What should women do if they are easily irritable before menstruation? 10 tips to restore a good mood

　　a lot of female Some physical discomfort may occur before menstruation or in the middle of menstruation, such as low back pain ,Down stomach ache and fatigue, etc., as well as physical discomfort and emotional fluctuations. Sometimes too much emotion affects the people around them, affecting their lives and work, so they need to be adjusted in time. So what should women do if they are easily irritable before menstruation? Next, I will introduce you to 10 methods to help women safely get through their menstrual period.

　　What should women do if they are irritable before menstruation?

　　1. Light diet

　　Eat less animal fats, eat more foods rich in vitamins and fiber, reduce or avoid coffee due to alcohol intake.

　　2. Understand that tolerance is important

　　When women encounter premenstrual syndrome, they should get understanding, tolerance and care from their family, friends, especially their husbands, to reduce environmental stimulation and emotional conflicts and help them get through this uncomfortable stage smoothly.

　　3. Find someone to chat with

　　Women generally need someone to talk to, especially during the days of menstruation, when they need an outlet. Therefore, women can chat with close friends or attend some small gatherings instead of being bored alone.

　　4. Do some aerobic exercise appropriately

　　To learn how to relax yourself and reduce psychological stress, it is a good choice to do some appropriate aerobic exercise. Imagine that your bad emotions are expelled from the body with your breathing, throw your worries out of your mind, and relax yourself completely.

　　5. Listen to elegant music

　　Appropriately changing your ordinary and boring life, making a little change, such as listening to elegant light music, can completely relax your mood, stop thinking about messy things, and relieve the irritability during menstruation.

　　6. Get angry when it’s time to get angry

　　When your period is about to come, you will feel angry for no reason. Sometimes you can't help but want to be angry because of the little things, so let's vent it out. If you know that you are holding back your anger because you are about to have your period, it will actually cause the blood in your chest to stagnate, leading to Breast hyperplasia , so proper venting is okay.

　　7. Adjust your mood

　　Chat more with family or friends. Before menstruation comes, maintaining an optimistic and confident attitude can prevent the occurrence of some uncomfortable symptoms. Don't be too nervous and overtired at work and study. Pay attention to the balance between work and rest. In your leisure time, listen to music, read your favorite books, and do something you like to divert your attention.

　　8. Seek help from a doctor

　　Those with severe symptoms should arrive promptly Hospital Seek help from a doctor. You can use some drugs for treatment under the guidance of a doctor. If you have obvious anxiety and irritability, you can take sedatives. If you have obvious symptoms of depression, you can use antidepressants. To relieve psychological and emotional disorders, you can use the adjustment center. nerve Systemic drugs, etc., can also be treated with traditional Chinese medicine.

　　9. Get more rest

　　It is important to get plenty of rest because women tend to feel tired during menstruation and their immunity is low. The reason why many women are emotionally unstable, or because a naughty child may make you angry. In fact, at this time, it is best to be out of sight and out of mind, which means don’t put so much pressure on yourself. You can give yourself more rest, pretend you didn’t see it, or simply find a chance for yourself to ignore it.

　　10. Supplement nutrients in time

　　In fact, due to fluctuations in hormone concentrations in the body, many women will experience depression, irritability, abdominal tightness, breast swelling and pain and other discomforts during or before their menstrual period, which affects their quality of life and interpersonal relationships. Nutritionists suggest that on the premise of a balanced and diverse diet, moderate supplementation of the following nutrients can also prevent or reduce premenstrual syndrome.

　　(1), flaxseed oil

　　Flaxseed oil contains the main fatty acids flaxseed oil and α-sub-flaxseed oil, which can help inhibit prostaglandins and reduce premenstrual discomfort symptoms such as abdominal pain, breast swelling and pain caused by prostaglandins in women.

　　(2), soy isoflavones

　　Soy isoflavones are natural phytochemical compounds whose structure is similar to human estrogen. Appropriate daily supplementation can help relieve the uncomfortable symptoms of premenstrual syndrome. Dairy, eggs, soy milk, soybeans, meat, vegetables and whole grain foods are common foods rich in soy isoflavones.

　　(3) Vitamin B complex

　　Vitamin B complex can maintain the stability of the nervous system； Vitamin B6 can improve serotonin secretion. Studies have found that taking 50 micromg of vitamin B6 and 250 mg of magnesium daily can reduce headaches and mood swings. Common foods rich in vitamin B complex include milk, eggs, meat, vegetables and whole grains.

　　(4), calcium

　　Calcium helps relieve spasms, strengthen the conduction response of the nervous system, and can help regulate heartbeat and muscle contraction. Women should supplement enough calcium to help stabilize their mood and relieve stress. It is recommended to take in 1200 to 1500 mg of calcium every day. Common calcium-rich foods include green leafy vegetables, milk and its products, dried fish, dried shrimps, kiwi fruit, black sesame, etc.

　　(5), Magnesium

　　Magnesium helps relieve spasms, regulates the contraction of nerve cells and muscles, and is a nutrient that can stabilize mood and eliminate anxiety. Nutritionists say that research has proven that a daily intake of 250 micromg of magnesium is enough to reduce the symptoms of premenstrual headaches. Common foods high in magnesium include whole grains, green vegetables, beans, nuts, milk and their products, and seafood.

　　(6), sugar

　　Carbohydrates (carbohydrates) are the key source of energy for body tissues and are also a good helper in eliminating tension and fatigue. They can stimulate insulin secretion, thereby assisting more tryptophan to enter the brain and synthesize serotonin, thereby helping to relax and alleviate premenstrual syndrome. Among foods rich in carbohydrates, monosaccharides have the best absorption effect, but are most likely to cause obesity and cause blood sugar to rise sharply. It is recommended to choose polysaccharide foods instead, such as whole grains and roots.

　　(7), Tryptophan

　　Tryptophan is a natural amino acid and the raw material for the brain to produce serotonin. Serotonin is a neurotransmitter that can slow down nerve activity, make people calm and relax, and effectively help sleep. However, tryptophan is a nutrient that the human body cannot synthesize by itself and must be ingested through food. It is recommended that women with premenstrual symptoms such as insomnia and poor sleep should moderately supplement foods rich in tryptophan, such as meat, milk and their products, beans, nuts (sunflower seeds, sesame seeds, pumpkin seeds have the highest content), bananas, etc.