Como controlar as mudanças de humor

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.

No entanto, podemos torná-la menos dolorosa tomando analgésicos, colocando uma almofada térmica à volta da pélvis ou comendo alimentos saudáveis.

Como as mudanças de humor afectam a sua vida

As alterações de humor têm também um enorme impacto no seu bem-estar social e emocional. Podem perturbar a concentração e os padrões de sono, o que, por sua vez, pode afetar a vida profissional e as relações.

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.”

Coisas que podem ajudar a controlar as mudanças de humor

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. 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.

No entanto, uma das formas mais fáceis de obter vitamina D é bastante simples: a luz solar. E se preferir alimentos naturais em vez de suplementos, aqui está uma lista de alimentos que são ricos em vitamina D:

• alguns produtos lácteos, leite de soja e cereais;
• peixes gordos (atum, cavala, salmão);
• fígado de vaca;
• gemas de ovos.

2. Magnésio

Foi demonstrado que o magnésio tem um efeito estabilizador no humor. Este mineral essencial demonstrou ser eficaz no alívio dos sintomas de ansiedade ligeira a moderada e de depressão ligeira a moderada.

Um estudo demonstrou que 248-450 mg de magnésio por dia melhoram o humor em pacientes com depressão. Se preferir a via não medicamentosa, eis alguns alimentos que podem aumentar os seus níveis de magnésio:

• trigo integral;
• espinafre;
• amêndoas;
• chocolate preto;
• abacate;
• edamame.

3. Vitamina B6 (Piridoxina)

Estudos sugerem que a toma diária de 50-80 mg de suplementos de vitamina B6 pode ajudar nos sintomas da TPM, como mau humor, irritabilidade, ansiedade e depressão. A vitamina B6 ajuda na TPM produzindo serotonina, que melhora o seu humor.

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

• leite;
• aves de capoeira (frango, peru);
• vegetais;
• pão;
• sementes de soja, amendoins;
• batatas.

4. Andar a pé

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. Água fria ou alimentos frios

Para mim, comer alimentos frios e beber água fria pode agravar as minhas cólicas menstruais. O consumo de ambos pode provocar tensão nos músculos dos ovários e das paredes vaginais. O efeito impede que os músculos se estiquem mais, razão pela qual provoca desconforto.

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. Cafeína

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.

Fiz alguma pesquisa e descobri que a cafeína pode contrair os vasos sanguíneos, o que faz com que o útero fique mais apertado. Depois disso, abstenho-me de a beber, pelo menos durante uma semana.

3. Exercício extremo

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. Falta de sono

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. Fumar

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.

O resultado final

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.

por Joyce Hue