smoking. It’s true that studies have suggested nicotine may improve memory and concentration, decrease anger and stress, relax muscles, and reduce appetite. However, nicotine is bad for you, too. The side effects of nicotine can affect the heart, hormones, and gastrointestinal system.

La linea di fondo

To control something that’s appeared unintentionally is hard. Especially when it comes to menstrual pain,PMS, and mood swings.

It’s hard and tiring to face the same discomfort every month. However, with a correct solution and procedure, we women can survive this! I hope these tips will help you.

di Joyce Hue