Do you experience PMDD, uncontrollable moods or anger in your luteal phase? Low levels of BDNF might be to blame.
When we look at mood issues that are linked to your cycle, it’s not just about the hormone balance. There are other important factors, particularly in the brain, that can influence how you feel and react.
One factor I often see playing a role in moodiness and PMS symptoms is BDNF, or brain-derived neurotrophic factor.
What is BDNF?
BDNF or brain-derived neurotrophic factor is a growth factor that is involved in the plasticity of the brain.
Why is this so important?
BDNF can:
- Protect against brain disease such as Alzheimer’s
- Protect against depression and bipolar
- Improve memory
- Have anti-aging effects
- Aid in recovery from injury and trauma by repairing the brain more effectively
- Allow nerve cells to regenerate
It is essential for plasticity – the brain’s ability to form new neural connections throughout life. Healthy levels of BDNF supports brain function, development and repair.
Research has found that BDNF levels are lower in women compared to men. It can also fluctuate throughout the menstrual cycle, and drop lower during the luteal phase.
What are the signs of low BDNF?
There are some key symptoms that suggest low BDNF levels. They include:
Weight gain and cravings – low levels are commonly associated with weight gain and food cravings, particularly during the luteal phase. You eat and eat until you feel sick because you can’t be satiated.
Research suggests that BDNF can induce appetite suppression and weight loss.
Poor sleep – this can include broken sleep or difficulties achieving a deep restful sleep.
Mood imbalances – particularly bipolar, cyclic mood swings, and the tendency to ‘snap’ with anxiety, rage or depression. This shift in mood can happen in an instant, and last for short periods of time.
Depression is linked to low thyroid and low BDNF, so this can become a vicious cycle of issues.
Low systolic blood pressure – systolic is the first number in a blood pressure reading. It refers to the amount of pressure in your arteries during the contraction of your heart muscle.
Low systolic blood pressure can lead to symptoms such as:
- Dizziness or lightheadedness
- Nausea
- Fainting (syncope)
- Dehydration and unusual thirst
- Lack of concentration
- Blurred vision
- Cold, clammy, pale skin
- Rapid, shallow breathing
- Fatigue
- Depression
Who is at risk of low BDNF?
There are several factors that can influence the risk of low BDNF levels.
- Genetics – Some people are genetically predisposed to lower levels. You can get DNA testing to confirm if this is the case for you.
- A history of traumatic events – this can occur any time across your lifetime. Even high cortisol levels as a baby can influence your risk!
- A family history of bipolar disorder
- A personal history of eating disorders – anorexia, bulimia and binge eating disorders are all associated with low BDNF levels
- Unmanaged depression – this can suppress your levels. However, people who are using SSRIs to manage their depression may have higher levels.
- Minimal social interaction from birth – this may be because you are an only child, or were shy and isolated.
- Current PMS, PMDD or cyclic mood swings – women who experience significant symptoms during the luteal phase have much lower levels of BDNF compared to women who don’t.
How does this tie in with mood swings and anger?
We know that around the luteal phase, factors such as serotonin, cortisol and blood sugars can be a problem.
But what happens when you combine low serotonin, high cortisol and imbalanced blood sugars with a drop in BDNF levels? You are far more prone to reacting to situations with anger, anxiety, irritability or depression.
Unfortunately, low BDNF levels can also inhibit you from realising what you’re experiencing. You get stuck in a mind trap, and cannot see past your reactivity to the situation.
But if you experienced that same situation during your follicular phase, your reaction would be much more rational and calm. Women often tell me that they feel like a completely different person when their mood shifts!
The good news is that low BDNF is not a life sentence.
Even if you have all of the risk factors for low levels, you can make adjustments to your diet and lifestyle to support healthy levels. Some people can see results within just a few months!
Looking for a way to balance your mood and hormones during your luteal phase?
I’ve created a meal plan that is designed to help balance your blood sugars, optimise your neurotransmitters and support healthy progesterone production.
Grab my Hormone Support Meal Plan here.
