Best Teas to Relieve PMS Mood Swings | Herbal Tea Remedies

Understanding PMS Mood Swings

It's that time of the month again and your mood is all over the place. One minute you're laughing with your friends, and the next you feel like crying into your pillow. Premenstrual syndrome (PMS) mood swings can be tough to deal with. The hormonal changes leading up to your period can cause sadness, anxiety, irritability, anger, and other emotional symptoms. You may feel out of control of your emotions.

PMS can also cause physical symptoms like cramps, bloating, headaches, and fatigue. Dealing with painful periods on top of intense mood swings only makes matters worse.

While over-the-counter meds can provide symptom relief, making dietary changes can help regulate hormones and neurotransmitters that influence mood. In particular, drinking certain herbal teas may help you take control of PMS mood swings.

Herbal Teas that Soothe PMS Mood Swings

Some of the best teas to drink for PMS relief include:

• Chamomile tea
• Peppermint tea
• Green tea
• Ginger tea
• Valerian tea
• Raspberry leaf tea

These herbal teas have anti-inflammatory, antispasmodic, calming properties that can relieve a range of PMS symptoms from bloating and cramps to headaches, anxiety and trouble sleeping. Their key active ingredients help stabilize mood and promote emotional wellbeing when you need it most.

Chamomile Tea for Calm and Relaxation

Chamomile is one of the most widely used teas for addressing PMS mood issues. Its active compounds like apigenin bind to GABA neurotransmitter receptors, much like anti-anxiety meds. This has a sedative effect, relaxing the central nervous system to alleviate irritability, mood swings and promote sleep.

To make chamomile tea: Steep 2-3 teaspoons of dried chamomile flowers in 1 cup hot water for 5-10 minutes. Adding some honey can soothe an upset stomach from PMS as well.

Peppermint Tea for Stress Relief

The menthol in peppermint acts on serotonin receptors in the brain responsible for mood regulation. It provides a cooling sensation that signals the body to relax. One study found drinking peppermint tea significantly reduced tension, fatigue, anger and confusion compared to placebo.

Peppermint also minimizes aches by relaxing gastrointestinal muscles. To make peppermint tea: Steep 2-4 peppermint leaves or a peppermint tea bag in 1 cup freshly boiled water for 5-7 minutes.

Green Tea to Improve Mood

The L-theanine and caffeine combo in green tea can brighten your mood and sharpen focus during PMS brain fog. L-theanine is an amino acid that crosses the blood-brain barrier to increase alpha brain wave activity. This induces relaxation without drowsiness.

Pairing it with a little caffeine results in a calm, yet alert state. Plus, epigallocatechin gallate (EGCG) in green tea has potent anti-inflammatory effects to curb cramps. Steep 1-2 teaspoons green tea leaves or green tea bag in a cup of hot water for 3 minutes.

Ginger Tea for Menstrual Pain Relief

Ginger contains impressively potent compounds called gingerols that alleviate pain. Research confirms ginger significantly reduces severity of menstrual cramps when taken at the first sign of your period. This can put you in a better mood to handle PMS symptoms.

Ginger also minimizes nausea, vomiting and diarrhea that sometimes accompany periods. To make ginger tea: Slice fresh ginger root and steep 2-4 slices in a cup of hot water for 5-10 minutes.

Valerian Tea for Better Sleep

Trouble sleeping during PMS can compound emotional symptoms like irritability and anxiety. The herb valerian contains valerenic acid that acts on GABA receptors similarly to anti-anxiety medications. However it's non-addictive and doesn't cause side effects like grogginess in the morning.

In one study, women taking valerian for PMS experienced improved sleep quality, less crying spells and depression. Steep 1-2 teaspoons dried valerian root in boiling water for 10-15 minutes.

Raspberry Leaf Tea to Regulate Menstrual Cycle

Raspberry leaf serves as a natural remedy for heavier, more painful periods. It tones the uterus by strengthening the pelvic muscles to prevent painful cramps and spasms. The key compound fragrine also relaxes smooth muscles to minimize cramp intensity.

Regulating your flow can help prevent PMS mood issues triggered by a heavier, prolonged period. Steep 1-2 teaspoons dried raspberry leaf in a cup of hot water for 5-10 minutes. Drink 1-3 cups daily.

Nutrition for Balancing PMS Mood Swings

Dietary changes may also help balance hormones and brain chemicals that influence mood. Be sure to get plenty of the following nutrients:

Vitamin D to Boost Mood

Studies demonstrate vitamin D regulates over 1000 bodily processes, including serotonin activity that affects mood. Low vitamin D status was found to exacerbate PMS symptoms like anxiety, food cravings and fatigue in young women.

Getting sufficient vitamin D optimized their menstrual wellbeing and stabilized emotions. Aim for at least 2000 IU vitamin D per day from foods like salmon, fortified dairy/plant milk or a supplement.

Iron to Prevent Fatigue/Depression

Up to 30% experience anemia due to heavier iron loss during menstruation. This can make you extra prone to exhaustion, trouble concentrating and feeling blue.

Ensure you meet the higher iron needs of 18 mg per day pre-menopause. Great iron sources include red meat, spinach, lentils, cashews and iron-fortified cereal.

Magnesium to Calm Nerves and Anxiety

Magnesium deficiency is widespread, thanks to nutrient-poor diets. This mineral helps regulate hundreds of bodily processes, including mood-influencing neurotransmitters GABA and serotonin.

Studies demonstrate magnesium supplements providing 360-450 mg daily effectively minimizes depression, anxiety, irritability and other PMS mood issues.

Pumpkin seeds, dark leafy greens, avocado, nuts and whole grains offer dietary magnesium.

Healthy Fats for Hormone Balance

Consuming more omega-3 fatty acids relative to omega-6s may help regulate female sex hormone balance. Omega-3s also boost serotonin and dopamine activity involved in stabilizing mood.

Focus on anti-inflammatory omega-3 sources like salmon, flaxseeds, chia seeds and walnuts. Limit processed corn, soybean, sunflower and safflower oils high in omega-6s.

When to See Your Doctor

While the above natural remedies can help tame PMS mood issues for many women, don't hesitate to seek medical treatment if symptoms become unmanageable. If your mood swings, crying spells, anger or depression make it extremely difficult to work, attend class or maintain relationships, see your doctor or gynecologist.

They can assess if you meet the diagnostic criteria for premenstrual dysphoric disorder (PMDD), a more severe form of PMS affecting up to 5% of menstruating women. There are medications and specific treatment protocols available to help regulate fluctuations in mood, anxiety and other symptoms associated with your cycle.

You don't have to needlessly suffer through intense PMS mood swings each month. Simple dietary changes like drinking medicinal teas paired with targeted nutrition and supplements often minimize symptoms. Use this time leading up to your period for self-care by drinking relaxing teas, getting a massage or taking relaxing baths.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.