What is Premenstrual Syndrome (PMS) ?
Mood swings before your period — also known as premenstrual mood swings — are a common symptom of PMS (premenstrual syndrome). Many women in Malaysia experience sudden emotional changes, such as irritability, anxiety, or sadness, days before their period begins.
These shifts in mood are more than just emotional fluctuations — they’re closely tied to hormonal changes happening in the body. Understanding the root causes can help you manage symptoms more effectively and naturally.
What is The Emotional Symptoms of Premenstrual Syndrome?
Emotional symptoms of PMS can include:
sadness
irritability
anxiety
anger
Your mood is critical to what you do and how you do it. It can affect everything from what you choose to eat for breakfast to how you interact with your partner.
So, why do your emotions run wild as a result of your menstrual cycle?
Why Does Premenstrual Syndrome Happens?
Experts aren’t sure about the exact cause of PMS, but it’s likely linked to hormonal fluctuations that happen during the second half of the menstrual cycle.
Ovulation happens about halfway through your cycle. During this time, your body releases an egg, causing estrogen and progesterone levels to drop. A shift in these hormones can lead to both physical and emotional symptoms.
Changes in estrogen and progesterone levels also influence serotonin levels. This is a neurotransmitter that helps regulate your mood, sleep cycle, and appetite. Low levels of serotonin are linked to feelings of sadness and irritability, in addition to trouble sleeping and unusual food cravings — all common PMS symptoms.
Mood swings are one of the most severe PMS symptoms.
The Science Behind Premenstrual Mood Swings
Hormonal fluctuations during the menstrual cycle play a significant role in how you feel emotionally.
As estrogen and progesterone levels drop after ovulation, they can affect neurotransmitters in the brain, especially serotonin, which is responsible for regulating mood, sleep, and appetite. Low serotonin levels may lead to feelings of sadness, irritability, or anxiety — all common signs of PMS mood swings.
A study published by the National Institutes of Health (NIH) shows that women who experience PMS have significantly lower serotonin activity compared to those who don’t. This hormonal and chemical interplay is why mood-related PMS symptoms feel so intense for some women.
How To Manage Premenstrual Mood Swing Prior To Period?
There are several potential treatment and management options for people dealing with mood swings prior to their period. Some common options include the following:
Keeping a mood diary
People can try keeping a record of their mood swings and when they occur during the menstrual cycle. This can help a person recognize the hormonal causes of their mood swings, and anticipate them happening.
You can track your cycle and symptoms using a period-tracking app on your phone. Look for one that allows you to add your own symptoms.
You can also print out a chart or make your own. Across the top, write the day of the month (1 through 31). List your symptoms down the left side of the page. Put an X in the box next to the symptoms you experience each day. Note whether each symptom is mild, moderate, or severe.
To track mood swings, make a note when you experience any of these symptoms:
- sadness
- sudden, unexplained changes in your mood
- crying spells
- irritability
- poor sleep or too much sleep
- trouble concentrating
lack of interest in your daily activities - tiredness
- low energy
Eating a balanced diet
A balanced diet low in added sugars, sodium, and caffeine could help to reduce mood swings. Try to resist the junk food cravings that can come with PMS. Large amounts of sugar, fat, and salt can all wreak havoc on your mood.
You don’t have to cut them out completely, but try to balance out these foods with fruits, vegetables, and whole grains. This will help keep you full throughout the day and help avoid drops in blood sugar, which can make you irritable.
Exercise
Stress
Unmanaged stress can worsen mood swings. Use deep breathing exercises, meditation, or yoga to calm both your mind and body, especially when you feel PMS symptoms coming on.
Sleep
Taking calcium-rich food or calcium supplement
A clinical trial found that a calcium supplement helped with PMS-related feelings of anxiety, depression and sadness.
Many foods are good sources of calcium, including:
- milk
- yogurt
- cheese
- leafy green vegetables
- fortified orange juice and cereal
You can also take a calcium supplement like AQUACORE.
Natural Ways to Ease PMS Mood Swings
While PMS is a natural part of the menstrual cycle, managing the mood swings that come with it doesn’t always require medication.
Here are some natural remedies that may help:
Eat magnesium-rich foods like leafy greens, nuts, and bananas to support neurotransmitter function.
Omega-3 fatty acids (found in fish and flaxseed) have been linked to improved mood and hormonal balance.
Calcium supplementation may help reduce mood-related PMS symptoms.
👉 Learn more about calcium supplements hereHerbal remedies such as evening primrose oil or chasteberry may offer hormonal support.
Regular exercise and adequate sleep help regulate stress and emotional health.
Common PMS Symptoms vs. Mood-Related PMS Symptoms
| Symptom Type | Examples | Possible Triggers |
|---|---|---|
|
Physical Symptoms |
Bloating, cramps, fatigue |
Estrogen & progesterone changes |
|
Mood-Related Symptoms |
Irritability, anxiety, sadness |
Serotonin drop, hormonal imbalance
|
By supplementing HMRlignan, it helps to balance estrogen and progesterone level and alleviate PMS symptom such as mood swings prior to period.
In A Nutshell
If you’re tired of feeling emotionally drained before every period, it’s time to explore safe and natural solutions. Browse our women’s health supplements today and take the first step towards feeling more in control every month.
