Understanding the hormones behind the chaos

Girls, have you ever had an inexplicable outburst over something little? Or came down with an overwhelming feeling of anxiety? Then you questioned whether these random breakdowns were a little uncalled for. Next time you have an unexpected emotional flare-up, better check your period calendar immediately. Many people notice that these abrupt mood shifts happen during the excruciating week leading up to their menstruation date. But what causes these sudden meltdowns, or what we call 'mood swings '? Here's what's really happening.

Female bodies are nothing less than hormonal rollercoasters. Women's menstrual cycle is 28 days on average (though it can range from 21 to 35 days), and hormones like estrogen and progesterone play a central role in regulating it.

The cycle can be broken down into four phases medically, the 'menstrual phase' (Day 1-5), the 'follicular phase' (Day 1-13), the 'ovulation' (Day 14), and lastly the 'luteal phase', starting around day 15 of the cycle, leading up to the period. The premenstrual week (Days 21-28) falls into the 'late luteal phase.' What happens in the 'late luteal phase '? 

During ovulation, the uterus prepares a potential nesting site for a possible pregnancy. But when the pregnancy does not occur, there is a drop in both the hormones (estrogen and progesterone), leading to physical discomfort and emotional turbulence.

The direct drop in estrogen affects serotonin, known as the 'happy chemical', and dopamine, known as the  'motivation molecule'.

The drop in progesterone affects our fluid balance. Together, they cause mental symptoms such as irritability, mood swings, anxiety or restlessness, difficulty concentrating, overall low mood, and lack of motivation.

Physical symptoms include bloating, swelling of breasts, cramping or back pain, headaches or migraines, acne breakouts, cravings for sweets, fatigue, and lack of sleep. Then, how to manage these symptoms and navigate through this painful week? 

Healthy diet 

First and foremost, a healthy and balanced diet is essential, consisting of lean protein, whole grains, and vegetables.

Eating potassium-rich foods, such as bananas, sweet potatoes, spinach, beans, and lentils, can help ease discomfort, particularly abdominal bloating and tension.

Magnesium-rich sources, such as nuts, seeds, and leafy greens, can help relax muscles and relieve cramps. Limiting salt, sugar, and caffeine intake may seem complicated, but it can yield significant benefits if executed effectively.  

Hydration

Drinking enough water (six to eight glasses a day) is a must to stay hydrated and reduce water retention during this time. Herbal teas like ginger, peppermint, and chamomile can help ease cramping, bloating, and relax the digestive system.

Sleep and Exercise 

Seven to nine hours of sleep per day are essential for feeling well-rested. Walking or jogging can provide a daily boost of serotonin and dopamine, as well as exposure to sunlight.

Yoga, breathing exercises, and light stretching may be the solution for soothing cramps and reducing tension. Maintaining a daily exercise routine will help keep energy levels up and lift your mood by regulating hormones.

Symptom relief and self-care

If the cramps push your thresholds, you can opt for heating pads, warm baths, and over-the-counter painkillers (ibuprofen). Self-care is essential for releasing stress and emotional tension. Maintain a simple skincare routine consisting of a cleanser, moisturiser, and SPF during this time—no need to stress over acne flare-ups, as they often result from hormonal fluctuations. Talking to loved ones, friends, or journaling can be healthy outlets for emotions. 

If these symptoms seem severe and unmanageable to the extent of affecting daily functioning, we must seek medical attention, as it may be a sign of PMDD (Premenstrual Dysphoric Disorder). 

Gradual hormone withdrawal is what causes all these PMS symptoms. Hormones are the driving factors of brain chemistry. Sp, it's almost like living in four seasons of womanhood every month for every woman out there, each with its own mood, energy, and strengths.

If you or your friends and fellows feel an overwhelming wave of emotions, go through crying spells, or feel demotivated to follow through with your piled-up chores, do not dismiss yourself. Take some time, check your calendars, and most importantly, be kind to yourselves. Perhaps it's not you, but rather the hormones.

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