The impact of the menstrual cycle on mental health
The menstrual cycle is a natural biological process that affects a large portion of the world's population and approximately 15.5 million women between the ages of 13 and 50. Yet, its impact on mental health is often underestimated or misunderstood. We'll shed light on the links between the menstrual cycle and mental health to offer you practical tips for managing the emotional fluctuations that can accompany it.
Understanding your menstrual cycle 🩸
The menstrual cycle is divided into several phases, each having specific effects on the physical and mental:
1. Menstrual Phase (Days 1 to 5)
This is the beginning of the cycle, marked by menstruation. Estrogen and progesterone levels are low, which can lead to fatigue, pain, and a drop in mood. Studies show that women may experience increased depressive symptoms and decreased energy during this phase.
2. Follicular Phase (Days 6 to 14)
Estrogen levels increase, promoting a sense of well-being and energy. This is a time conducive to motivation and optimism. Increased estrogen is associated with improved mood and reduced depressive symptoms.
3. Ovulation (Day 14)
Ovulation can cause a surge in energy and libido. However, some may experience anxiety or irritability due to hormonal fluctuations. Research indicates that testosterone levels increase slightly, which can influence mood and behavior.
4. Luteal Phase (Days 15 to 28)
Progesterone levels increase to prepare the body for a possible pregnancy. This phase can bring symptoms of PMS (premenstrual syndrome) such as irritability, anxiety, and mood swings. Studies show that hormonal fluctuations can affect neurotransmitters, such as serotonin, involved in mood regulation.
The impact of hormonal fluctuations on mental health 😶🌫️
Hormones therefore play, as you will have understood, a crucial role in the regulation of mood and emotions.
1. Fatigue and irritability 😴
Hormonal fluctuations, particularly drops in estrogen and progesterone, can lead to feelings of fatigue and irritability. This can make daily activities more difficult to manage and affect personal and professional relationships.
2. Concentration and memory 🧠
Hormonal changes can also affect cognitive functions, including concentration and memory. This can manifest as difficulty concentrating on complex tasks or frequent forgetfulness. Studies suggest that hormonal fluctuations can affect neural plasticity, thereby influencing memory and learning.
3. Signs of anxiety 😖
Hormonal fluctuations can increase anxiety symptoms. Some women may experience worsening anxiety or depressive disorders during the luteal phase (days 15 to 28). Research shows that women with major depressive disorder may experience worsening symptoms during this time.
How to manage emotional fluctuation?
1. Monitor your cycle 🩸
Keeping a menstrual cycle journal can help you anticipate and manage emotional fluctuations. Recording your period days, physical symptoms, and emotional symptoms can help you better understand your body and take preventative measures. Apps can also help you with this.
2. Practice meditation 🧘♀️
These techniques can help reduce anxiety and improve stress management. Taking a few minutes each day to meditate or practice breathing exercises can have a beneficial effect on emotional stability.
3. Regular physical exercise 🏄♀️
Physical activity helps regulate hormones and release endorphins, the happy hormones. Even a simple daily walk can improve mood and reduce PMS symptoms. Research shows that regular exercise can reduce depressive symptoms and improve quality of life.
4. Balanced diet 🥗
A diet rich in essential nutrients, such as omega-3s, B vitamins, and magnesium, can help stabilize mood. Avoiding caffeine and refined sugar can also prevent energy and mood fluctuations. Studies indicate that certain foods can influence serotonin levels, thereby improving mood.
5. Use of cold packs 🧊
To relieve menstrual pain, ice packs can be particularly effective. They can reduce inflammation and pain, allowing you to focus on your mental well-being. Studies show that applying cold can reduce the perception of pain by reducing inflammation.
6. Consult a psychologist 👩⚕️
If emotional fluctuations become too difficult to manage, it's essential to consult a mental health professional. Domy offers a matching service that can help you find the psychologist best suited to you. To do this, you answer a pre-diagnostic questionnaire of approximately fifteen questions. At the end of this questionnaire, you'll be matched with three psychologists who match your needs more than 75%. You can also chat with them and book appointments on the Domy platform.
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Conclusion
The menstrual cycle has a significant impact on mental health. By being aware of and sensitive to these fluctuations and adopting strategies to manage them, it is possible to improve your mental health. Remember that you are not alone and that resources are available to help you navigate these challenging times.
