Mental health and periods: How the menstrual cycle affects your mood

The constantly recurring menstrual cycle is an integral part of life for many women. Nevertheless, it affects both the body and the psyche more than you might think. You may have noticed that a few days before your period starts, you suddenly experience severe mood swings and suffer from irritability or even depression.

In this article, we would like to look at what this emotional rollercoaster ride during your cycle is all about. We would also like to give you tips on how you can best deal with mood swings.

 

The menstrual cycle and its phases

You have probably heard that a woman's menstrual cycle is made up of different phases.

A 'normal' cycle lasts 28 days on average, but can vary between 21 and 35 days. Here is an overview of the cycle phases and when they roughly take place.

Phase 1: Menstrual phase day 1 to 5:
The lining of the uterus is shed and bleeding begins.

2nd phase: Follicular phase Day 1 to 14:
The eggs mature and oestrogen levels rise.

3rd phase: Ovulation phase around day 14:
Ovulation occurs and the egg is released.

4th phase: Luteal phase day 15 to 28:
Progesterone levels rise to prepare the uterus for a possible pregnancy.

As you can see, there are hormonal fluctuations during a cycle, especially in oestrogen and progesterone. These also affect your mood and mental well-being.

 

Hormones and their influence on mood

The two hormones progesterone and oestrogen have a strong influence on processes in the brain. They influence the production of neurotransmitters such as serotonin and dopamine, which are responsible for regulating mood and emotions.

This is what the two hormones do:

- Oestrogen: During the follicular phase, when estrogen levels rise, many women report an improvement in their mood. This is because oestrogen promotes the production of serotonin, the “happiness hormone”. Studies show that higher oestrogen levels are associated with better emotional well-being and more energy.
- Progesterone: In the luteal phase, when progesterone levels rise, negative moods can occur. Progesterone has a calming effect, but can also make you sluggish and depressed. Many women experience symptoms of premenstrual syndrome (PMS) during this phase, which can be accompanied by irritability, tiredness, anxiety and sadness.


Premenstrual syndrome (PMS) and its effects

Premenstrual syndrome, or PMS for short, is a phenomenon that most women have probably experienced first-hand. This term covers all physical and emotional changes associated with the menstrual cycle. The symptoms range from breast tenderness, bloating and headaches to sadness and irritability. Around 75% of women report that they notice physical and emotional changes in themselves before their period. So you are by no means alone with these symptoms.

According to a study published in the “Journal of Women's Health” in 2012, many women state that PMS significantly impairs their quality of life. For around 20% of those affected, the emotional impact is so severe that it affects their everyday life. A smaller percentage of women (around 3-8%) develop a more severe form of PMS known as premenstrual dysphoric disorder (PMDS). This is even characterized by extreme mood swings, depression and anxiety.

In 2017, a study published in the journal “Archives of Women's Mental Health” showed that PMDS is closely linked to an imbalance of neurotransmitters in the brain, particularly a drop in serotonin levels in the luteal phase. Women with PMDS are more sensitive to hormonal changes and experience more intense emotional fluctuations as a result.

 

How does ovulation affect mood?

Ovulation is the time in the cycle when many women feel particularly well. During the ovulation phase, oestrogen levels reach their peak and, for some, make them feel energetic and emotionally stable. As the body is also preparing for a possible pregnancy during this phase, there is often also an increased libido.

Researchers have found that women around ovulation tend to have more self-confidence and are better able to interact socially. They are also more willing to have sexual adventures during this time. The increased oestrogen levels in combination with other hormonal changes have a positive effect on the psyche.

 

Strategies for dealing with cycle-related mood swings


Of course, hormonal changes during the menstrual cycle are unavoidable and we have to live with them. But that doesn't mean you're at the mercy of your emotions.

There are ways in which you can cope better with low moods and irritability:

1. regular exercise:

Exercise, especially endurance exercise, can increase the production of endorphins. These are natural mood boosters. Studies show that regular exercise can also alleviate the symptoms of PMS and PMDS.

2. a healthy diet:

Eating a balanced diet rich in complex carbohydrates, proteins and healthy fats can help prevent blood sugar swings and thus prevent mood swings. Magnesium and vitamin B6 are particularly helpful in relieving PMS symptoms.

3. stress management:

Stress can exacerbate the symptoms of PMS. Techniques such as yoga, meditation and breathing exercises can help you improve your emotional stability.

4. hormonal therapy:

In severe cases of PMDS, medical treatment may be appropriate. This may include taking antidepressants or hormonal contraceptives, for example.

October 02, 2024 — Dais Info
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