Sailing the Emotional Waters of Menstruation: Tips and recommendations

Every woman experiences menstruation differently. Some have very uncomfortable symptoms such as hip pain, belly pain, headaches, fatigue, breast tenderness, acne, etc. Epidemiological studies have revealed that around 80% to 90% of women manifest at least one of the signs of premenstrual syndrome, and it is estimated that worldwide 50% of women present the syndrome. Likewise, about 2.5% to 3 % of women experience discomfort and mood changes severe enough to affect their activities. This disorder is known as premenstrual dysphoric disorder (PMDD).

Often, the discomfort extends beyond physical symptoms to become emotional distress. It is not uncommon for us to have to deal with moods that are more similar to depression. Some may present:

  • Irritability
  • Anxiety
  • Difficult to focus
  • low mood
  • Frequent crying
  • Persistent feelings of sadness

These emotional imbalances and other mood changes often appear in the days before the start of the period, but they do not automatically disappear once it begins. They can remain for a few days, and in some cases even after the period ends.

What exactly causes depression symptoms before, during, and possibly even after your period?

A menstrual cycle is a period of approximately four weeks in which three key hormones (estrogen, testosterone and progesterone) rise and fall in a specific pattern.

The causes of premenstrual syndrome are uncertain, but there are several theories that attempt to explain it:

  1. Let's start with the imbalance of serotonin, a substance that is produced in the brain and that is closely linked to our feeling of well-being. It has been observed that it is lower in women who suffer from premenstrual syndrome.
  2. The deficiency or lack of magnesium is one of the reasons that accentuate the symptoms caused by premenstrual syndrome. Among its main effects, it influences muscle contraction and even the activity of some neurotransmitters such as serotonin. Studies show that with supplementation women show a substantial improvement in physical and emotional symptoms.
  3. Women with PMS often have an exaggerated response to normal hormonal changes; Although their estrogen and progesterone levels are similar to those of women without PMS, rapid changes in the levels of these hormones promote pronounced emotional and physical responses.
  4. Imbalances are also associated with increased levels of the hormone prolactin, which causes breast tenderness and prevents the liver from removing excess estrogen from the body as efficiently as usual.
  5. Results from a large longitudinal study by Bertone-Johnson suggested that experiencing abuse (emotional, sexual, or physical) early in life places women at higher risk for PMS in their middle and late reproductive years. . 

It is in this phase, and during the first days of menstruation, when the brain receives less serotonin and endorphins, mood, desire to sleep, appetite and even sensitivity can be affected.

Depending on how pronounced the imbalance these hormones are and the direction in which they are headed, they impact you in various ways. Does it sound familiar to you? The impact can be on our mood, energy, love life, spending habits, sleep quality, food cravings and health.

What can I do to prevent it?

To prevent and manage depression and/or irritability, pain, inflammation and all the annoying symptoms during menstruation, it is important to recognize them and take measures to prevent them from affecting your personal and professional life:

Tip 1 . Establish a Consistent Exercise Routine: Regular physical activity not only helps release endorphins, but it can also improve your overall mood. Include gentle exercises, such as walking, swimming, or yoga, in your daily routine.

Tip 2. Eat Healthily: Your diet can have a significant impact on your mood. It is advisable to eat fresh fruits (banana, pineapple, papaya, avocado, cherries, plums), eggs (especially the yolk), foods with omega-3 (blue fish and sunflower seeds, pumpkin, sesame, flax, chia, hemp) , unroasted nuts (walnuts, almonds, hazelnuts, pine nuts), oats and cocoa or dark chocolate with a high percentage of cocoa. Including foods rich in iron can be very important on the days of menstruation to regain energy and good spirits. Avoid salt and simple carbohydrates (rice, potatoes, pasta) that can aggravate symptoms.

Tip 3. Practice Relaxation Techniques: Meditation, deep breathing and mindfulness are effective techniques to reduce anxiety and stress associated with menstruation. Take a few minutes a day to practice these techniques and find a space of inner calm.

Tip 4. Adequate Rest: Quality sleep is essential to maintain emotional balance. Make sure you get enough sleep and maintain a regular sleep routine.

Tip 5. Take supplements: Some studies have shown that supplements with magnesium, vitamin D, vitamin B-1 (thiamine), and vitamin B-6 can reduce menstrual cramps and mood swings. Our Menstrual Zen is a supplement with 3 wonderful plants, and also has vitamins and minerals such as Magnesium, in a special formulation (Magnesium Glycinate) that manages to reach your brain, helping you improve mood changes during menstruation, reduces inflammation and fluid retention, relieves belly pain and headaches.

Tip 6. Avoid Alcohol and Tobacco: Alcohol and tobacco consumption can worsen the symptoms of depression. Limit or avoid its consumption during your menstrual period.

In summary, depression and emotional fragility during menstruation is a challenge that many women face, but with appropriate strategies and support, it is possible to manage it effectively.

What do menstrual pain, Mittelschmerz (pain during ovulation) and PMS have in common?

That everyone can be treated with CBD oil.

Full-spectrum CBD extract has been shown to influence the entire body on a systemic level. It acts on our endocannabinoid system, the intercellular communication system responsible for balancing metabolic processes and optimizing the functions of our body. 

Its therapeutic effects on both a physiological and psychological level make it the perfect alternative to treat the wide variety of symptoms and discomforts associated with the menstrual cycle due to its anti-inflammatory, analgesic and mood-regulating qualities.

The CBDZen It acts on the central nervous system and acts on areas of the brain that are essential in the processing and storage of emotional reactions. It also contains vitamin D that helps relieve symptoms and improve your immune system.

Look for our CBDZen to deal naturally, with a few sublingual drops, with the emotional ups and downs linked to menstruation and relieve menstrual cramps, breast tension, headaches, irritability and acne breakouts.

Contact a mental health professional if depressive symptoms become particularly significant or at any time in your cycle, you experience serious mental health symptoms, including:

  • anxiety
  • manic episodes
  • panic attacks
  • psychosis

Being attentive to our body and mind requires that we always dedicate space for self-care. Many of us think that hormonal imbalances are not under our control, but we can prepare our body and emotions to relieve and face with more tools the emotional ups and downs that menstruation can be.

Sources consulted

Tired, blue, anxious or foggy during and after menstruation?

Menstrual depression: Why it happens and how to manage it

What is the difference between premenstrual dysphoric disorder (PMDD) and premenstrual syndrome (PMS)?

How to Use CBD for Menstrual Pain and PMS ,%C3%BAtero%20as%20analg%C3%A9sico%20and%20anti-inflammatory.&text=It is%20one%20of%20the%20s%C3%ADsymptoms%20m%C3%A1s%20common%20of%20s%C3%ADndrome% 20premenstrual.

Fatemi M, Allahdadian M, Bahadorani M. Comparison of serum levels of some trace elements and vitamin D between patients with premenstrual syndrome and normal controls: A cross-sectional study. Int J Reprod Biomed. 2019 Sep;17(9):647-652,as%20a%20key%20etiological%20factor .

Megan A Moreno, MD, MSEd, MPH Professor, Interim Chair, Division of General Pediatrics and Adolescent Medicine, Department of Pediatrics, University of Wisconsin School of Medicine and Public Health

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Recomienda este artículo