The menstrual cycle is a natural rhythm that women experience every month and shapes not only a woman’s physical well-being but also her emotional landscape. Among the various hormonal changes that accompany this monthly cycle, premenstrual emotional sensitivity stands out as a phenomenon experienced by women globally.
Premenstrual emotional sensitivity refers to the heightened emotional responsiveness and vulnerability that occurs in the days before their period. This sensitivity manifests in various emotional states, ranging from subtle mood swings to pronounced feelings of stress and sadness, and can significantly impact a woman’s overall well-being and daily functioning.
In this article, through the lens of research, we aim to shine a light on this often-overlooked aspect of women’s emotional well-being, to help grow a deeper understanding of the challenges and complexities women experience every month while navigating the hormonal fluctuations of the menstrual cycle. Through this article we have one main goal to start the conversation toward greater awareness, respect, and support for women’s menstrual well-being worldwide.
1- The physiological mechanisms underlying premenstrual emotional sensitivity: hormonal fluctuations and imbalances.
Premenstrual emotional sensitivity, often colloquially referred to as “PMS” (Premenstrual Syndrome), encompasses a range of emotional symptoms experienced by women in the days leading up to their menstrual periods.
While it is a common phenomenon, its underlying physiological mechanisms are still being elucidated. However, research indicates that the different hormone levels occurring during the menstrual cycle play a central role in precipitating these mood disorders.
One of the key hormones involved in the menstrual cycle is estrogen, which rises steadily in the first half of the cycle, known as the follicular phase. Estrogen is associated with feelings of well-being, energy, and motivation.
However, as the menstrual cycle progresses towards the second half, levels of estrogen decline, reaching their lowest point just before the period starts. This decrease in estrogen levels has been linked to mood changes, including feelings of irritability, sadness, or anxiety.
Another hormone implicated in premenstrual emotional sensitivity is progesterone. Progesterone levels rise after ovulation during the second half of the menstrual cycle or the luteal phase, peaking around mid-cycle.
While progesterone is necessary for maintaining a pregnancy, its fluctuations during the menstrual cycle can also influence mood. Research suggests that high levels of progesterone may cause symptoms of anxiety and depression among women in reproductive age.
2- Navigating Premenstrual Emotional Sensitivity
In a groundbreaking study titled “The impact of menstrual symptoms on everyday life: a survey among 42,879 women,” researchers provided profound insights into the tangible effects of menstrual symptoms on women’s daily lives, shedding light on the real-world implications of hormonal transitions on emotional well-being.
This comprehensive survey, encompassing a significant sample size, offered a nuanced understanding of how menstrual symptoms manifest and impact various aspects of women’s lives.
- Understanding Emotional Symptoms During the Premenstrual Phase:
One key revelation from the study was the prevalence of emotional symptoms experienced by women in the premenstrual phase. Across diverse age groups and cultural backgrounds, respondents reported a range of emotional challenges, including uncontrollable mood swings, irritability, anxiety, and severe depression, in the days leading up to menstruation.
These emotional fluctuations significantly disrupted women’s daily routines, affecting their ability to concentrate, engage in social activities, and fulfill professional obligations.
Heightened irritability and mood swings are common during this phase. Women often find themselves experiencing sudden shifts in mood, ranging from feelings of irritability and frustration to sadness and tearfulness. These mood symptoms disrupt emotional stability and interpersonal relationships.
The survey also highlighted the prevalence of anxiety and tension as prominent emotional symptoms experienced by women before menstruation. Many women reported feeling anxious or on edge during this time, with heightened levels of stress and worry impacting their ability to cope with daily tasks and responsibilities. This emotional tension contributes to feelings of overwhelm and exacerbates existing stressors in women’s lives.
Moreover, symptoms of depression are prevalent among women during the premenstrual phase. Feelings of sadness, hopelessness, and low mood intensify in the days leading up to menstruation, affecting overall well-being and quality of life. These emotional struggles challenge engagement in daily activities, leading to decreased motivation and productivity.
- Coping Strategies and Mitigation:
The study delved into the coping strategies employed by women to manage menstrual symptoms and mitigate their impact on emotional health. While some respondents sought medical interventions such as pain medication or hormonal birth control, many relied on self-care practices, social support networks, and lifestyle changes to navigate the challenges of the premenstrual phase.
- Acknowledging the Impact:
The emotional symptoms experienced during the premenstrual phase significantly disrupt women’s daily life, impacting relationships, work performance, and overall quality of life. By acknowledging the prevalence and impact of these symptoms, we can better support women in managing their emotional health and navigating the challenges of the menstrual cycle with greater understanding and empathy.
The pervasive nature of menstrual symptoms underscores the profound burden that premenstrual emotional sensitivity imposes on women’s overall well-being and quality of life. It’s imperative to recognize these challenges and work towards creating supportive environments where women feel understood and supported to manage their emotional well-being effectively during this phase.
3-The impact of societal stigma surrounding menstruation on women’s ability to address and cope with emotional sensitivity.
