Do you feel like you become a monster when PMS hits? Does your pre-menstrual anger, frustration or sadness stop you from enjoying life? Let’s take a look at 3 reasons why you might experience intense mood swings in the weeks leading up to your period.
A refresher on the luteal phase
The luteal phase is the second half of the menstrual cycle. It starts after your ovulate and ends at the first day of your period.
During the luteal phase, a structure called the corpus luteum develops. The corpus luteum releases hormones including progesterone and some oestrogen. If you don’t fall pregnant during this time, the corpus luteum will shrivel, causing a drop in progesterone.
It is normal for some slight response to this shift in hormones. But some women are more sensitive to these shifts. Sometimes it’s the higher level of oestrogen that causes problems, and other times it’s the drop in progesterone.
For some women, it is the shift in hormones itself that can be a problem. These women often feel like they’re stuck on a never-ending cycle of ups and downs, only feeling relief when their period starts.
Intense mood swings during the luteal phase
A common sign of sensitivity to the luteal phase shifts is intense mood swings. This can include symptoms such as irritability, anger, frustration, overwhelm, sadness, depression and anxiety.
But these symptoms aren’t always caused directly by sex hormones. So the solution isn’t always as simple as ‘balance your hormones and you’ll feel better’.
The changes that occur during the luteal phase aren’t just about the hormones themselves. They occur throughout the body – your thyroid, liver, gallbladder, brain, nervous system and even your blood pressure and energy production.
There are three major contributors to intense mood swings during your luteal phase. By understanding how these influence your mood, you can take back control of your mood (and your life) during this phase.
3 reasons behind your intense mood swings
Blood sugar fluctuations
Your blood sugar levels are key for providing fuel to the cells in your body. But if there is an imbalance in blood sugar levels, the natural hormonal shifts you experience will have a more significant effect.
There are a few forms of imbalance we need to think about when it comes to intense mood swings:
- Hyperglycaemia/hyperinsulinaemia – high blood sugar and insulin levels
- Hypoglycaemia – low blood sugar levels
- Insulin resistance – when you are producing insulin, but it’s unable to do its job properly
So what do these imbalances mean for your hormones and mood?
There is a two-way relationship between blood sugar levels and most sex hormones.
Over-exposure to progesterone and/or oestrogen can cause insulin resistance over time. This may be exposure via contraception such as the Pill, or it could be an imbalance within your body.
A spike in progesterone can also cause hypoglycaemia. This can occur after eating, and many of the symptoms mimic depression. Some of the symptoms of low blood sugars include:
- Extreme fatigue
- Depression
- Mood swings
- Food cravings, particularly sweet cravings
- Nausea
- Dizziness
Those who suffer with PMDD are more likely to suffer from low blood sugar levels and the resulting symptoms.
High insulin levels can also have knock-on effects for hormones. Some of the common signs include excess testosterone, problems with losing weight and skin tags.
If you have any issues with blood sugar fluctuations, there are steps you can take. Firstly, look at getting yourself tested for fasting blood glucose, insulin and other blood sugar indicators.
I think it is also worth getting a blood sugar tester at your local pharmacy. Your blood sugar may be fine in the morning when you get a blood test done. But it’s important to look at the regulation throughout the day and throughout your cycle. Unfortunately, one blood test can’t tell you if your levels drop after eating for a few days every month!
You also want to focus on eating a diet that keeps your blood sugar steady.
Some simple steps to get you started are:
- Include a source of protein and fibre at each meal
- Switch refined carbohydrates for wholefood carbohydrates
- Add some cinnamon and vanilla – they help to balance blood sugars
- Consider using chromium after meals
- Get some extra magnesium in to help balance your blood sugars – think magnesium sprays or an Epsom salt bath
Low serotonin levels
Another massive contributor to extreme mood swings is low serotonin levels. Serotonin is an essential brain chemical that helps us to feel balanced and happy. If your levels are low, your body has no back-up resources to keep your mood steady during the luteal phase.
Symptoms of low serotonin include:
- Depressed mood
- Disturbed sleep cycle
- Low libido
- Craving sweet and starchy foods
- Digestive issues
- Irritability
- A lack of joy
- Feeling overwhelmed
- Increased perception of pain
How sex hormones influence serotonin
Sex hormones can lead to different imbalances and symptoms. Unfortunately, all of them can lead to low serotonin and resulting mood swings!
Excess oestrogen = low serotonin, high glutamate, leads to anxiety, insomnia, anger, multiple days of discharge
Low oestrogen = low serotonin, leads to poor memory, brain fog, needing to pee frequently, no egg-white discharge
Low progesterone = low serotonin, leading to depression, sore painful breasts, extreme fatigue, mood swings, no ovulation
The good news is there are ways we can balance out your brain chemical levels. Some of my favourites include:
- Move on a daily basis
- Get out into the sunshine whenever possible
- Give cold therapy a try
- Avoid factors that deplete brain chemicals – including alcohol, excess social media and TV, low vitamin D levels
- Consider supplements to support brain function
Thyroid hormone imbalances
Your thyroid hormone levels can fluctuate throughout your cycle. But if your levels are dropping too low, it could lead to PMS symptoms including intense mood swings.
Some signs of an underactive thyroid include:
- Depression (particularly if unresponsive to anti-depressants)
- Heavy painful periods
- High cholesterol
- Fatigue
- Pallor
- Thinning hair or hair loss
- Brittle nails
- Constipation
- Difficulty losing weight
- Sunken eyes
- Leptin issues (needing to snack constantly)
- Hoarse voice
- Puffy eyes
- Muscle cramps
- Poor memory
- Brain fog
- Hearing loss
The thyroid-sex hormone link
As the thyroid is the ‘master gland’ of the body, it’s no surprise that it has many links with our sex hormone levels.
Studies found that a high percentage of women with PMS had thyroid issues such as sub-clinical hypothyroidism. When they treated the underactive thyroid, all of those women experienced complete relief of PMS symptoms!
There is also a relationship between the thyroid and serotonin. Research has found that the thyroid can modulate serotonin levels. So if you are having issues with serotonin balance, your thyroid is probably involved as well.
Some women experience a bipolar shift of symptoms, swinging between anxiety during the follicular phase and depression during the luteal phase. In this case, your period may even give you some relief, as you feel ‘human’ again!
Most doctors will only test for TSH levels. But sometimes, TSH is ok or at least in the ‘acceptable range’, but your other hormones are not. For example, you might be producing enough T4 (inactive hormone), but not converting it to the active form (T3). This can cause the above symptoms, but go undetected if only TSH is tested.
I also recommend getting your iodine checked. Many women are low in iodine. You can get it through your diet by consuming fish and seaweed.
But for some women, a supplement can be a game-changer for their symptoms. It’s important to get the right balance of iodine, as too little or too much can cause issues. It’s best to work with a practitioner to help you find your sweet spot.
Experiencing intense mood swings during your luteal phase?
Eating to balance your hormones is a great first step to get you feeling calm and balanced.
I’ve created a meal plan that is designed to help balance blood sugars, support progesterone production and prevent bloating.
