How do menstrual cycles impact our mood?

Every month, many women or people with ovaries go through a hormonal dance that influences much more than their fertility. Menstrual cycles, with their complex hormonal fluctuations , play a significant role in how women feel, perceive, and react to their daily environment. For some, these changes are subtle, barely noticeable. For others, they are profound, influencing every aspect of their lives, from their physical energy to their emotional state. So, how do these menstrual cycles shape our mood? And why does this experience vary so much from one woman to the next? Let's explore the impact of the menstrual cycle on our emotional well-being in this article.

What to remember

• The menstrual cycle is divided into four phases: menstrual, follicular, ovulation, and luteal. Each phase influences mood differently, with the luteal phase being particularly associated with emotional fluctuations and premenstrual syndrome (PMS).
• Fluctuations in hormones like estrogen and progesterone affect energy, confidence, and stress levels, causing mood swings throughout the cycle.
• The impact of menstrual cycles on mood varies considerably from person to person due to biological, psychological, and environmental factors.

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The menstrual phase (lasts 3 to 7 days): from sadness to introspection

The menstrual phase marks the beginning of a new menstrual cycle. In the absence of fertilization and implantation of an egg , high levels of progesterone and estrogen decrease, signaling to the uterus that there is no need to keep the uterine lining prepared for a possible pregnancy. As a result, this lining, called the endometrium, is expelled from the body in the form of menstruation. This natural process is accompanied by uterine contractions that help evacuate tissue and blood, which can sometimes cause menstrual pain , or dysmenorrhea.

Impact of the menstrual phase on mood

The menstrual phase, with its hormonal changes, can affect mood in many different ways.

Decreased estrogen and progesterone levels can lead to feelings of fatigue and tiredness. For some women, this manifests as an increased need for rest or sleep.

Some may experience a form of melancholy, sadness, or depressive mood during this phase, although the exact reason remains debated. It is possible that hormonal fluctuations affect the brain's mood-related neurotransmitters.

This period can also be seen as a time of reflection, where some menstruating people feel more introspective and contemplative . It can be a special time for intimacy with oneself, away from outside distractions.

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The follicular phase (days 1 to 14): increase in well-being

The follicular phase is the first of the four phases of the menstrual cycle. It begins on the first day of menstruation, when hormone levels are at their lowest, and ends with ovulation. During this phase, several small follicles (small fluid-filled sacs containing oocytes) begin to develop in the ovaries. Each follicle contains one oocyte (or egg). Under the influence of FSH (follicle-stimulating hormone), one of these follicles will become dominant and continue to grow, while the others will regress.

As the follicles develop, they produce estrogen, leading to a gradual increase in this hormone in the body. Estrogen's role is to prepare the lining of the uterus (endometrium) for possible embryo implantation.

Impact of the follicular phase on mood

Estrogen, often referred to as the "feel-good hormone," has a significant impact on mood. Early in the follicular phase, when menstruation begins, some women may still experience the remnants of premenstrual symptoms. However, as estrogen levels increase, many of these symptoms diminish.

The rise in estrogen influences the brain's reward system , which can lead to a boost in energy, increased self-confidence, and an overall improvement in mood. It is common to feel more alert, optimistic, and motivated during this phase . Cognitive abilities, such as concentration and creativity, may also be enhanced. Additionally, the rise in estrogen can lead to a feeling of social openness , making people more likely to seek out social interactions and be receptive to new experiences.

The ovulation phase (14th day): increased libido, self-confidence and greater sensitivity

Ovulation is the central event of the menstrual cycle and usually occurs around day 14 of a 28-day cycle, although this date and duration can vary from woman to woman and from one menstrual cycle to another, and there can also be changes, sometimes abrupt, in menstrual cycles. Under the influence of estrogen, the brain releases a large amount of another hormone called LH ( luteinizing hormone ), which causes the dominant follicle to rupture. It is this event that allows the mature egg, contained inside the follicle, to be released. Once in the fallopian tube, the egg is ready to be fertilized for a short time, usually 12 to 24 hours.

