Understanding Menstrual Cycle Mood Changes: Complete Guide

The Menstrual Cycle and Mood Changes

Women experience various physical and emotional changes throughout their menstrual cycles. These changes are largely influenced by hormones. Hormone levels fluctuate at different stages of the cycle, causing side effects like pain, bloating, and mood changes.

Understanding how your menstrual cycle affects your moods and behaviors can help you take control of your cycle. This article explores the impact of menstrual cycle hormones on emotions and provides tips for coping with mood changes.

Overview of the Menstrual Cycle

The menstrual cycle is the process of ovulation and menstruation that occurs in reproductive-aged women. The average cycle lasts 28 days, but length varies from 21 to 35 days.

The menstrual cycle has three main phases:

• Follicular phase - Days 1 to 13
• Ovulation - Day 14
• Luteal phase - Days 15 to 28

During the follicular phase, estrogen levels begin to rise while progesterone remains low. This stimulates the growth of follicles containing egg cells in the ovaries. At ovulation, a follicle ruptures and releases an egg for potential fertilization. Estrogen peaks at ovulation then declines.

In the luteal phase, the follicle transforms into the corpus luteum and begins secreting more progesterone. Estrogen levels also increase slightly. If pregnancy does not occur, hormone levels drop at the end of the luteal phase, triggering menstruation and beginning the cycle again.

Menstrual Cycle Hormones

Fluctuating levels of key hormones drive the changes that occur during the menstrual cycle. These hormones include:

• Estrogen - Stimulates growth of the uterine lining and follicle during the follicular phase. Also contributes to ovulation. There are three main types of estrogen: estradiol, estrone, and estriol.
• Progesterone - Rises after ovulation to prepare the body for pregnancy. Also stabilizes the uterine lining.
• Follicle-stimulating hormone (FSH) - Stimulates growth and maturation of ovarian follicles.
• Luteinizing hormone (LH) - Triggers ovulation and development of the corpus luteum.

In addition to their direct reproductive effects, these hormones also influence mood, behavior, and physical sensations.

How Menstrual Cycle Hormones Affect Mood

Research shows that fluctuating estrogen and progesterone levels significantly impact women's moods and behaviors throughout their cycles. Key effects include:

1. Increased irritability and aggression around menstruation

Many women experience negative mood changes like anger, irritability, and an increased tendency to quarrel with others right before or during their periods. Studies indicate this is linked to declining estrogen and progesterone levels.

One study asked women to keep a record of their hostile behaviors like yelling or hitting. Their levels of aggression peaked around menstruation compared to other cycle phases.

2. Improved mood after ovulation

During the follicular phase leading up to ovulation, rising estrogen boosts energy, sexual desire, and positive mood. Many women feel more outgoing, social, and adventurous during this time.

After ovulation, progesterone kicks in to balance the effects of estrogen. This can lower anxiety and improve calmness and focus.

3. Increased risk of depression before menstruation

Mood disorders like depression tend to worsen in the premenstrual or late luteal phase (days -5 to -1).

Up to 20% of reproductive-aged women experience premenstrual dysphoric disorder (PMDD). PMDD causes severe irritability, anxiety, and depression in the week or two before menstruation. It is likely triggered by sensitivity to normal hormonal fluctuations.

4. Changes in motivation and reward from dopamine

The neurotransmitter dopamine plays a key role in motivation, reward, and addiction. Dopamine levels vary across the menstrual cycle, which scientists think may alter women's behaviors.

For example, one study found that women in the ovulatory phase experienced greater reward after winning money than women in other phases. Their motivation was driven by higher estrogen increasing dopamine.

Other Menstrual Cycle Factors Influencing Mood

Aside from hormonal changes, other physical and emotional factors related to menstruation can affect mood:

• PMS - Physical PMS symptoms like bloating, headaches, and cramps can make women feel irritable and uncomfortable.
• Disrupted sleep - Sleep quality often worsens around menstruation, contributing to fatigue and negative emotions.
• Anemia - Heavy periods can cause anemia, resulting in exhaustion, weakness, and mood changes.
• Diet - Cravings, changes in appetite, and unhealthy eating around menstruation negatively impact mood.
• Stress - Increased responsibilities and daily hassles can worsen PMS-related mood swings.

Coping with Menstrual Mood Changes

While you can't prevent mood changes caused by your menstrual cycle, you can take steps to minimize and manage them:

Track your symptoms

Use a period tracker app or calendar to record your cycle length, symptoms, moods, and behaviors each day. Identifying patterns will help you anticipate and prepare for times when you are most affected.

Make lifestyle changes

Adopt self-care practices like eating a balanced diet, exercising regularly, getting enough sleep, and reducing stress. This will help stabilize your mood and energy.

Seek support

Let your loved ones know you are struggling so they can provide extra support and understanding. Consider joining a PMDD support group to share advice and coping strategies.

Consider supplements

Some women find supplements like calcium, magnesium, and vitamin B6 helpful for relieving menstrual mood symptoms.

Ask your doctor about medication

If your mood changes are severe, talk to your doctor about medication options. Antidepressants like SSRIs can treat PMDD. Hormonal birth control pills may also help by evening out hormonal fluctuations.

The Takeaway

Women experience a range of emotional side effects throughout their menstrual cycles, largely driven by estrogen and progesterone changes. It's common to feel increased anger and aggression around your period and an improved mood after ovulation.

Making positive lifestyle changes, tracking your personal patterns, finding support, and discussing medication can help you manage difficult mood shifts related to your cycle. Understanding that hormone fluctuations contribute to many of these changes can help you cope.

While menstrual mood changes can be challenging, they are a normal part of being a woman. With the right preparation and support, you can take control and find balance at all stages of your cycle.

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.