Do you know the factors that can set off hormonal mood swings? In my experience, there are 3 major mood triggers that can cause disturbances in the second half of your cycle. By understanding these triggers, you can address them and manage your moods more effectively.
3 mood triggers in the luteal phase
A drop in serotonin
Serotonin is a brain chemical that makes you feel happy and relaxed. It regulates your mood, appetite and cravings, as well as supporting sleep, inflammation and gut health.
What does this have to do with your cycle?
Oestrogen modulates serotonin, and progesterone supports the production of it. So if you have any type of hormonal issue that affects your sex hormones in the luteal phase, it can drop serotonin production.
Symptoms of low serotonin include:
- Mental obsessions
- Compulsive behaviour
- Depressed, sad moods
- Disturbances in your sleep cycle
- Sweet and/or starchy food cravings
- Increased appetite
- Continuing to eat even when you feel full
- Low libido
- Irritability
- Digestive issues
- Lack of joy
- Feeling overwhelmed
These symptoms tend to carry over into your period if low serotonin is the key underlying mood trigger.
Many have found that supplements that support hormone production can help boost serotonin. For example, Vitex, vitamin D and evening primrose oil (EPO) are a few supplements that could be beneficial.
Trauma
Trauma can lead to a lot of future issues with your cycle if not dealt with. This can include daily trauma, past trauma, generational trauma and trauma from significant events. All of these can lead to dysregulation of the nervous system.
If you experienced trauma during the first half of your cycle, it can contribute to issues during the luteal phase. It also makes it easier for you to be triggered by other factors because your nervous system is primed to react.
You may experience:
- Freeze state – shallow breath, cold, sluggish digestion, fatigued, foggy, unable to focus or think straight. Think of this as your system being stuck in low battery mode as your cortisol is low.
- Sympathetic (fight-flight) state – rapid heart rate, anxiety, racing thoughts, feeling agitated and unsafe, constipation, dry mouth and eyes. This is caused by high cortisol and adrenaline levels.
All of these symptoms are more severe in the luteal phase and become potential mood triggers.
To learn more about trauma and how to overcome it, give this article a read.
Histamine
Histamine is an essential chemical in the human body. But if you have higher blood histamine levels, this can cause issues during your luteal phase.
Histamine is involved in:
- Allergic reactions
- The secretion of gastric acid
- Inflammation and healing
- Brain function and memory support
- Acting as an excitatory brain chemical
In terms of hormones, oestrogen increases histamine levels. On the other hand, progesterone increases DAO, which is an enzyme that breaks down histamine.
If you have imbalances such as oestrogen dominance or low progesterone, it can lead to high histamine symptoms such as:
- Brain fog
- Depression
- Anxiety
- Insomnia
- Low blood pressure
- Weight gain
- Hives
- Redness and flushing
- Reacting to foods and other substances
- Constipation or diarrhoea
- Heavy painful periods
- Severe PMS and even PMDD
These can also flare up during pregnancy, IVF treatment and menopause. If you experience this type of symptom picture, a low histamine diet may help to alleviate your symptoms.
Curious about whether a low-histamine approach can help you? Make sure you check this out.
Understanding your mood triggers is just one key strategy for a healthy hormone balance
If you want to understand and calm your PMDD, PMS and monthly mood symptoms once and for all, I invite you to join our FREE monthly Calm Cycle Circle here.
