How the Phases of Menstruation Affect Your Mood

For women of reproductive age, moods can shift depending on the moment. Some days you feel energized and ready to conquer life’s toughest obstacles, while others your clothes feel tight, your partner is getting on your last nerve, and you swing between sorrow and rage at the smallest provocation. To no one’s surprise, fluctuating hormones are usually the culprit for this type of mood melodrama.

“Estrogen, progesterone, cortisol, and serotonin levels fluctuate depending on the time of the month,” says Maureen Cernadas, MD, a gynecologic surgeon with Saint Peter’s Healthcare System in New Jersey.

“Often, this is when you may feel the most energized, sociable, clear minded, and happy,” says Taylor Hahn, MD, an adjunct clinical professor of obstetrics and gynecology at the Indiana University School of Medicine in Fort Wayne.

“Serotonin, a neurotransmitter, also tends to increase alongside estradiol and plays an important role in mood and emotions,” says Dr. Hahn, adding that with this energy boost, you may be more interested in exercise and physical activity, too.

During ovulation, estrogen levels peak, says Dr. Cernadas. When they hit a high point, your body releases luteinizing hormone (LH), usually around the 14th day of your cycle.

“Testosterone rises around the ovulatory phase and is closely linked to improved mood and energy,” says Hahn, adding that as a result, “sex drive and desire may increase.”

Some experts believe that this timing has a biological basis to naturally encourage sexual activity around the time of ovulation and increase the likelihood of pregnancy, Hahn adds.

“Progesterone can initially improve sleep and lower anxiety; however, some may experience bloating, constipation, fatigue, and fluid retention,” says Hahn. It may also increase cravings for junk food and less nutritious dietary habits, she adds.

PMS Mood Swings

• Irritability
• Exhaustion
• Sleep problems (sleeping too much or too little)
• Appetite changes or food cravings
• Difficulty with concentration or memory
• Anxiety
• Depression, feelings of sadness, or crying spells
• Less interest in sex

Ways to Manage PMS

Every person who menstruates could potentially experience PMS symptoms, but the severity and how well they’re handled may vary widely, says Hahn. For mild PMS symptoms, consider trying these strategies:

• Make sleep a priority. “Sleep allows both your body and mind to rest, repair, and reenergize during a time when daytime fatigue can be a major issue,” says Hahn. Try to get a full eight hours during this time.
• Focus on a balanced diet. “Junk food and high-sugar sweets can taste good for a moment, but they don’t help with PMS and can often worsen symptoms like bloating, nausea, and cramping,” says Hahn, who adds that eating smaller, more frequent, healthier meals may also lessen PMS symptoms.
• Engage in low-impact activity. While exercise may feel like the last thing you want to do in the midst of PMS symptoms, movement increases endorphins and can improve and stabilize mood, tamper food cravings, and decrease pain and discomfort, says Hahn. “Choose something as easy as walking around your block or just stretching in your living room,” she adds.

“I would highly encourage a visit with your doctor or trusted healthcare provider to discuss ways to minimize symptoms, particularly if [they] are interfering with your life, relationships, work, or school,” says Cernadas.

• Hormone fluctuations throughout the menstrual cycle influence energy, emotions, appetite, and stress response, making mood shifts from week to week common.
• Each phase has a distinct emotional pattern: The menstrual phase may bring lower energy and low mood; the follicular and ovulatory phases are often linked to improved mood, as estrogen and serotonin rise; the luteal phase is marked by progesterone changes that can trigger PMS symptoms.
• Prioritizing sleep, healthy eating, and physical activity can help stabilize mood and reduce discomfort. Talk to a doctor if those methods aren’t enough to manage PMS.