When you get your blood moving, it carries oxygen and nutrients to the cells more efficiently, so you feel less sluggish. Aerobic activity can also produce brain chemicals known as endorphins that boost your mood and give you a sense of control and well-being, which could help ease the anxiety, depression, and mood swings you may experience each month. Some researchers even think endorphins in the bloodstream can stabilize your blood sugar and cut your cravings for sweets. Moderate aerobic activities like walking, jogging, biking, and swimming for about 30 minutes five times a week may be your best bet. One three-month study of 23 women found that those who participated in an aerobic exercise program saw more improvement in their premenstrual symptoms, particularly depression, than those who did strength training.
Yoga can also be helpful.
Its combination of gentle stretching, breathing techniques, and meditation can help ease muscle tension, focus your mind, and decrease moodiness. Aganoff JA, et al. Aerobic exercise, mood states and menstrual cycle symptoms. Steege JF, et al. Choi PY, et al.