Often overlooked but vital, the menstrual cycle speaks volumes about your health. In recent years, menstrual health has been recognized as the fifth vital sign, alongside temperature, pulse, blood pressure, and respiratory rate. This recognition is essential as it highlights the importance of menstrual health in overall health and wellbeing.

Mental health, in particular, is closely linked to the menstrual cycle. Fluctuations in hormone levels during the menstrual cycle can significantly impact mood and emotional well-being. 

This blog explores the relationship between mental health, the menstrual cycle as a vital sign, and how this knowledge can positively impact your well-being.

The Menstrual Cycle & Mental Health 

For many women, the menstrual cycle is a core part of their lived experience, considering it is a crucial component of the female reproductive system and overall health. But you may not know that this all-important reproductive element is also linked to mental health.

It is so important that it is labeled the fifth vital sign, highlighting its significance in overall wellness and healthcare. The menstrual cycle affects mental health in many ways, including hormonal fluctuations that impact mood, anxiety, and depression. 

Hormone levels (estrogen and progesterone) change dramatically throughout the menstrual cycle. These hormonal fluctuations can affect neurotransmitters regulating mood and emotions in the brain. These changes can lead to premenstrual syndrome (PMS) symptoms, including irritability, mood swings, and anxiety in some women. In worst-case scenarios, this condition can progress into premenstrual dysphoric disorder (PMDD), characterized by severe mood changes and depression. 

Other mental health conditions that can be influenced by the menstrual cycle include bipolar disorder and anxiety disorders. For those with bipolar disorder, changes in hormonal levels can trigger manic or depressive episodes. Anxiety disorders, such as generalized anxiety disorder or panic disorder, may also rear their ugly heads during specific menstrual cycle stages.

Understanding the link between the menstrual cycle and mental health is crucial for those struggling with period-related mental health issues. By recognizing the potential impact of hormonal fluctuations on mental health, you can take steps to manage your symptoms and seek appropriate treatment if necessary.

Mental Health Concerns Connected to the Menstrual Cycle

• Premenstrual syndrome (PMS): A combination of physical and emotional symptoms that can occur in the days leading up to a period, including mood swings, irritability, anxiety, and depression.
• Premenstrual dysphoric disorder (PMDD): A more severe form of PMS that can significantly interfere with daily activities and relationships, characterized by symptoms such as severe depression, irritability, and anxiety.
• Postpartum depression: A type of depression that can occur after childbirth, typically due to hormonal changes and post-natal stress. Symptoms include sadness, hopelessness, and difficulty bonding with the baby.
• Perimenopausal depression: Depression that occurs during the years leading up to menopause, often due to hormonal changes and other factors such as stress and lifestyle changes.
• Anxiety: Hormonal fluctuations during the menstrual cycle can lead to increased anxiety, manifesting as excessive worry, restlessness, or panic attacks.

 

It’s important to note that while these conditions may be connected to the menstrual cycle, they can also occur outside of it and may have other underlying causes. It’s always best to consult with a healthcare provider for a proper diagnosis and treatment plan. 

As you have read, the menstrual cycle can have a significant impact on mental health, with hormonal fluctuations often causing mood changes, anxiety, and even depression. So, how can you support our mental health during these times? You can start by tracking your menstrual cycle, providing valuable insight into the hormone patterns and changes that may contribute to your symptoms. Let’s explore the benefits of menstrual cycle tracking and some practical tools and methods for doing so.

Why Track Your Menstrual Cycles for Mental Health?

Tracking your menstrual cycle is synonymous with self-care and can be a critical and powerful tool for understanding your mental health. 

Some of the Benefits of Tracking Your Menstrual Cycle

• Increased self-awareness: Knowing your cycle helps you understand your moods and emotions, making it easier to recognize when you’re experiencing PMS or other menstrual-related mood swings. This self-awareness can help you manage your emotions better and improve your overall mental health.
• Improved communication with healthcare providers: Tracking your menstrual cycle can help you communicate more effectively with your healthcare provider about any mental health concerns you may have. This can lead to more accurate diagnoses and better treatment options.
• Identifying patterns and irregularities: By tracking your menstrual cycle, you can identify patterns and irregularities in your cycle, such as cycle length, duration of bleeding, and symptoms. These patterns and irregularities can provide important clues about potential hormonal imbalances affecting mental health.
• Better management of symptoms: Knowing when your period is coming and tracking your cycle can help you prepare for and manage symptoms such as mood swings, anxiety, and depression.

