Have you ever found yourself in the midst of a mood swing? There’s no denying that they happen for women more than men. Well, now there is scientific proof to back up this phenomenon.
A recent study conducted by the University of Pennsylvania has shown that these sudden mood swings are caused due to fluctuations in hormones, namely estrogen and progesterone. The researchers studied 400 healthy women between the ages 18 and 44 and found that “women who had detectable levels of progesterone showed an average change of about five points on the mood scale per day.”
This is why it’s important to pay attention to your menstrual cycle and what you eat, because both can impact your mood dramatically!
What are mood swings?
Women are often the first to point out that they’re prone to abrupt mood swings. It can be difficult pinpointing an exact cause for this phenomenon, but not anymore!
Mood swings are a scientifically proven part of the female menstrual cycle. The University of Pennsylvania has found that “women who had detectable levels of progesterone showed an average change of about five points on the mood scale per day.”
What? No mood swing? Well, it could be because you’re eating foods that increase your progesterone levels and balance your estrogen levels.
Why do they happen to women more than men?
The study found that fluctuations in estrogen and progesterone cause mood swings.
Estrogen is commonly associated with the female menstrual cycle, but it has been shown to have a number of other functions as well. Estrogen can cause changes in appetite, sleep patterns, weight gain, and even behavioral changes. Progesterone is a hormone related to ovulation and menstruation. It can also affect your mood by causing symptoms like depression, anxiety, and mood swings.
When levels of progesterone fluctuate, you will notice a change in your moods too! These fluctuations are due to the female menstrual cycle—which is why they happen more often to women than men.
How does your menstrual cycle affect your moods?
So, what does this mean for all of us?
Scientists have found that changes in hormone levels during the menstrual cycle can cause fluctuations in a woman’s mood. This means that a period can be a good time to relieve stress, or it could lead to an increase in anxiety. It’s important to know that these mood swings are completely natural and can be attributed to hormones.
This also means that your diet will have a significant impact on your moods! Things like sugar intake, alcohol consumption, and caffeine intake affect our hormone levels. And if they change so dramatically from day-to day during your menstrual cycle, imagine what they will do all year long!
In order to maintain healthy moods throughout the year, make sure you pay attention to what you eat and drink as well as how much you sleep. You may need more Vitamin D during the winter months or more omega 3 fatty acids for example.
How does what you eat affect your moods?
Researchers have found that estrogen and progesterone are responsible for mood swings in women. Different foods affect these hormones in different ways, which can result in the mood shifts you experience.
The University of Pennsylvania study found that women who had detectable levels of progesterone showed an average change of about five points on the mood scale per day. This fluctuation is caused by your menstrual cycle, which determines what type of hormone is at its highest level.
Estrogen and progesterone both influence your moods to a certain extent. However, estrogen has been shown to help reduce stress, whereas “progesterone may contribute to increased levels of stress hormones.”
Hormone Fluctuations
Cause Mood Swings
So why are mood swings so common among women? There are many reasons, but one of the most prominent ones is hormone fluctuations.
According to a recent study conducted by the University of Pennsylvania, “women who had detectable levels of progesterone showed an average change of about five points on the mood scale per day.” This means that hormone levels have a significant impact on your mood.
What’s more, the study found that there were other factors that impacted women’s moods, namely what they ate and their menstrual cycle. These two are both hugely influential—and not necessarily in a positive way.
For instance, if you’re eating foods high in sugar or refined carbs, you’re likely to experience spikes in blood sugar levels and insulin production. These changes can cause feelings of depression or anxiety. On the other hand, eating foods rich in vitamin B12 can help stabilize your mood swings because it helps produce serotonin and dopamine—both hormones that regulate your emotions.
Your menstrual cycle can also affect your moods too. Women often report feeling irritable before their periods due to hormone fluctuations. Estrogen, which is produced by the ovaries every month during ovulation to prepare for pregnancy, fluctuates significantly right before
The Importance of Exercise
The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.
This may sound like an impossible goal, but it’s not. There are plenty of ways to get enough rest, such as taking a short nap, going to bed at the same time every day, and limiting your exposure to blue light at night.
But what about hormones? Hormones are key to your happiness too! So you want to pay attention to how they affect your mental health. When hormones fluctuate, so can your mood—which is why it’s important that you exercise during the right phase in your menstrual cycle or eat healthy foods that can help boost moods.
How to deal with mood swings
The first step to dealing with mood swings is understanding how they work. Mood swings are caused by fluctuations in hormones, mainly estrogen and progesterone. This study found that women with detectable levels of progesterone showed an average change of about five points on the mood scale per day.
This means that your mood can be impacted by how you’re eating, what you’re eating, or even when you’re eating.
To help manage them, try to keep your daily habits consistent as much as possible. That way, you’ll know what triggers your moods and how to avoid them next time around. And remember: If you experience any symptoms for 3 weeks in a row, see your doctor!
How to control your mood swings
If you’ve ever experienced mood swings, then you know that they can be difficult to control. Luckily, there are ways you can manage these mood swings and keep them under control.
First off, it’s important to note that many women experience mood swings before their menstrual cycle (a week or two before they start) or sometimes during it. Knowing when your mood swings will happen is the first step in managing them.
Secondly, pay attention to what you’re eating! Certain foods can cause mood swings, like carbohydrates and sugar. It’s also possible for certain substances to cause mood swings if they’re not taken properly. If you’re on birth control, for example, it’s essential that you take your pill at the same time every day or it can cause a hormonal imbalance that affects your moods!
Lastly, try taking care of yourself more often! It’s important to listen to your body and give it what it needs so you feel your best always. That could mean taking a break from work once in awhile or spending time with friends more often.
Conclusion
If you’ve been experiencing mood swings, whether from PMS or from a hormone imbalance, you’ll be happy to know that there are some things you can do about it.
One of the best things that you can do for your mood is to eat a healthy diet full of protein and omega-3 fats. You should also try getting plenty of exercise, which will help with your mood and your overall health. If you have a cycle that is irregular, it may be a good idea to talk to your provider about hormone balancing medicine.
When it comes to managing your mood swings, it’s important to know what’s causing them and what they do to your body. Once you know this, you’ll be able to take the necessary steps to avoid or control them.