Societal stigma perpetuates the notion that menstruation is a taboo subject, shrouded in secrecy and shame. This stigma manifests in various forms, from cultural taboos that dictate what women can and cannot do during their periods to the subtle yet pervasive messages that portray menstruation as something dirty or embarrassing.
As a result, women often internalize these negative beliefs about their own bodies and natural bodily functions, leading to feelings of shame, embarrassment, and inadequacy.
Furthermore, the silence surrounding menstruation reinforces the idea that discussing menstrual health and its associated symptoms is taboo or inappropriate. This lack of open dialogue deprives women of the opportunity to seek support, guidance, and validation for their experiences of emotional sensitivity during their periods. Instead, they may feel isolated and alone in their struggles, further exacerbating feelings of distress and discomfort.
The societal stigma and silence surrounding menstruation also contribute to a lack of education and awareness about menstrual health issues, including emotional sensitivity. Without access to accurate information and resources, women may struggle to understand the link between their menstrual cycles and emotional well-being, leading to feelings of confusion and frustration.
However, the normalization of menstrual pain and emotional sensitivity as “just part of being a woman” perpetuates the misconception that these experiences are inevitable and unworthy of attention or intervention. This normalization can lead to a dismissal of women’s concerns and a discouragement to seek help for managing their premenstrual symptoms.
By perpetuating shame, limiting access to information and support, and normalizing women’s suffering, these societal attitudes contribute to the perpetuation of emotional distress and discomfort. Recognizing and challenging these stigmas and silences is the first step in promoting open dialogue, awareness, and support for women’s menstrual and mental health.
4- The role of serotonin in enhancing premenstrual Emotional Balance.
Serotonin is a neurotransmitter in the brain that plays a vital role in regulating mood, emotions, and feelings of well-being. Fluctuations in serotonin levels can influence mood stability and emotional responses.
Research suggests that serotonin levels may decrease in the luteal phase of the menstrual cycle, which is the phase leading up to menstruation. This decrease in serotonin levels can contribute to mood changes such as irritability, sadness, and anxiety experienced by some women during this time.
Moreover, Low serotonin levels have been associated with depressive symptoms, including feelings of sadness, hopelessness, and low mood, which are commonly experienced by women with premenstrual emotional sensitivity.
Therefore, understanding the role of serotonin levels in the context of hormonal fluctuations during the menstrual cycle is essential for comprehensively addressing premenstrual emotional sensitivity and its impact on women’s well-being.
Serotonin is considered a mood stabilizer, which is why Increasing serotonin levels before menstruation can help alleviate emotional sensitivity and improve mood during the premenstrual phase. Here are several strategies that may help boost serotonin levels:
- Maintain a Balanced Diet: Most of the serotonin is made in the gut, which is why Healthy eating is vital in boosting serotonin. consuming healthy foods rich in tryptophan, an amino acid that is a precursor to serotonin, can support serotonin production.
Foods such as turkey, chicken, eggs, nuts, seeds, and pineapples are good sources of tryptophan. Additionally, complex carbohydrates in whole grains can help boost serotonin levels. This is because they promote the release of insulin, which helps transport tryptophan to the brain. - Regular Exercise: Regular aerobic exercise can naturally increase the feel-good chemical serotonin in your brain. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the mood-boosting benefits.
- Get Sufficient Sleep: Prioritize getting enough sleep during the premenstrual phase, as low hours of sleep can negatively impact serotonin levels and mood. Aim for 7-9 hours of quality sleep per night to support overall well-being.
- Manage Stress: Chronic stress can lower serotonin levels and make you more emotionally sensitive. Stress-reduction activities such as mindfulness meditation, deep breathing exercises, and yoga can promote relaxation and support serotonin production.
- Soak up the Sunlight: Sunlight exposure stimulates the production of serotonin in the brain. Take walks in nature during daylight hours, especially in the morning, to help regulate your body’s internal clock and enhance your mood.
- Take Dietary Supplements: Certain dietary supplements may support serotonin production. These include omega-3 fatty acids, vitamin B, vitamin D, and magnesium. However, it’s essential to consult with a health care provider before starting any new supplements, especially if you have underlying health conditions or are taking medications.
- Limit Caffeine and Alcohol: Consuming too much caffeine and alcohol can disrupt serotonin levels and worsen mood symptoms. Limiting intake or avoiding these substances altogether may help support serotonin balance.
- Practice Relaxation Techniques: Engage in relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization exercises to promote feelings of calmness and reduce stress levels.
- Cold showers: Taking a cold shower can stimulate the release of serotonin indirectly. Moreover, cold showers have been associated with the release of endorphins, which are natural painkillers and mood enhancers. However, it’s important to listen to your body and choose activities that feel comfortable to you and your body.
- Practice self-care: Engaging in self-care practices, including getting a massage, getting a facial, or a new hair cut can indirectly increase serotonin levels by promoting relaxation, reducing stress, and enhancing overall emotional well-being.
By incorporating these lifestyle strategies into your routine before your period, you can boost serotonin production and potentially reduce the severity of symptoms during the premenstrual phase. However, it’s important to note that individual responses may vary, so consulting with a healthcare provider can provide personalized recommendations tailored to your specific needs and circumstances.
