Women don’t have it easy when it comes to their cycles. While some sail through their periods like any other day, many suffer from PMS symptoms that can affect their performance in school and in work as well as their relationships. Luckily, there are ways to prevent this from happening.

The following five recommendations go beyond the blanket panacea of “eat well” and give you a more detailed description as to how certain nutrients, foods, and activities can relieve PMS symptoms.

Flax Seeds

Hormones are inextricably linked to your menstrual cycle, so regulating hormones is a core task to fighting PMS symptoms. Flax seeds contain lignans that help to balance hormone metabolism and block the effects of excess estrogen. Flax seeds are also high in fiber, which helps to relieve constipation and shepherd hormones out of the body. Use flax seed oil or seeds in your soups, smoothies, and salads to keep your hormones in check.

Calcium and Vitamin D

According to a study conducted by the University of Massachusetts and Harvard University, among the 1,000 women observed, those who had a high intake of both calcium and vitamin D experienced significantly fewer PMS symptoms. Women who had about 1,2000 mg of calcium and 400 IUs of vitamin D per day had a 40-percent lower risk of PMS than those who did not consume as much.

To get your PMS-preventing dose of vitamin D, eat spinach, kale, okra, collards, soy beans white beans, sardines, salmon, and fortified calcium foods such as orange juice, oatmeal, and cereal. As for vitamin D, consume fatty fish, beef liver, cheese, egg yolks, and fortified foods such as dairy products, orange juice, soy milk, and cereals.

Exercise

It may be the last activity you want to engage in, but it’s one of the first things you should consider doing to alleviate PMS symptoms: exercise. Exercising pumps blood faster through the body, delivering oxygen to all your body’s organs. This gives a boost to the brain and energy levels. However weak the scientific evidence may be to support this claim, obstetricians and gynecologists will be the first to recommend moderate exercise to deal with PMS symptoms. Hop on the elliptical and research the topic yourself. Chances are, your PMS will ease.

Vitamin B6 and Folic Acid

Suffering from negative PMS symptoms is often attributed to nutritional deficiencies that only pique when the body is in a more vulnerable position, such as prior to or during the period. Birth control pills can cause deficiencies in vitamin B6 and folic acid. This can lead to depression and fatigue during the period.

B6 is present in fish, beef, turkey, fruits, vegetables, beans, nuts, and whole grains. In a study evaluating the effectiveness of vitamin B6 in treating PMS, results suggest that it does indeed help. Nearly 940 patients were evaluated, with some given a placebo while others a B6 supplement. Those who took B6 showed an improvement in PMS over those who took a placebo. Take 50-100 milligrams per day. As for folic acid, take 400 micrograms per day. A folic acid deficiency can lead to lethargy or even anemia.

Gamma Linolenic Acid (GLA)

It’s a mouthful, sure, but it’s a simple fix that can make a noticeable difference. GLA is an omega-6 fatty acid that comes from plant-based oils, such a borage seed oil, evening primrose oil, and black currant seed oil. The body cannot make GLA itself and must get it from a food source. While scientific evidence does little to support GLA’s role in PMS relief, women often report its help in reducing feelings of depression, irritability, swelling, and fluid retention.

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For some of us, a bad mood crawls up your spine unnoticed until you’re glaring at your significant other for a reason you can’t remember. Was it eating the last of the bread? Never mind that this was your week to skip eating bread – you were going to have the whole grain couscous anyway. But what if you wanted a slice with apricot jam on it? Couldn’t your significant other have just asked if you were going to have a slice of apricot jam and bread? (As we reach for the tray of brownies and call it a day.)

If you’ve ever felt just inexplicably moody, there are healthier ways to deal with it than lashing out through pastry. Some estimate that as many as 40 million women in the United States deal with PMS symptoms, of which moodiness if often the forefront warning sign. And by “moodiness,” these symptoms are specifically irritability, anxiety, depression, low self-esteem, weeping, difficulty concentrating, sleep problems, insomnia, low energy, aggression, poor coordination, clumsiness, and changes to libido. Yep, it’s not just in your head.

And sometimes, it’s not PMS. Sometimes, we’re male or we’re just moody. But whether male or female, it’s never fun for the sufferer and, perchance, those he or she makes suffer around her. So what to do about it?

Exercise. Stress = moodiness. The Mayo Clinic calls it “meditation in motion.” When you’re focused on your body’s movements, it is much easier to forget about what is bothering you. Your endorphins will rise and your mood will follow.

Be gentle with yourself. Know what can make a bad mood much worse? Just about any negative thought that can enter your head, which is already low of defenses. Next time you feel yourself spiraling, take a moment and just breathe. Ask these two questions. Will this bother me tomorrow? Is this worth stressing out my brain and body? Maybe the issue at hand won’t kill ya, but the stress you feel could down the road.

Let others knows if it’s a bad time/day/week. Apparently, communication is key to a healthy relationship. Who knew? So rather than lashing out at your significant other over whatever ineptitudes you feel are his and his alone, take a moment to tell him or her that you’re not quite feeling up to bar. Usually, you’ll get a nod of understanding and perhaps a gentler tone. No one likes to be a punching bag.

Have a moody day map. It’s so simple it sounds like something out of Sesame Street. Feel like things are getting to be too much? Stand up from the computer. Walk outside. Breathe. And repeat. There’s nothing like a minor change of scenery that can help brighten things up.

Eat well. Eating better can certainly help with your mood. Via Healthline, turn to whole grains to help regulate the body’s sugar levels. Think about foods rich in Omega-3s (like fish) to help with inflammation and depression.Click here for more nutritional tips. (And, as always, consult a doctor if taking any vitamins or supplements.)

And if none of that works? There’s always kittens on a slide.

Images: rileyroxx/mikebaird/avlxyz

The post Moody? PMSing? Just Plain Annoyed? 5 Ways to Kick It appeared first on EcoSalon.