Many people believe that mood swings during menstruation are caused by a surge in testosterone, leading to irrational emotions and heightened aggression. However, this is a misconception. The truth is that hormonal changes during the menstrual cycle influence neurotransmitters, affecting mood, energy, and emotional regulation. Understanding these shifts can help people navigate their cycle with awareness and self-compassion.
What Happens to Hormones During Menstruation?
The menstrual cycle involves a complex interplay of hormones, mainly estrogen, progesterone, and testosterone. Let’s break down what happens during your period.
Estrogen & Progesterone Drop
In the days leading up to menstruation, estrogen and progesterone levels decline sharply. Estrogen supports serotonin production, a neurotransmitter responsible for feelings of happiness and emotional balance. Its decline can lead to low mood, irritability, and heightened emotional sensitivity.
Progesterone has a calming effect, so its drop may result in increased anxiety and restlessness.
Testosterone Stays the Same, But Feels Higher
Testosterone does not surge during menstruation. Testosterone rises during ovulation (hence the increased sex-drive and energy), it’s not still rising during menstruation. However, since estrogen and progesterone drop significantly, testosterone levels may feel relatively stronger in comparison.
This relative increase may lead to slightly higher energy, assertiveness, or libido, but it is not the primary cause of mood shifts.
Why Do These Changes Affect Emotions?
Because estrogen plays a key role in regulating serotonin and dopamine, the brain’s feel-good chemicals, its decline can cause:
• Increased emotional sensitivity, making experiences feel more intense.
• Irritability and frustration, as lower serotonin levels affect patience and impulse control.
• Low motivation or sadness, since dopamine is also affected, influencing energy and focus.
While these changes are natural, they can be misunderstood. Rather than being irrational, these shifts reflect the body’s biochemical responses to hormone fluctuations.
How to Support Emotional Balance During Your Period
• Prioritize Rest & Self-Care – Your body is working hard during menstruation. Extra sleep, hydration, and downtime can help.
• Nourish Your Body – Magnesium-rich foods (leafy greens, nuts, dark chocolate) support relaxation and mood stability.
• Gentle Movement – Light exercise like walking or yoga can boost endorphins and ease mood swings.
• Emotional Awareness – Recognizing that mood shifts are biological, not personal, can help reduce self-judgment.
Ways to Naturally Support Estrogen & Progesterone During Menstruation
While hormone levels naturally fluctuate, certain lifestyle choices can support hormonal balance and ease symptoms:
1. Eat Phytoestrogen-Rich Foods – Foods like flaxseeds, soy products, and sesame seeds contain plant-based estrogens that can support hormonal balance.
2. Consume Healthy Fats – Omega-3 fatty acids from walnuts, chia seeds, flaxseeds, and avocados can support hormone production.
3. Increase Vitamin B6 Intake – Foods like bananas, potatoes, and fortified cereals help in progesterone production.
4. Stay Hydrated – Water helps with hormone transport and detoxification, preventing bloating and fatigue.
5. Reduce Sugar & Processed Foods – High sugar intake can cause blood sugar spikes that may worsen mood swings and fatigue.
6. Practice Stress Management – Meditation, deep breathing, or journaling can lower cortisol levels, which can impact estrogen and progesterone balance.
7. Ensure Adequate Sleep – Poor sleep can disrupt hormone regulation, making symptoms more intense.
Final Thoughts
The idea that women become irrational or overly emotional due to testosterone surges during menstruation is a myth. In reality, estrogen and progesterone drops influence brain chemistry, impacting mood and emotions. By understanding these natural fluctuations, we can approach this phase of the cycle with more awareness, self-compassion, and effective self-care strategies.
Comments