My husband and I raised three daughters and there were times during their teenage years when, in all honesty, I wanted to move out. The emotional fluctuations – from joy to frustration, sadness, and anxiety – often pushed me to my limits. And, just when I thought I couldn’t take it anymore, their periods would kick in restoring the sense of emotional equilibrium at home.
In one outstanding “Parent of the Year” moment, instead of texting my Mum with those sentiments, I inadvertently shared them publicly on Facebook. Imagine my embarrassment when Mum messaged me and shared that my inside thoughts were emblazoned all over social media.
In retrospect, I wish I had possessed the knowledge then that I’ve gained since, not only for the well-being of my daughters but also for myself. Before undergoing a total hysterectomy at 30, I felt like I only had one emotionally stable week a month. During the rest of the time, PMS significantly impacted my mood, exacerbating feelings of depression and heightened anxiety.
If you feel like PMS should stand for “Pardon My Sobbing”, “Pissy Mood Syndrome” or “Pour More Scotch”, you’re not alone. As it turns out, there’s a massive connection between hormonal fluctuations, PMS, and anxiety. If your depression is worse, sobriety is harder, and you suddenly find yourself tempted by a life of crime, there’s a reason for it.
The Never-Ending Tale of Hormonal Changes
Reflecting on the significant hormonal fluctuations women experience between the ages of 8 and 55, I am impressed by their resilience and dedication to consistently fulfill their responsibilities to themselves, their families, and their careers. There are 6 major hormonal shifts in a woman’s life. The average woman experiences around 450 menstrual cycles in her lifetime.
- Puberty – The developmental stage of life characterized by physical, hormonal, and emotional changes that prepare the human body for reproduction. This process typically occurs between the ages of 8 and 13. During puberty, there is an increase in the production of key hormones including estrogen, progesterone, luteinizing hormone, and follicle-stimulating hormone. All of this happens before myelination occurs in the brain making cognitive processing and behavioral control very difficult.
- Menstrual Cycle – Throughout the menstrual cycle hormone levels rise and fall in a distinct pattern. From day 1 to day 14, estrogen levels progressively increase, followed by a gradual decline from day 15 to day 28. Meanwhile, progesterone levels remain relatively low during the first half of the cycle (days 1 to 14) before rising steadily until approximately day 22, after which there is a sudden decrease about five days prior to the onset of menstruation.
- Pre-Menstrual Syndrome – Hormonal shifts (especially drops in estrogen and progesterone) trigger a handful of symptoms ranging from mild to severe, one to two weeks before your period starts.
- Pregnancy – Progesterone and estrogen increase significantly during pregnancy to support the growth and development of the baby, maintain the pregnancy, and prepare the body for childbirth and breastfeeding.
- Post-Partum – Estrogen and progesterone plummet after pregnancy ends and stay low until ovulation resumes. Thyroid hormones can also drop off and thyroid disease can set in, triggering fatigue and depression.
- Peri-Menopause – During peri-menopause levels of estrogen and progesterone start to decline before periods cease completely. Some women sail through these changes. However, many others experience an increase in anxiety, depression, pain levels, and hot flashes, and may struggle to sleep through the night.
- Menopause – As menopause occurs, the female body stops producing eggs, and the production of estrogen and progesterone bottoms out.
And, none of these account for the emotional shifts, changes, and challenges that contraceptive use or hormonal imbalances such as PMDD, PCOS, estrogen dominance, or endometriosis can incur.
The Connection Between Hormonal Changes, PMS, and Anxiety
“One day she’s calm and smiling—any guest who sees her in your home will praise her then: “This woman is the best in all the world and also the most beautiful.” The next day she’s wild and unapproachable, unbearable even to look at, filled with snapping hate, ferocious … enraged at loved ones and at enemies alike.” Semonides, 7th Century BC
For millennia, humanity has understood the connection between hormonal changes and emotional lability. The Royal College of Nursing writes “In the ancient medical world it was believed that a ‘wandering womb’ caused suffocation and death. Menstruation and pregnancy were thought to make women the weaker sex, both physically and mentally. By the late nineteenth century, it was deemed scientifically proven that women’s biology made them less rational than men, unfit to participate in many areas of public life.”
