Menstrual cycles and how they affect mental health
Premenstrual syndrome (PMS, also known as PMT) and hormones
Premenstrual syndrome (PMS) is something that most people who have periods will experience. Hormones are powerful, and when they’re fluctuating (as they do before your period) they can make us feel pretty physically and emotionally out of kilter. Sometimes, the symptoms of PMS can go beyond just discomfort, manifesting as premenstrual dysphoric disorder (PMDD) – a severe form of PMS.
Because hormones have a hand in almost everything going on in our bodies, they also affect our brains and therefore, emotions. This is why hormones can directly influence our mental health, even if that change is just periodic and linked to our monthly cycle.
Many people will experience a mental health condition at some point in our lives, whether that’s just briefly or something that has to be managed long term. Understanding how our hormones interplay with existing mental health conditions can help to avoid misdiagnosing PMS or PMDD.
Hormonal changes and how they affect your mood
In the days leading up to your period, you might notice a subtle emotional and physical shift.
As well as physical symptoms like cramps, bloating and headaches, PMS can include emotional symptoms like:
- Tiredness and fatigue
- Tearfulness and emotional vulnerability
- Heightened anxiety
- Feeling generally unsettled
What causes PMS?
As with many issues around women’s health, due to a lack of scientific research, it’s not known for sure exactly what causes PMS. But, there is a strong theory.
During ovulation, the female sex hormones oestrogen and progesterone peak. During the luteal phase (the phase in your cycle after ovulation) both these hormones begin to fall. Then there’s a second smaller peak as progesterone rises, peaks then drops again. The rapid rise and fall of these hormones can affect chemicals called neurotransmitters in our brains, namely:
- Serotonin
- Dopamine
Both of these neurotransmitters influence mood, sleep and energy levels, with low levels sometimes causing:
- Sadness
- Sleep problems
- Irritability
- Anxiety
- Food cravings
All symptoms of PMS and PMDD
Coping with PMS
As well as tracking your cycle and slowing things down just before your period, here’s some general self care and coping tips to help kick PMS to the curb.
Diet
The food we eat helps us regulate our bodily functions, and one of those functions is the transport of certain hormones. Eating well throughout the month is one of the best and healthiest ways to curb PMS symptoms.
Deficiencies in certain vitamins and minerals such as B vitamins like Vitamin B6, Iron, Magnesium can affect hormones and make symptoms associated with PMS, worse. Likewise, although you might find yourself craving those sweet, carby meals and snacks – but overloading on sugar can also worsen PMS symptoms.
Exercise
Exercise can help alleviate PMS symptoms. Especially aerobic exercise. If you’re not an avid exerciser, don’t be put off – you don’t have to join a gym or take up running. Exercise should be available in some form to everyone. Experiment to find one that works for you.
From walking, jogging, skipping (jump rope) and swimming to local classes like yoga, Pilates and spinning – there’s lots to choose from. Even just switching up your route to work to incorporate 30 minutes walking each day could make a noticeable difference.
Rest
PMS can affect our body clocks, making it more difficult to sleep even if we’re feeling lethargic. To try and counter this, tune out for as long as possible before bedtime. Try putting your phone away (staring at your phone before bed can make it harder to fall asleep), dimming the lights and doing something you find relaxing before shutting your eyes for the night.
Ensure the room you’re sleeping in is ventilated (opening the window for a short period of time each day can help to increase oxygen levels in the room) and make your bed as comfortable as possible.
Essential oils like lavender can also help aid sleep, so popping a few drops on your pillowcase might help you drift off.
Stress management
Stress has a habit of making any symptom worse, including those of PMS. Some people find that massage, yoga and meditation really help.
Don’t feel guilty about saying “no”. Although it’s a good time to take stock, It might help to try and avoid having any big or important discussions around this time.
Stop smoking
Studies have shown smoking can make PMS symptoms worse, so, apart from the fact it can cause cancer – another pretty good reason to stop!
Treatment options
If your PMS really has you at the end of your tether, you might want to speak to a healthcare professional to see if specific treatments are worth looking into. As well as lifestyle and habit changes your doctor can suggest things such as hormonal medicines, cognitive behavioural therapy or antidepressants to help beat those monthly blues.
Herbal Products that may alleviate the symptoms of PMS
Natures Aid PremEeze Agnus Castus, Relief of Premenstrual Symptoms (PMS), Vegan, 60 Capsules
Higher Nature PreMenstrual Complex Pack of 60
Yoppie look at the myths, misconceptions, truths and realities of the relationship between mental health and your menstrual cycle. Yoppie create personalised menstrual care solutions that enable people to take control of their menstrual health. You can read their full article here – https://yoppie.com/menstrual-cycles-mental-health There is useful information on the following – Why understanding mental health & menstrual cycles is important, Hormonal changes and how they affect your mood, What causes PMS?, What are “normal” PMS symptoms?, Common PMS symptoms, What can get misdiagnosed as PMDD or PMS?, Handling and adapting to your cycles and mood, Harnessing hormonal ebbs and flows
