For many women, their monthly menstrual cycle brings more than just physical symptoms like cramps and bloating—it can also affect their mood. Experiencing mood swings, irritability, or emotional highs and lows during a period is common, but what exactly causes these changes? Let’s dive into the science behind menstrual mood swings and how hormones play a significant role in this process.

1. Hormonal Fluctuations During the Menstrual Cycle

A woman’s menstrual cycle is driven by a delicate balance of hormones, primarily estrogen and progesterone. These hormones rise and fall throughout the cycle, influencing not only reproductive functions but also brain chemistry and mood.

• Estrogen levels rise during the first half of the cycle, peaking around ovulation. This hormone is generally associated with improved mood, increased energy, and a sense of well-being. However, after ovulation, estrogen levels drop, and progesterone levels rise, leading to a more sedative, calming effect.
• As progesterone peaks in the second half of the cycle (the luteal phase), it can sometimes contribute to feelings of tiredness, sadness, or irritability. If fertilization doesn’t occur, both estrogen and progesterone levels drop sharply, signaling the onset of menstruation and often triggering emotional changes.

2. Premenstrual Syndrome (PMS) and Mood Swings

PMS affects around to 80% of women, and mood swings are one of its most common symptoms. Mood swings can range from mild irritability to more intense feelings of anxiety or sadness. These emotional shifts are most often triggered by the sharp decline in estrogen and progesterone in the days leading up to menstruation.

Some women may also experience Premenstrual Dysphoric Disorder (PMDD), a more severe form of PMS. PMDD includes extreme mood changes, depression, and irritability, and may require medical attention or hormonal treatments to manage.

3. Neurotransmitter Imbalance: The Role of Serotonin

Hormones like estrogen also affect the production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. When estrogen levels dip, serotonin levels may drop as well, leading to symptoms like mood swings, irritability, and sadness. This drop in serotonin can make women feel more emotional or reactive during their period.

4. Stress and Lifestyle Factors

Beyond hormones, stress and lifestyle factors can exacerbate mood swings during a period. Poor sleep, high levels of stress, lack of exercise, and poor nutrition can make emotional symptoms worse. For example:

• Sleep deprivation can make anyone feel more irritable and emotionally unstable.
• High stress levels can magnify the emotional effects of hormonal changes.
• Unhealthy eating habits (like consuming too much sugar or caffeine) can lead to energy crashes, further aggravating mood swings. 

5. Coping Strategies for Menstrual Mood Swings

While mood swings during your period are often unavoidable due to natural hormonal changes, there are ways to help manage them:

• Stay active: Regular physical activity can boost endorphin levels, which improve mood and reduce stress.
• Eat a balanced diet: Eating foods rich in vitamins, minerals, and healthy fats can help balance blood sugar levels and support brain function.
• Get enough sleep: Proper rest helps regulate mood and stress levels.
• Practice stress-relief techniques: Yoga, meditation, or deep breathing exercises can reduce anxiety and improve emotional well-being.

6. Supplements for Hormonal Balance

In addition to lifestyle changes, some women may benefit from natural supplements designed to balance hormones and support emotional health. Supplements like vitamin B6, magnesium, or chasteberry may help reduce the intensity of mood swings.

Conclusion

Mood swings during your period are a normal part of the menstrual cycle, caused by hormonal fluctuations and changes in brain chemistry. While it can be frustrating to deal with emotional ups and downs, understanding the underlying causes can help you better manage these changes. Implementing healthy lifestyle practices and considering supplements to balance hormones can make a significant difference in how you feel throughout your cycle.

If you find that your mood swings are severe or negatively impact your life, it’s always a good idea to speak with a healthcare professional to explore other treatments or support options.

By gaining a deeper understanding of your body’s natural cycles, you can work with your hormones rather than against them, creating a sense of balance and well-being throughout your menstrual cycle.