The Menstrual Cycle and Mood Swings: Understanding the Science Behind Hormonal Fluctuations
Do you feel afraid to admit that your period affects you? If so, you are NOT alone in this.
Approximately 75% of women (and that percentage is likely higher) experience some form of premenstrual symptoms and are therefore affected by their periods, but very few of us speak up about this for a variety of reasons:
The topic of menstruation has long been a taboo subject in many cultures
Being made to feel inappropriate, embarrassed and ashamed for having periods let alone discussing them
Social conditioning to see menstrual pain and symptoms as “normal”, something that just has to be endured so we learn that we should just get on with life and be able to operate like our male counterparts
Fear of getting dismissed or seen as “overly emotional”, “weak”, less competent or professional
Patriarchal conditioning for women to prioritize others’ needs over our own, leading us push through and downplay our own discomfort and pain
Negative experiences with healthcare providers who dismiss our symptoms or fail to take them seriously
Because SO many women are affected by their periods, we wanted to speak on this and give you the information that so many of us never got growing up.
When we think about biological rhythms, the circadian rhythm (our 24 hour internal clock) often comes to mind, however, as women, we have an additional rhythm that plays a crucial role in our health and well-being; the infradian rhythm.
This rhythm (or cycle) spans 28 days, includes four different phases and profoundly influences a woman’s physical, emotional and mental state. If you can feel a part of you feeling silly or stupid for not knowing this, try not to be hard on yourself! At one point in time, we didn’t know any of this either because as girls and women we do not get taught this in school and following school this information isn’t being openly talked about in daily life. To get this information, we have to seek it out for ourselves, which, in our opinion, is complete crap and yet another way in which the patriarchy treats women as second class citizens.
Our hope is that in learning about and understanding your infradian cycle you can feel more empowered to align your life more closely with your body’s natural ebb and flow which in-turn promotes better mental health and overall wellness.
So…What is the Infradian Cycle?
The infradian rhythm is a biological cycle that lasts longer than 24 hours. For women, the most prominent infradian rhythm is the menstrual cycle, which typically ranges from 21 to 35 days. This cycle is divided into four phases: 1. Follicular 2.Ovulatory 3. Luteal 4. Menstrual. Each phase is governed by a complex interplay of hormones, particularly estrogen and progesterone, which fluctuate throughout the cycle bringing to the surface various strengths and symptoms.
The Four Phases of the Infradian Cycle
Follicular Phase (7-10 days) - During this phase estrogen levels gradually rise, leading to increased dopamine and serotonin activity often causing increased energy, feeling more physically capable, suppressed appetite, increased motivation, improved mood and enhanced cognitive function. You might notice yourself feeling more optimistic, outgoing, confident and motivated during this time, making it an ideal time for planning and preparation.
Strengths: Creativity
Focus: Plan, research, prepare, get clear on your vision, dream big
Ovulatory Phase (3-4 days) - During this phase estrogen levels peak and testosterone levels rise which has a stimulating effect on both dopamine and serotonin. The rise in dopamine supports motivation and drive, while the increase in serotonin promotes emotional balance and happiness. You might notice yourself experiencing heightened energy, improved focus, increased motivation, emotional stability, positive mood, high confidence, sociability and sexual desire. This combination often makes ovulation a time when women feel at their best mentally and emotionally. However, the rapid hormonal shifts can also lead to mood swings for some women.
Strengths: Communication & Collaboration
Focus: Open-up, socialize, collaborate, be seen, host get togethers, have important conversations
Luteal Phase (10-14 days) - During this phase progesterone levels peak and more calories are needed. The peak levels of progesterone in the beginning of this phase can have a calming effect, promoting relaxation and subdued mood. However, if pregnancy does not occur, both estrogen and progesterone levels decline sharply towards the end of this phase leading to reduced dopamine and serotonin activity and PMS (premenstrual) symptoms like irritability, anxiety, depression and other mood disturbances for some women.
Strengths: Completion, Nurturing and Tending
Focus: Take action, work, do, produce and celebrate how powerful you are
Menstrual Phase (3-7 days) - During this phase estrogen and progesterone levels are at their lowest (reducing dopamine and serotonin activity), body temperature drops and warming foods are needed. The drop in these hormones can lead to feelings of fatigue, irritability and low mood. Some women also experience physical symptoms like cramps, headaches and lower back pain, which can further impact mental health and overall well-being.
Strengths: Evaluation and Intuition
Focus: Rest, relax and reflect on the past month, journal, self-compassion, listen to your intuition and let it guide you in setting intention for next follicular phase
Hormonal Fluctuations and Mental Health
The hormonal fluctuations throughout the infradian cycle have a significant impact on mental health. Estrogen and progesterone, the primary female sex hormones, play major roles in the regulation of dopamine and serotonin, two key neurotransmitters involved in mood, motivation and overall mental health.
Estrogen plays a critical role in the production of serotonin, a neurotransmitter that regulates mood, and it may also inhibit the reuptake of serotonin allowing it to remain in the synaptic gap longer, thereby enhancing the effects of serotonin. When estrogen levels are high, serotonin production increases, leading to a more positive mood. Estrogen can also increase dopamine production in the brain and also the sensitivity and density of dopamine receptors. This can enhance the effects of dopamine, potentially improving mood, focus and cognitive function. Conversely, when estrogen levels drop, serotonin and dopamine activity decreases, which can result in mood swings, anxiety and depression.
Progesterone’s impact on serotonin is more complex and can depend on the balance with estrogen. When progesterone levels are higher than estrogen, like in the luteal phase, it can reduce the positive effects estrogen has on serotonin. The calming effect that progesterone can have comes from its interaction with the GABA system where it counterbalances the excitatory effect of serotonin, leading to a more stabilized but potentially subdued mood. Progesterone has a more inhibitory effect on dopamine activity reducing dopamine driven arousal and reward seeking behaviors and ultimately having a more soothing effect on the brain. Progesterone interacts with GABA receptors (the brain’s primary calming neurotransmitters) helping to reduce anxiety and promote restful sleep. However, a sudden drop in progesterone (like during the end of the luteal phase) can trigger symptoms of PMS including mood swings and increased anxiety.
Conclusion
The infradian cycle is a powerful biological force that influences every aspect of a woman’s life, from physical energy levels to emotional well-being. By learning about (you are already doing this!) and respecting the infradian rhythm, you can foster a deeper connection with your body, improve your mental health and live in greater harmony with your natural cycles. Whether through lifestyle adjustments, self-care practices, or professional support, aligning with the infradian rhythm offers a path to enhanced well-being and a more balanced life.
Curious to know more? Just head to the “contact” tab in the upper right hand corner of our website, submit your contact form or call us at 720-923-3033 and we will be in touch!