Could low blood pressure be the cause of your pre-menstrual symptoms? The hormonal changes throughout your cycle can exacerbate low blood pressure. This can lead to a variety of unpleasant symptoms.
Let’s look at the link between hypotension and hormones, plus some simple tweaks to boost your BP naturally.
What is low blood pressure?
We know that the ideal blood pressure is around 120/80. For most people, low blood pressure is 90/60 or lower. However, some people may still experience symptoms on the lower side of ‘normal’.
Blood pressure has two numbers – systolic (the first number) and diastolic. During the luteal phase, women can experience a lower systolic reading. So if you have a reading that is something like 100/80 or 90/70, it could still cause symptoms.
Signs of low blood pressure
Some of the symptoms associated with low BP include:
- Dizziness or lightheadedness
- Nausea
- Fainting (syncope)
- Dehydration and unusual thirst
- Fogginess
- Lack of concentration
- Clumsiness and being accident-prone
- Blurred vision
- Cold, clammy, hands
- Pale skin
- Rapid, shallow breathing
- Fatigue
- Depression
These symptoms can occur due to a variety of reasons. If you experience any of these, particularly during your luteal phase, it’s worth checking your blood pressure.
Why are we more likely to have low BP during the luteal phase?
There are multiple factors that can lead to lower blood pressure during your luteal phase. They include:
- High oestrogen levels: oestrogen can dilate blood vessels and encourage the production of nitric oxide. If your blood vessels expand, there is less pressure. As oestrogen dominance is a common issue, this can further exacerbate problems.
- High progesterone levels: when progesterone levels rise, aldosterone levels drop. This leads to more excretion of fluid and sodium through the kidneys. The drop in fluid and sodium cause lower BP.
- Low BDNF levels: Brain-derived neurotrophic factor is lower during the luteal phase. This affects the nervous system, including blood pressure regulation. A common sign that BDNF is to blame is lower systolic, but normal diastolic levels.
- Low blood sugar levels: Some women experience blood sugar fluctuations and even reactive hypoglycaemia during the luteal phase. This can also influence your BP.
- Increased histamine: high histamine is another common issue during the luteal phase. This contracts smooth muscles and dilates blood vessels. If you eat something you’re sensitive to, you feel exhausted and foggy – this is because of lower BP.
- Hypothyroidism: another common health issue that is exacerbated during the luteal phase is an underactive thyroid. This can influence BP levels.
Simple ways to boost your blood pressure
So if your BP is on the lower side, what can you do? There are a few simple tweaks you can make to support a healthy level.
Start with a glass of water with salt
Do you wake up and feel like you’ve been hit by a truck? This is common for women with low BP.
One simple way to boost your energy in the morning is having a small glass of water with 1/4 tsp of good quality salt. If this gives you an energy boost, there’s a good chance your low energy is BP-related.
Switch your breakfast up
Do you have lemon and water followed by a green smoothie? Although these might be healthy, they are also high in potassium and low in sodium. This is not great for those with low blood pressure.
Instead, swap them for something savoury with a good amount of protein, healthy fats and salt. For example, you might have some eggs, smoked salmon, avocado and greens. That way, you still get plenty of nutrition, but balance out your sodium and potassium.
Keep hydrated
When you are dehydrated, your blood pressure can drop. As your progesterone levels rise during the luteal phase, it has a diuretic effect. That means your body excretes more water and sodium.
So make sure you keep an eye on your fluid intake, particularly during your luteal phase.
Check your B12
One lesser-known cause of low blood pressure is B12 deficiency. Even if your levels are on the lower side of ‘normal’, you may experience blood pressure issues. I’ve worked with clients who become symptomatic around 200pmol/L.
Not sure what your B12 levels are like? Consider asking for them to be tested when you next speak with your GP.
So what should you be eating during your luteal phase?
I’ve created a simple meal plan designed to support you through your luteal phase by:
- Balancing blood sugars
- Supporting progesterone production
- Boosting your mood
Sound like what you need? Grab my Hormone Support Meal Plan here.