It’s no wonder these conclusions were drawn when contemporary studies show that women in England are more often arrested for shoplifting when they have PMS, and women in the US tend to have their periods during their first week in jail. In 2022, Quirishi et al. demonstrated a clear link between those with substance use disorders, PMS, and relapse.
Today, we have rational, scientific explanations for the cyclical impact our hormones have on our mental health and behavior.
By the end of this article, you’ll have 9 tips to help you stay calm, rational, sober, and out of jail during PMS.
How Your Hormones Affect Your Moods
The two major players in our emotional volatility are estrogen and progesterone.
Estrogen – as estrogen levels decline, there is a corresponding decrease in serotonin, often referred to as the feel-good neurotransmitter. This reduction in serotonin is correlated with various psychological and emotional challenges. They include low self-esteem, imposter syndrome, depression, anxiety, OCD, irritability, anger, cravings, insomnia, and suicidal ideations.
Moreover, diminished estrogen levels can adversely impact blood sugar regulation. This may increase the likelihood of hypoglycemia and influence your body’s response to insulin resulting in unstable blood sugar levels. (Research at one addiction treatment center showed that most of their clients suffered from a form of hypoglycemia. Low blood sugar starves the part of your brain responsible for making reasonable decisions, and hungry brains relapse.)
Progesterone – as progesterone levels decrease, there is a direct impact on your GABA. This leads to increased tension, stress, burnout, sleep disturbances, feelings of overwhelm, and heightened cravings.
Hormones Don’t Only Affect PMS and Anxiety
Given the hormonal fluctuations outlined above, it is evident that while PMS and anxiety are closely interrelated. However, there are many emotional implications for all the hormonal changes women go through.
The marked decline in estrogen and progesterone levels following pregnancy, coupled with copper overload, deficiencies in Omega-3 fatty acids, and an insufficient supply of nutritional co-factors essential for neurotransmitter production, may contribute to a spectrum of symptoms from depression through to psychosis.
Research indicates that during the final two years of menopause, women without a prior history of mental health disorders are at an increased risk of developing one. Additionally, individuals with a previous history may experience relapses or exacerbations of existing symptoms. These changes can also heighten the likelihood of relapse. They can also potentially lead to issues related to moderate substance use becoming unmanageable. Furthermore, the substantial emotional fluctuations characteristic of these transitional phases in both peri-menopause and menopause witness a significant rise in the use of antidepressants and over-the-counter or prescription sleep aids.
Hope For Those Struggling With PMS and Anxiety
At the beginning of this post, I told you that in retrospect, I wish I had possessed the knowledge then that I’ve gained since. Why? Because these insights hold transformative potential. They offer the ability to cultivate emotional balance, mitigate symptoms of depression and anxiety, foster inner peace and joy, and empower you to engage in relationships—whether as a leader, partner, or a parent—in a healthy manner. Let’s look at what you can do to support your hormonal health.
Track Your Cycle and Symptoms
It honestly blows my mind that so many women don’t keep track of their cycles. With all the apps and journals out there to help you log mood swings, energy ups and downs, and when your period is coming, it’s never been easier! If tech isn’t your thing, just use a paper calendar. Mark down the day your period starts and then circle the date four weeks later. That’s when your next cycle is due.
Doing this can really help you figure out those times when you might need some extra TLC during PMS. Plus, it lets you spot if something feels off with your hormones—like having cycles shorter than 28 days or longer than that, or if they’re way heavier or lighter than usual. I was chatting with one woman who said she started tracking her cycle so she could work with her body instead of fighting against it. Smart move!
Foods that Support Hormonal Balance to Reduce PMS and Anxiety
Modifying your diet and lifestyle forms a fundamental basis for alleviating symptoms by as much as 80%. Following my hysterectomy, I discovered the link between gluten intolerance and endometriosis. Reflecting on this, I often contemplate whether earlier dietary changes could have influenced my need for surgery. In Traditional Chinese Medicine, there is an emphasis on certain foods that promote reproductive health. Nutrient-dense options rich in vitamins A, C, and K—alongside alpha-lipoic acid, taurine, lecithin, essential fatty acids, glutathione, and protein—are all recognized for their supportive roles in maintaining reproductive well-being. Sour or green foods support uterine health, and turmeric, and green tea also confer benefits.
