Why do I feel irritable before menstruation? ——Revealing the physiological and psychological mechanisms of premenstrual syndrome (PMS)
Recently, topics about women's health have continued to heat up on social media, especially discussions related to "premenstrual mood swings" that have been frequently searched. Many women report that they feel significantly depressed, irritable or anxious in the week before menstruation, which can even affect work and relationships. This article will analyze this phenomenon from a scientific perspective based on hot topic data from the entire network in the past 10 days.
| Hot search keywords | Discuss the popularity index | Main platform |
|---|---|---|
| Menstrual mood management | 1,280,000 | Weibo, Xiaohongshu |
| PMS relief methods | 980,000 | Douyin, Bilibili |
| The relationship between hormones and emotions | 750,000 | Zhihu, Douban |
| premenstrual dysphoric disorder | 620,000 | WeChat public account |
1. Hormone fluctuations are the core trigger
Research shows that changes in estrogen and progesterone levels during the menstrual cycle directly affect brain neurotransmitters:
| Hormone type | stage of change | impact on emotions |
|---|---|---|
| estrogen | Luteal phase decline | Reduce serotonin secretion and trigger depression |
| progesterone | Premenstrual dip | Causes GABA receptor sensitivity to decrease and increases anxiety |
2. Nutritional deficiencies aggravate symptoms
Recent health science content emphasizes that deficiencies in certain nutrients can amplify PMS symptoms:
| Nutrients | Recommended intake | food source |
|---|---|---|
| magnesium | 280-350mg/day | Nuts, dark green vegetables, dark chocolate |
| Vitamin B6 | 1.3-1.7mg/day | Banana, salmon, chickpeas |
| Omega-3 | 250-500mg/day | Deep sea fish, flaxseed |
3. Top 5 mitigation solutions hotly discussed across the Internet
Effective methods compiled based on actual feedback from users on major platforms:
| method | support rate | scientific basis |
|---|---|---|
| Regular aerobic exercise | 87% | Promote endorphin secretion and regulate hormone balance |
| meditation mindfulness practice | 79% | Reduce cortisol levels and improve mood regulation |
| Apply heat to lower abdomen | 72% | Relieve uterine spasms and indirectly improve mood |
| Reduce caffeine intake | 68% | Avoid exacerbating anxiety and breast tenderness |
| Calcium supplement | 65% | Regulate neuromuscular excitability |
4. Abnormal situations that require vigilance
If the following symptoms occur, it may be a more severe form of premenstrual dysphoric disorder (PMDD), and it is recommended to seek medical treatment:
| Symptoms | Normal PMS | PMDD |
|---|---|---|
| frequency of emotional outbursts | Occasionally | ≥3 times per week |
| social function impact | slight | Unable to work/study normally |
| suicidal tendencies | None | may occur |
5. Practical skills for psychological adjustment
Combined with the recent advice shared by psychology experts:
1.Emotion diary method: Record daily emotional scores (1-10 points) and discover fluctuation patterns
2.3-3-3 Rule: Says 3 colors, 3 sounds, and moves 3 body parts when irritable
3.advance notification method: Explain in advance the need to understand the "special period" to your close relationship partners.
It is worth noting that a recent new study in Nature magazine pointed out that intestinal flora imbalance may aggravate PMS symptoms, and it is recommended to increase the intake of fermented foods one week before menstruation. The topic of women's health continues to attract social attention. Understanding the physical and mental changes brought about by the menstrual cycle is not only the beginning of self-care, but also an important step in promoting gender equality.
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