How the Menstrual Cycle Affects Mental Health & Practical Ways to Cope

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Hormonal changes during the menstrual cycle can impact not just the body but also the mind. For many women, the fluctuations in hormones throughout the month can lead to shifts in mood, energy levels, and mental clarity, making mental health a critical aspect of menstrual wellness. At Asele, we believe that understanding these changes is key to taking control of your mental health.

The Science Behind It: Hormones & Mental Health

The menstrual cycle has four distinct phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase brings changes in estrogen and progesterone levels, which in turn influence brain chemicals like serotonin and dopamine. These hormonal shifts can contribute to mood swings, anxiety, irritability, and even depression.

Here’s how hormones affect mental health during the different phases of the menstrual cycle:

1. Menstruation (Days 1-5): Estrogen and progesterone are at their lowest, leading to fatigue, low mood, and irritability.

2. Follicular Phase (Days 6-14): As estrogen rises, it boosts serotonin levels, which can lead to improved mood and mental clarity.

3. Ovulation (Day 14): A surge in estrogen and testosterone can make women feel more energetic, social, and confident.

4. Luteal Phase (Days 15-28): Progesterone increases while estrogen drops. This can result in irritability, anxiety, and premenstrual symptoms (PMS) such as mood swings and low energy.

For some women, hormonal changes can trigger more severe mental health issues, such as Premenstrual Dysphoric Disorder (PMDD), a condition where PMS symptoms are significantly more intense and may include severe depression and anxiety.

hormones and mental health

Practical Tips for Managing Mental Health During the Menstrual Cycle

Managing mental health through hormonal changes doesn’t have to be overwhelming. Here are practical strategies to help you maintain balance and well-being:

1. Track Your Cycle and Mood Patterns:

Keeping track of your menstrual cycle and how you feel throughout can help identify patterns and triggers. With apps like Asele (join the waitlist here), you can log your symptoms and gain valuable insights into your mental health. This helps you prepare for challenging phases and make adjustments to your routine.

2. Support Your Serotonin Levels 

Since serotonin levels fluctuate throughout your cycle, particularly in the luteal phase, supporting your body with serotonin-boosting activities can help stabilize your mood. Consider activities like:

• Exercise: Even a short walk or yoga session can increase serotonin.

• Diet: Incorporate foods rich in omega-3 fatty acids (like salmon and walnuts), leafy greens, and dark chocolate to boost your mood naturally.

• Sunlight: Spend time outdoors or consider light therapy to increase serotonin production.

Mental health day 2024

          3. Mindfulness and Stress-Reduction Techniques

 Hormonal changes can intensify stress. Mindfulness practices like meditation, deep breathing, and journaling can help manage anxiety and reduce mood swings. Dedicate just 5-10 minutes a day to these activities, especially during the luteal phase when irritability tends to peak.

 4. Sleep and Rest

 Hormonal shifts can disrupt sleep, which further impacts mood. Prioritize restful sleep by creating a calming nighttime routine, limiting caffeine, and keeping a consistent sleep schedule. Use essential oils like lavender or chamomile for a more relaxed atmosphere.

Connect and Share 

Hormonal fluctuations can make some days feel isolating, but you don’t have to go through it alone. Join the Asele community where women share their experiences and tips for navigating mental health and hormonal shifts. You’ll find solidarity, support, and helpful advice. Share your story or simply connect with others going through the same experiences.

When to Seek Professional Help

If you experience intense mood swings, anxiety, or depression that significantly interferes with daily life, it may be worth seeking professional help. Asele is here to support you with expert resources and guidance. Reach out to a healthcare professional who can help assess if conditions like PMDD or depression require further treatment.

Asele: Your Wellness Companion

Asele is more than just a wellness platform – it’s your partner in understanding and managing the complex interplay between your mental and hormonal health. From period tracking to personalized care recommendations, we’re here to support every aspect of your well-being.

Ready to take control of your menstrual and mental health? Join the waitlist for the Asele app and be the first to access personalized wellness insights and care tailored just for you.