Seek Extra Support During Hormonal Changes
Here are 9 ways to support your body’s needs and elevate your mood during PMS:
- Going to extra AA meetings to avoid relapse
- Scheduling your talk therapy appointment for your PMS week
- Eating protein every three hours to keep your blood sugar stable and prevent relapse. Easy, go-to protein sources, include meat, nuts, seeds, low-sugar protein bars (I love Aloha brand), protein powders, legumes, and beans. (Be aware that low estrogen can trigger belly bloat and discomfort. If beans, grains, or legumes make this worse, stick to meat, nuts, and seeds.) Keeping blood sugar stable often resolves a lot of serotonin and GABA-type symptoms without taking supplements.
- Avoiding sugary snacks. Did you know, according to the Women’s Health Network, “women with PMS eat 275% more refined sugar than those without PMS?” They go on to say this throws our hormones further out of balance, which only makes our symptoms worse. This was probably the hardest thing for me. I remember buying 2-liters of cherry pop as a teenager to meet my cravings. As it turns out, this was one of the worst things I could do. The sugar drove up inflammation, making my cramps worse and further dysregulating my mood and hormones. If you can, replace refined sugars with the natural sugars found in fruit. Only consume them at the end of your meal or with healthy fats and proteins at snack time. This will help keep your blood sugar regulated. If you need something sweet, try one serving of Pascha dark chocolate.
- Taking tryptophan or 5-HTP. If you’re feeling depressed and anxious, tryptophan or 5-HTP provides the precursors to serotonin and melatonin (which helps you sleep). As little as 50mg of 5-HTP taken at 4 p.m. during PMS can alleviate cravings, help you sleep better, and improve your mood. If you are already taking an anti-depressant, you should not take tryptophan or 5HTP without talking to someone. Too much serotonin can cause serotonin syndrome.
- Taking 50mg to 200mg of GABA – If you feel stressed out and overwhelmed can alleviate symptoms and help you feel calm. Magnesium-rich foods including dark chocolate, nuts, seeds, brown rice, leafy greens, and salmon, also support the GABA pathway. If that’s not enough, you may also consider an adaptogen such as bacopa, licorice, ashwagandha, Rhodiola, or ginseng. Always consult with a knowledgeable practitioner before starting a new supplement regimen because they can interact with medications and affect current health conditions.
- Trying castor oil packs before you start your cycle. Castor oil packs are simple, luxurious, spa-like treatments that carry a multitude of benefits. They include easing the symptoms of PMS, menstrual cramps, and hormonal imbalances. For instructions on how to do a castor oil pack, drop me an email at “support@sycamoreandsagenutrition.com.” Put the phrase Castor Oil in the title and I’ll send you my handout.
- Exercising to Your Level of Ability – Exercise gives you a natural high and works as nature’s pain killer. I lost count of the number of times my Mum would drag me out for a walk when my cramps were excruciating. Exercising helps with healthy insulin signaling for blood sugar balance, and improves circulation. During the first week of your period, you may find that your body handles less intense exercise better. Try going for a walk, do some light stretching exercises, or low-volume strength training.
- Getting Hormone Support – Many natural remedies provide additional support for PMS or hormonal regulation. Brands like Vitanica truly understand the female body, creating outstanding formulas for PCOS, PMS, cramping, perimenopause, and menopause. If you feel like this is not enough, get labs done with a functional health practitioner. This will establish a baseline for your hormonal health. You may find you need some bio-identical hormone replacement therapy or natural thyroid medication to alleviate your symptoms.
Taking Control: Navigating Hormonal Changes to Reduce PMS and Anxiety
The connection between women’s hormones and mental health is undeniable. Hormonal fluctuations can significantly impact our mood, potentially triggering anxiety, depression, substance use relapse, and even criminal activity.
However, understanding this connection empowers us to take proactive steps towards managing our mental health. By tracking our cycles and symptoms, seeking extra support during hormonal shifts, maintaining a balanced diet, and considering supplements or hormone support as needed, we can navigate these hormonal changes more effectively.
Remember, every woman’s body is unique, and what works for one may not work for another. Therefore, it’s crucial to consult with a healthcare professional before making any significant changes to your diet or supplement regimen. By taking these steps, we can not only improve our mental health but also our overall well-being allowing us to show up with confidence in whatever capacity is required.
You are not alone in this journey. Support is always available to you. If you find yourself feeling overwhelmed, please don’t hesitate to reach out for a chat. Together, we can work towards helping you regain your sense of well-being.