Are you tired of constant mood swings leading up to your period? The key might be to nourish your brain.
Although hormones do play a role in mood fluctuations leading up to menstruation, they aren’t the only problem. Low serotonin levels are incredibly common in women who struggle with mood and mental health symptoms in the lead-up to their period.
By making a few simple changes, you can learn how to nourish your brain and encourage the production of feel-good brain chemicals.
Understanding your brain during the luteal phase
There is a two-way street between your brain and your hormones. If your brain is unhappy, your hormones will fluctuate. If your hormones are out of balance, your brain chemicals are sure to follow.
There are a few brain chemicals we want good levels of during the luteal phase to protect our mood. But the most important is serotonin. Low serotonin can lead to many familiar PMS symptoms, including:
- 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
There are several hormonal issues that can deplete serotonin. Low levels of progesterone can cause low serotonin. Oestrogen imbalances can also lead to low serotonin.
Without enough serotonin, your brain has no back-up buffer. To minimise mood swings, your goal should be to nourish your brain and support healthy levels of neurotransmitters.
How to nourish your brain chemicals naturally
There are several easy ways that you can support a healthy balance in the brain.
Daily movement – exercise is the best thing you can do for your brain, even when you don’t feel like it! Walking, cycling, running, yoga and gardening are some great options. Aim for 40 minutes per day.
Cold therapy – jump into a cold shower, pool or even straight into the ocean! Cold water helps to boost your serotonin levels naturally. It is uncomfortable at first, but you’ll often feel more alert and energised within minutes!
New experiences – to rewire the brain and support healthy levels of neurotransmitters, do something new. This could be ordering a new dish from your favourite restaurant or trying a new hobby. Even going for a walk somewhere new is good for your mind.
Sunshine – daylight and sunshine are incredibly nourishing for the brain. Get out into the day whenever you can. If you live somewhere with little sunlight, invest in a lightbox or consider supplementing vitamin D.
Visualisation – if you find yourself dreading the second half of your cycle, this is a powerful tool.
Visualise exactly what you want to experience during your luteal phase. See yourself as happy, doing all the things you want to do, feeling joyful, calm and motivated. This tells your brain that it is true, and your brain responds with a hit of serotonin.
Can supplements help to nourish your brain?
There are some supplements that may help you to restore neurotransmitter balance and nourish your brain back to health. These include:
- SAMe – this helps with detoxification and boosting serotonin levels
- Tryptophan – an amino acid that is a precursor to calming, happy brain chemicals
- Tyrosine – another precursor amino acid
- St Johns Wart – a herb that has a similar effect to SSRI medications
- Magnesium – a co-factor for many brain chemicals and other essential reactions
- Acetyl L carnitine – supports serotonin levels, and is particularly helpful for those who have low moods and no energy
However, we don’t want to just take these willy-nilly, as some people can have negative reactions.
In some cases, they can have the opposite effect than what is intended. If you are using any form of medication that affect the brain or nervous system, you should not take these supplements without seeking tailored advice and supervision.
Factors that deplete your neurotransmitters
Just like there are factors that can nourish your brain chemicals, there are also factors that deplete them. These are best avoided, particularly during the luteal phase.
Alcohol
When you’re feeling flat or moody before your period, you might go for a glass of wine or head out to party. Unfortunately, this is the opposite of what your body needs to feel good!
Alcohol gives you a temporary boost of serotonin, which is why you feel better at first. But over time alcohol depletes your serotonin levels, as well as throwing off the balance of other calming and happy chemicals.
This is a particular concern for the luteal phase. Research suggests that alcohol during the luteal phase has a more significant impact on your mood than the follicular phase. So if you’re concerned about your mood, keep the wine for the first half of your cycle!
Social media & TV
When you want to unwind, do you end up scrolling mindlessly through social media? Or do you switch on the TV and binge-watch your latest series?
Even though these might seem relaxing, they are actually depleting for your body and brain. Over time, they can lower neurotransmitter levels including serotonin. If you do want to watch a little TV at night, watch one episode, then read a book to wind down properly.
Low vitamin D
A common reason behind low levels of neurotransmitters is vitamin D deficiency. Low vitamin D levels can throw off the balance of several key brain chemicals, including serotonin.
This is one of the reasons why people tend to be more depressed in winter. Vitamin D levels drop and serotonin follows, leading to seasonal depression.
Getting enough vitamin D over the warmer months is key for mental health. If you have low levels, working with a practitioner can help you restore healthy levels.
The best way to nourish your brain is with a nutritious diet.
That’s why I’ve created a meal plan that is designed to help balance blood sugars, support progesterone production and prevent bloating.
