Navigating Period Mood Swings: A Guide to Healthy Eating for Vibrant Menstrual Experiences
**Managing Mood Swings During the Menstrual Cycle: The Role of Diet**
The menstrual cycle is a complex interplay of hormones, and one of the most significant players is oestrogen. This hormone significantly influences mood regulation, causing emotional changes during ovulation and the luteal phase. Oestrogen fluctuations can lead to emotional sensitivity, anxiety, frustration, sadness, and increased appetite [1][3].
During ovulation, rising levels of oestrogen cause emotional changes such as heightened emotional sensitivity, anxiety, frustration, or sadness. As the cycle progresses, fluctuating levels of oestrogen combined with progesterone, especially in the luteal phase following ovulation, intensify these mood fluctuations, contributing to mood swings and emotional ups and downs [1].
To manage these hormone-driven mood changes, a dietary approach can be beneficial. A plant-based, nutrient-dense diet, similar to a Mediterranean-style diet, rich in fiber, healthy fats, and lean proteins, supports the body’s hormone production and elimination systems [2]. This includes liver metabolism and digestive excretion of oestrogen, which helps maintain estrogen balance.
Incorporating a wide variety of foods that promote healthy estrogen metabolism can mitigate symptoms of hormonal imbalance and mood disturbances. Supporting liver function and ensuring adequate fiber intake may enhance oestrogen breakdown and removal, potentially reducing the severity of mood-related symptoms [2].
Some specific foods that can help manage mood changes during the menstrual cycle include protein-rich foods like beef, tofu, dairy, eggs, and nuts and seeds such as pistachios, sunflower seeds, and peanuts. These foods are rich in Vitamin B6 and zinc, which have shown to improve low mood associated with periods. Whole grains, such as whole grain bread, brown rice, pasta, quinoa, can also help relieve period symptoms due to their fiber content and nutrients like vitamin B6 and magnesium [1].
Fruits can help relieve some sweet cravings and provide added nutrients, while getting nuts and seeds roasted and slightly salted can help fulfill savory cravings. Consuming 85% dark chocolate in small amounts can improve mood, and chocolate is commonly craved during the menstrual cycle due to its ability to release feel-good chemicals and provide a pain-relieving effect [1].
In addition, calcium intake, found in foods like milk and enriched tofu, has shown to decrease period symptoms. Oestrogen may play a role in regulating hunger, with high levels related to improved feelings of fullness post-meal and suppression of hunger [1].
Furthermore, serotonin, a brain chemical associated with happiness, can be produced from its building block, tryptophan, found in protein-rich foods. 5-HTP, a direct precursor to serotonin, can be taken as a supplement to boost serotonin levels. A small study found that decreasing serotonin production by removing tryptophan from the diet worsened period symptoms [1].
brain feed's 5-HTP supplement is extracted and isolated from Ghanian Griffonia Simplicifolia seeds and is 98% comprised of 5-HTP. This supplement can be a helpful addition to a balanced diet and lifestyle for managing mood swings during the menstrual cycle [1].
In summary, understanding the hormone-driven mood changes during the menstrual cycle and supporting hormone metabolism through diet can help manage emotional symptoms more effectively [1][2][3]. By incorporating a Mediterranean-style, plant-rich, fiber-dense, healthy fats and lean protein diet, individuals can support their hormonal balance and potentially reduce the severity of mood-related symptoms.
The science of women's health reveals that diet plays a significant role in managing mood swings during the menstrual cycle, as a healthy, nutrient-dense diet can support hormone production and elimination systems, thus helping maintain estrogen balance [2]. To achieve this, incorporating protein-rich foods, whole grains, and fruits, as well as supplementing with 5-HTP, can mitigate symptoms of hormonal imbalance and mood disturbances [1, 2]. Health-and-wellness enthusiasts may find that focusing on mood support through diet and supplementation during women's health issues can improve their overall health-and-wellness.
