Do you find yourself crabby and snapping at everyone before your period? Or do you become a sobbing wreck for a week straight before you realise it’s that point in your cycle? Mood swings in the luteal phase are common, but you don’t have to simply grin and bear it. If you want to boost your mood and avoid feeling unhappy, there are some simple steps you can take.
Why do I feel so moody before my period?
There are a few key factors that affect your mood during the luteal phase. Some are directly related to your hormone levels, but others are factors that influence your hormones.
3 of the biggest contributors to mood swings before your period are:
- Fluctuating blood sugar levels – this can mimic many of the symptoms of depression and anxiety, including mood swings, extreme fatigue and irritability
- Low serotonin levels – this essential brain chemical is needed for a balanced, happy mood. Unfortunately, if your levels are low during the luteal phase, you have no back-up to maintain your mood during the hormonal shifts.
- Thyroid imbalances – low or fluctuating thyroid hormone levels can have a massive influence on your mood. It’s common for women with thyroid issues to experience swings between depression and anxiety symptoms
It’s critical to identify which factors are playing a role in your mood shifts. However, there are some easy ways you can boost your mood naturally in the lead-up to menstruation.
5 Easy Ways To Boost Your Mood Before Your Period
Move your body daily
One of the easiest ways to boost your mood at any point in your cycle is to move your body!
Aim for 40 minutes of exercise daily. This can be as simple as going for a walk or a swim. If you are feeling sore or low in energy, doing some yoga at home is a great option to move without needing to work up a sweat.
Try a castor oil pack
This home remedy is simple and soothing. Apply a castor oil pack over the liver, and pop a heat pack on top. This is a great way to relax and unwind before bed.
You don’t want to apply it too close to the start of your period, so it’s best used in the first week post-ovulation.
Light up your life
Another simple way to boost your mood is to get some light into your daily routine. Sunshine is the best option, but if you live somewhere that light is limited, there are alternatives.
Lightboxes and red light therapy are two ways to get the light your body needs. If it’s winter, vitamin D may also be warranted to give your mood a boost.
Show your liver some love
It is your liver’s job to detoxify anything that your body doesn’t need, including hormones. But if your liver has a big burden to work through between hormones, medication, alcohol, environmental toxins and more, it can struggle to keep up.
That’s why we want to include little practices to support your liver. This can be as simple as drinking dandelion root or green tea each day. Or you might include some bitters each day such as lemon juice or bitter green vegetables.
Some herbs can also be useful for liver support such as St Mary’s thistle. Remember to seek advice before you add herbs to your regime.
Optimise your digestion
Unfortunately, constipation is a common symptom for women leading up to their period. If your bowels aren’t regular, your body can’t excrete the excess hormones. This causes them to build up and lead to symptoms.
There’s no one way to relieve constipation and get your bowels on track. So find what works for you! Some ideas to get your bowels moving daily include:
- 60ml of aloe vera juice in the evening
- Include soaked flaxseeds or chia seeds daily
- Taking magnesium
- Adding psyllium to your baked goods
- Use a squatty potty or stool, so your knees are higher than your pelvis when on the toilet
Some herbs may also aid with constipation. It’s best to work with a practitioner who can identify the causes and prescribe herbs that address those concerns.
What should I avoid prior to my period?
It’s not just what you do to boost your mood – it’s what you don’t do. There are two main things to avoid during your luteal phase for your mood’s sake.
Alcohol
It’s common to unwind from a stressful day with a glass or two of wine. But alcohol can impact on your blood sugar regulation and your serotonin levels.
We know that alcohol is a depressant for the nervous system – it slows down the function of the brain. This includes the functions related to balancing your mood. It temporarily boosts serotonin levels, which is why you feel good at first. But long-term, it reduces serotonin levels.
Sugar
Step away from the lollies! Sugary foods are a recipe for blood sugar levels fluctuating all over the place, which leads to a flare-up in mood symptoms.
When your blood sugar crashes, you can feel depressed. If you reach for more sweets to boost your mood, the sudden spike in levels can make you feel anxious and jittery.
If you cannot resist your sweet tooth, reach for some fibre-rich fruit. The fibre in fruit help to balance out blood sugar levels, so you won’t end up on the mood rollercoaster.
Want to know exactly what to eat to boost your mood before your period?
I’ve created a meal plan that is designed to help balance blood sugars, support progesterone production and prevent bloating.
Grab my Hormone Support Meal Plan here.
