Do you experience anxiety, low moods, pain and poor sleep during your luteal phase? Low serotonin may be to blame for your symptoms.
Let’s look at why serotonin is so important, and some simple ways to boost your levels.
Serotonin is often known as the ‘happy hormone’. But serotonin is not just about protecting against depression and supporting mood. It has an impact on many systems of the body.
One of the most important for women is serotonin’s ability to balance hormones. Without healthy levels of serotonin, many women experience severe PMS and PMDD symptoms.
The symptoms of low serotonin
Some of the key issues caused by low serotonin include:
- Depression and low mood
- Anxiety – often obsessing, overthinking and ‘mind chatter’, leaving you fatigued
- Compulsive behaviour
- Sleep issues – trouble falling asleep, waking in the night, unable to fall back asleep
- Compulsive eating – overeating for the sake of it, your stomach might be full but you still feel unsatisfied
- Low libido
- Struggling or unable to orgasm
- Gut issues, particularly constipation
- Lack of motivation and joy
- Brain fog and memory issues
- Body aches and pains, flare-ups in chronic pain
These symptoms may come and go. You might feel fine during the follicular phase. But once the luteal phase hits, you feel terrible.
Monitor how you feel – emotionally and physically. Note when your symptoms occur and if there are any patterns.
The connection between oestrogen, progesterone and serotonin
There is a close relationship between sex hormones and serotonin.
Oestrogen modulates serotonin, helping to optimise your levels. If you have too much or too little oestrogen, it can throw off the balance. Progesterone boosts your serotonin level. If progesterone is low, serotonin will follow.
How you feel throughout your cycle can give a clue about what is going on. With oestrogen dominance and low serotonin, your symptoms will be in the luteal phase. If symptoms hit when your period starts, it suggests your oestrogen is low. This means it can’t support serotonin production.
Monitor how you feel throughout your cycle. Note when you feel more energised and focused, and when you feel foggy and anxious.
The effects on your luteal phase
Many women experience the effects of low serotonin during the luteal phase. This is because there are several key functions that are impacted by our hormones during this time.
Thyroid function
Thyroid hormones fluctuate during your cycle. Research has found that thyroid hormones support serotonin levels.
If there is too much or too little oestrogen, it can interfere with the thyroid. Make sure you watch for symptoms of low thyroid function during your cycle.
GABA
Oestrogen can also affect GABA levels. GABA relaxes us and helps us to sleep. If oestrogen is too high, it suppresses GABA and builds up glutamate. This leads to symptoms such as:
- Anxiety
- Sleep issues
- Food sensitivities, particularly to high glutamate foods such as soy and MSG
- Heart palpitations and racing pulse
Low GABA is also linked with low serotonin.
Blood sugar balance
It’s common to have sugar cravings during the luteal phase. This can be a combination of hormonal shifts and low serotonin.
Serotonin controls the release of insulin. Insulin buffers blood sugar levels, keeping you steady. Without enough insulin, your levels will fluctuate wildly. Over time, this can lead to insulin resistance and even diabetes.
This is why it’s best to avoid sugary foods during the luteal phase. Instead, reach for slow carbs that fuel your body. Your body is asking for energy, not just sugar!
The good news is that boosting serotonin will balance your appetite and sugar cravings out.
How to boost low serotonin levels
There are many ways you can boost your mood and serotonin levels. Many of these are simple diet and lifestyle tweaks.
Support a healthy gut
Serotonin is produced in the gut by certain strains of bacteria. That’s why it’s important to support gut health. This may include taking a probiotic supplement, or addressing underlying issues such as candida overgrowth.
Unsure of how to best support your gut? Seek advice from a qualified practitioner.
Include the building blocks
To make serotonin, we need amino acids such as tryptophan. You can include this using a supplement, or include tryptophan-rich foods such as:
- Fish
- Chicken
- Eggs
- Turkey
- Dairy products (if you tolerate them)
- Nuts and seeds
- Oats
Add in daily boosters
Some of the daily lifestyle habits that can boost your levels include:
- Cold showers
- Exercise, particularly cardio
- Sunshine – if it’s winter, consider vitamin D supplements or sun lamps
- Visualisations and affirmations – this can quickly elevate your mood
- Following through with what you say you will do – don’t overcommit yourself!
Avoid the serotonin depleters
There are a few factors that can reduce serotonin. It’s best to avoid these during the luteal phase.
Alcohol – this can be a struggle as some women crave alcohol during their luteal phase. But I recommend not drinking it during this phase.
Refined sugars – we crave sugar when blood sugar levels are out of balance. But what your body actually needs is a satiating meal or snack to provide energy.
Instead of sweet treats, find something that quenches the cravings without spiking your blood sugar levels.
For example, make some oats with coconut cream, seeds and a drizzle of honey. The honey will feel like the sweet treat you need. The fibre, fat and nutrients will balance your blood sugars and fuel you for longer.
Social media – don’t get stuck scrolling through Facebook or Instagram! Although you might feel better for a short period of time, it can lower your neurotransmitters.
Consider hiding or even uninstalling your social media during your luteal phase.
Looking to support your mood and feel great during the second half of your cycle?
I’ve created a meal plan that is designed to:
- Balance blood sugars
- Support progesterone production
- Prevent bloating
- Improve your mood
Sound like what you need? Grab my Hormone Support Meal Plan here.
