The connection between menstruation and mental health is often overlooked, yet it plays a critical role in the overall well-being of people who menstruate. During Love Your Menses’ mental health and menstruation workshop series, such as the Girl’s Summit in Hartford, experts and participants explored the intricate relationship between menstrual and mental health, shedding light on socio-economic and biological challenges. Our workshops emphasize the importance of education, empowerment, and actionable insights to address the mental challenges faced by menstruating individuals.
The World Health Organization defines mental health as a state of well-being that enables individuals to cope with life’s stresses, realize their potential, and contribute to their communities. Mental health connects emotional well-being, psychological functioning, and the quality of social relationships. Emotional well-being includes managing positive emotions, such as joy, while controlling negative emotions like anger or sadness. Psychological functioning involves how one thinks, behaves, and adapts to challenges, including processing emotions and maintaining relationships.
Mental health is more than the absence of illness — it represents a holistic sense of wellness and purpose.
Menstruation and Mental Health
Many socioeconomic barriers affect mental health, reducing the quality of life for those who menstruate. This can lead to psychological stress and depression. Sociocultural factors also play a significant role in one’s mental health, including cultural taboos and stigmas that negatively impact emotional well-being.
Emotional and psychological distress related to menstruation often stems from stigma, discomfort, or past negative experiences. Stigma may discourage menstruators from seeking care for menstrual-related conditions. Examples include concealing menstrual products, misconceptions such as “period blood is impure,” and dismissive comments like “she’s moody — she must be on her period.” These stigmas can increase pressure on adolescents navigating life.
Biologically, menstruation also affects mental health. The menstrual cycle is an intricate physiological process involving fluctuating hormone levels that impact the brain (hypothalamus), pituitary gland, and ovaries. The effects of hormonal fluctuations, particularly estrogen and progesterone, significantly impact mood, cognition, and worsening pre-existing medical conditions.
Other biological factors influencing mental health include:
- Premenstrual Syndrome (PMS): Symptoms such as mood swings, irritability, and anxiety occurring prior to menstruation are common and can disrupt daily life.1
- Premenstrual Dysphoric Disorder (PMDD): A severe form of PMS that includes intense mood disturbances, anxiety, and cognitive impairments, that often require clinical attention.2 PMDD could significantly impact menstruators’ ability to perform in school, work, or social settings.3
- Premenstrual Exacerbation (PME): The worsening of pre-existing mental health conditions such as depression, generalized anxiety disorder, or bipolar disorder during the premenstrual phase.3 PME could lead to more severe and persistent symptoms compared to those experienced prior to the luteal phase.
- Psychiatric Symptoms Across the Menstrual Cycle: Fluctuations in hormones such as estrogen and progesterone throughout the menstrual cycle are linked to various psychiatric symptoms. A drop in estrogen and an increase in progesterone during the latter part of the luteal phase of the menstrual cycle can exacerbate mood disorders, leading to heightened irritability, sadness, and anxiety. Severe cases, such as PMDD may result in intrusive thoughts or suicidal ideation. These symptoms often subside at the onset of menstruation. Additionally, changes in gamma-aminobutyric acid (GABA) levels in the brain are influenced by progesterone and have been associated with increased anxiety and depressive symptoms during the luteal phase.3
- Nutritional Factors in Menstrual Health: Dietary habits and specific nutrients significantly impact PMS symptoms. Adequate calcium and vitamin D intake support neuromuscular function and mood regulation. Magnesium supplementation may alleviate anxiety and mood swings by also regulating neurotransmitter function, while vitamin B6, which is essential for serotonin production, can reduce depressive symptoms when taken appropriately. Balanced dietary patterns, including complex carbohydrates, lean proteins, and healthy fats, further support emotional and physical stability during the menstrual cycle.5
- Acne Vulgaris: Hormonal fluctuations during the menstrual cycle can lead to acne, negatively impacting self-esteem, particularly in adolescents.1
- Neurotransmitter Sensitivity: Hormonal changes during the menstrual cycle can alter serotonin regulation, a hormone that is critical for mood stability. Lower serotonin levels in the luteal phase may contribute to increased susceptibility to depressive symptoms and irritability.2
- Cognitive Impairment: Some menstruators report difficulties with focus, memory, and decision-making during certain phases of the menstrual cycle, which may be linked to hormonal fluctuations affecting the prefrontal cortex function.3
Coping Strategies for Menstrual-Related Mental Health Challenges
Understanding your body, recognizing patterns, and acknowledging that these changes are not unique to you can be the first step in managing the impact of the menstrual cycle on mental health.