Along with this surge in estrogen, there's also a slight increase in testosterone. While this hormone is typically associated with men, it also plays a crucial role in women's health and sexuality.

Impact of ovulation on mood

The increase in estrogen and testosterone levels during ovulation can have remarkable effects on mood and behavior.

Testosterone, often associated with libido, experiences a slight spike during ovulation, which can lead to increased sexual desire in menstruating individuals. These hormones can also increase feelings of self-confidence, energy, and well-being. This is why many people feel more alert, energetic, and confident during this time.

This can also cause greater emotional sensitivity in some individuals. However, this phase is not without its challenges. The surge of hormones can also make some women more sensitive or emotionally reactive . They may feel more empathetic, intuitive, or even vulnerable. Some may have more intense reactions to situations or events that, under other circumstances, would have been perceived as less significant.

These mood swings , while potentially unsettling, are a natural response to hormonal changes occurring in the body.

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The key role of hormones in the menstrual cycle >

The luteal phase (days 15 to 28): from serenity to emotional storm

After ovulation, the ruptured follicle transforms into a structure called the corpus luteum. This structure releases primarily progesterone and, to a lesser extent, estrogen. These hormones prepare the endometrium (the uterine lining) to receive a potential embryo should the egg be fertilized. If fertilization does not occur, the corpus luteum disintegrates, and progesterone and estrogen levels begin to drop, marking the end of the luteal phase and the approach of menstruation.

Impact of the luteal phase on mood

The luteal phase is like an emotional journey, often starting peacefully but can become more tumultuous as it progresses.

Why do we often say we're in a bad mood before our period? It's simple! At the beginning of the luteal phase, during the first few days after ovulation, the still-high levels of estrogen combined with the rise in progesterone can provide a feeling of calm, relaxation, and serenity . This is a time when many menstruating people feel balanced and in harmony with themselves.

As the luteal phase progresses and estrogen and progesterone levels decrease, mood can become more unstable, known as “mood swings.” Feelings of irritability, anxiety, fatigue, heightened sensitivity, or even sadness are commonly reported. It is during this time that premenstrual syndrome (PMS) may occur. PMS is a collection of physical, emotional, and behavioral symptoms that can vary in intensity and affect women a few days before the onset of menstruation. It is important to note that the severity and nature of symptoms can vary greatly from woman to woman.

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The impact of menstrual cycle hormones on our mood varies from person to person.

It's important to note that not all menstruators experience mood fluctuations related to their menstrual cycle. While many may experience emotional changes at different times during their cycle, the intensity, nature, and even presence of these changes vary greatly from woman to woman, and that's okay!

Every menstruating person experiences their menstrual cycle differently due to many factors, whether biological, psychological or environmental.

Biological differences:

• Hormonal variability: Although all women experience hormonal fluctuations throughout their cycle, the absolute levels of these hormones and the speed of their changes can vary considerably from woman to woman.
• Hormone sensitivity: Some people are more sensitive to hormonal fluctuations and may therefore experience more intense or subtle mood changes.
• Medical conditions: Conditions like polycystic ovarian syndrome (PCOS), endometriosis, or other hormonal imbalances can affect how a woman experiences her cycle.

Psychological factors:

• Mental health history: Menstruating people with a history of mood disorders such as depression or anxiety may experience heightened symptoms during certain phases of their cycle.
• Resilience: How a woman handles stress and emotional changes can influence how she experiences her cycle.

Environmental factors:

• Diet and Exercise: Diet, exercise, and other lifestyle habits can influence hormonal balance and, therefore, mood.
• Stress: High levels of stress or traumatic events can exacerbate symptoms associated with the menstrual cycle. Let's take a quick digression! Did you know that stress can change the length of a menstrual cycle ? A cycle can become shorter or longer .

Genetic factors:

Some researchers suggest that there may be a genetic component that determines how a woman responds to hormonal fluctuations in her cycle.

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