How menstrual cycle affects your mood and behaviour? Medical expert answers

The menstrual cycle can have a significant impact on mood and mental health, caused by variations in reproductive hormones such as progesterone and estrogen. Hormones are our body’s chemical messengers, which regulate various physical functions, from the temperature of the body to hunger and thirst. Estrogen and progesterone are the two key hormones that regulate the menstrual cycle.

Estrogen levels peak in the days before ovulation, triggering an increase in the production of serotonin. Serotonin is commonly described as a ‘feel good’ hormone and elevates your mood. Estrogen also suppresses the production of the ‘stress’ hormone called cortisol, as well as adrenaline, which is responsible for the ‘fight or flight’ response.

Put together, these changes make you feel more energetic and motivated, while also uplifting your overall mood. Progesterone is another key hormone in the menstrual cycle. This hormone surges roughly two weeks after your period begins, creating a sense of calm.

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Both estrogen and progesterone levels are at their lowest just before your period begins, affecting your mood and leading to lower energy levels.

Here, we explore how understanding these hormonal variations can enable you to better regulate the emotional changes associated with your menstrual cycle.

The Menstrual Phase

The uterine lining, which is produced in anticipation of a possible pregnancy, is released by the body through the process of mensuration. This shedding is triggered by decreasing levels of estrogen and progesterone and is often accompanied by uterine contractions to release the discarded tissue and blood. In addition to menstrual pain, the lower levels of estrogen and progesterone can lead to fatigue, feelings of melancholy and a more contemplative mood.

The Follicular Phase

This phase starts on the first day of menstruation and lasts for roughly two weeks, culminating in ovulation. As egg-containing follicles grow in the ovaries, there is a gradual increase in the body’s estrogen levels. The elevated estrogen signals the body to prepare the uterus lining, in case of a pregnancy. The higher levels of estrogen elevate the mood, increase energy levels and help combat lingering PMS symptoms. They can also make you feel more social and outgoing.

Ovulation

Elevated estrogen levels cause the dominant follicle to release a mature oocyte into the fallopian tube. There is also a slight increase in testosterone, which enhances libido. The hormonal shift in this phase causes increased sensitivity and empathy. It also increases self-confidence, energy levels and feelings of wellbeing.

The Luteal Phase

The luteal phase begins after ovulation. While estrogen levels are high in the initial days of this phase, there is also a surge in progesterone that can give rise to feelings of calmness and relaxation. However, as the phase progresses and the estrogen and progesterone levels begin to fall, it can cause sadness, irritability and anxiety. Rapid changes in mood (mood swings) are common. These emotional changes are accompanied by several physical symptoms including fatigue and breast tenderness – these are collectively described as premenstrual syndrome or PMS.

Managing your mood through your menstrual cycle

Although this rollercoaster of hormones and emotions may seem erratic, it is possible to manage the ups and downs by employing certain strategies. The first is to understand your own menstrual cycle and the impacts it has on your body and mind. Tracking your symptoms over a period can help you to identify key patterns, so you can better prepare yourself for any significant physical and/or emotional changes.

Self-care is important, whether in the form of eating a balanced diet, regular exercise or getting adequate sleep. Stress management techniques such as yoga and meditation are proven to help reduce PMS-induced mood swings, especially when combined with certain dietary tweaks, such as avoiding alcohol and caffeine during the luteal phase.

If your symptoms become too severe – to the extent that they disrupt your daily life – seek help,a family member or friend could support you through the process, while a mental health professional can help in developing coping skills. In certain instances, your doctor may prescribe taking an oral contraceptive to help cope with PMS and period symptoms and to regularise the menstrual cycle.

In summary, the menstrual cycle can trigger a complex interplay of hormones, which affect your mood and emotional health. Acquiring a better understanding of cycle patterns as well as self-care practices can help you to navigate these ups and downs with more resilience and self-compassion.

[With inputs fromDr Nandita Palshetkar, Obstetrician, Gynecologist, Director of Bloom IVF India & President of IVF Society of India (ISAR)]