When managing pain, it is best to get clinical advice from your physician or to obtain over-the-counter medications or holistic remedies to alleviate discomfort. Do not normalize painful periods such as dysmenorrhea — again, seek professional care for severe symptoms.4 Practice self-care by engaging in relaxing activities such as journaling, meditation, or listening to music. Consider your time of menstruation as a time for self-care and reflection. And also prioritize adequate rest and hydration.1
There are some inexpensive ways of practicing self-care such as exercising, listening to music while jogging, walking or cycling, or sipping tea while bird watching. Remember during exercise, endorphins are released, which improves mood and reduces stress.4 Additionally, Consume anti-inflammatory foods, such as berries, during your cycle to improve mood; ensure adequate calcium and vitamin D intake, incorporate magnesium-rich foods to support mood regulation, and consider vitamin B6 supplementation under professional guidance.5 For more information, consult a nutritionist or primary care physician for more healthier food options.
Finally, healthy relationships are essential for mental well-being. Foster open conversations about shared experiences by creating or joining a support group to connect with others facing similar challenges.1 If symptoms such as persistent sadness, extreme fatigue, or difficulty concentrating persist, seek guidance from mental health professionals.3 Therapy should be normalized since many people are receiving therapy as a 2023 CDC report highlights that 23% of U.S. adults (nearly 1 in 4) received therapy or mental health treatment.
Actionable Takeaways
It is evident that menstruation significantly impacts mental health, yet this issue remains overlooked and unaddressed. Raising awareness about menstrual-related mental health issues is crucial, and governments, communities, schools, and families should work to address them.
To support a healthy adolescent population, additional public health research is essential to address the gap in literature and knowledge surrounding the impact of menstruation on mental health. Furthermore, educators, parents, and healthcare providers should promote open discussions surrounding menstruation and mental health to dismantle this stigma.2 Menstrual and Mental health should be recognized as a vital component of overall wellness.
We also encourage menstruators to join peer support groups or seek mentorship through organizations like Love Your Menses. Consider becoming a certified Menstrual Health Coach through the Love Your Menses Menstrual Health Coaching program to provide informed and compassionate peer support to others who menstruate.
Menstrual health and mental wellness are deeply interconnected. By addressing period-related challenges and fostering supportive environments, we can empower menstruators, particularly the youth, to thrive. Through initiatives like Mental Health and Menstruation workshops, we continue to lead efforts to educate and advocate for global menstrual equity and wellness.
For more resources or to get involved, visit www.loveyourmenses.com.
Written by Ebere Azumah, Ariel Farb, and Ilyssa Otto
Works cited:
- American Psychological Association. Speaking of Psychology: How the Menstrual Cycle Affects Women’s Brains and Behavior. APA. https://www.apa.org/news/podcasts/speaking-of-psychology/menstrual-cycle. Published June 7, 2023. Accessed December 23, 2024.
- American Psychiatric Association. The Menstrual Cycle and Mental Health Concerns. APA. https://www.psychiatry.org/news-room/apa-blogs/the-menstrual-cycle-and-mental-health-concerns. Published March 16, 2022. Accessed December 23, 2024.
- Handy AB, Greenfield SF, Yonkers KA, Payne LA. Psychiatric Symptoms Across the Menstrual Cycle in Adult Women: A Comprehensive Review. Harv Rev Psychiatry. 2022;30(2):100-117. doi:10.1097/HRP.0000000000000329
- Loma Linda University Health. How the menstrual cycle impacts mental health. Loma Linda University Health. https://news.llu.edu/health-wellness/how-menstrual-cycle-impacts-mental-health. Published August 10, 2023. Accessed December 23, 2024.
- Hawkins J, Avery A, O’Sullivan M. Impact of nutritional diet therapy on premenstrual syndrome. J Womens Health Nutr. 2023;15(3):45-54. doi:10.1007/s11296-023-9928757.