 

Several tools and methods are available for tracking menstrual cycles, including smartphone apps, period calendars, and monitoring methods such as basal body temperature and cervical mucus. Choose the best method for you and make it a regular part of your routine to help improve your mental health. 

​​For those seeking a more comprehensive understanding of their menstrual cycle and fertility, the Sympto-thermal fertility awareness method is an evidence-based option. This method involves tracking fertility signs, such as basal body temperature and cervical mucus, to identify fertile and infertile days. Let’s delve into the details and show how this method can support mental health during menstrual cycles.

Sympto-Thermal Method of Fertility Awareness for Mental Health

The Sympto-thermal method of fertility awareness is a body literacy-based method that involves tracking fertility signs, such as basal body temperature, cervical mucus, and cervical position, to determine the fertile and infertile phases of the menstrual cycle. This method is gaining popularity among women who prioritize their health and well-being, including mental health. 

The Sympto-thermal method of fertility awareness may support mental health in several ways:

• It empowers women to take control of their reproductive health and make informed decisions about their bodies, boosting self-esteem and confidence.
• Tracking fertility signs can help women gain insight into their unique menstrual cycle patterns, which can aid in identifying potential hormonal imbalances or irregularities that may impact mental health.
• Using the Sympto-thermal method may also decrease anxiety around unintended pregnancies, which can positively impact mental health.

 

The Sympto-thermal fertility awareness method can be a “top-down” and “bottom-up” approach to self-care. By tracking fertility signs, women engage in a self-care practice promoting bodily awareness, connection, and intuition. This can help women become more in tune with their bodies and emotions, promoting a sense of overall well-being. Additionally, the Sympto-thermal method can be a valuable tool in addressing mental health concerns from a top-down perspective by identifying potential hormonal imbalances or irregularities that impact our mental wellness experience and seeking appropriate medical care or counseling. 

Adding a fertility awareness educator to your healthcare and wellness team can be an incredibly valuable resource for supporting your mental health and overall well-being. Fertility awareness educators are trained in teaching the Sympto-thermal method of fertility awareness, which not only helps with contraception or conception but also provides valuable insight into your hormonal health and mental well-being. They can help you learn to identify and track changes in your menstrual cycle and interpret them to understand your body and its needs better.

To shorten the learning curve, fertility awareness educators who are also trained in mental health support can offer support and guidance as you navigate mental health concerns related to your menstrual cycle. Working with a fertility awareness educator can be an empowering and informative step towards taking control of your health and well-being. 

Overall, the Sympto-thermal fertility awareness method is a natural and empowering way for women to take charge of their reproductive health while supporting their mental health and well-being. 

Understanding and utilizing the Sympto-thermal fertility awareness method can be an impactful part of managing menstrual cycle-related mental health symptoms. However, it’s crucial also to incorporate other self-care practices to support mental health during the menstrual cycle. Let’s explore some strategies for managing these symptoms.

Managing Mental Health Symptoms During Your Menstrual Cycle

It’s essential to have a toolbox of strategies to manage mental health symptoms during the menstrual cycle. 

Self-Care Practices

Self-care practices such as rest, relaxation, and stress reduction techniques can help reduce anxiety and depression. Practicing mindfulness through meditation or yoga can also help alleviate symptoms. 

Nutrition Support

Ditch the junk and make healthy dietary changes such as increasing omega-3 fatty acids, magnesium, and vitamin B6 intake, which can help balance hormones and improve mood.

Movement

Exercise and mental health go hand in hand. Movement is essential in managing mental health symptoms, as it helps reduce stress and promote the release of endorphins. Incorporating gentle activities such as walking, swimming, or yoga can be particularly beneficial during the menstrual cycle. 

However, make it a point to consult your healthcare provider or functional nutritional therapist before changing your diet or exercise routine. By incorporating these strategies into your menstrual cycle self-care routine, you can support your mental health and overall well-being. 

Top 5 Supportive Nutrients for the Menstrual Cycle & Mental Health

1. Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that are crucial to brain function and mental health. They alleviate inflammation and promote the production of neurotransmitters that regulate mood. They also relieve menstrual cramps and help regulate the menstrual cycle.
2. Vitamin D: Vitamin D is a hormone that helps regulate mood and can reduce symptoms of depression and anxiety. It also plays a role in maintaining healthy bones and muscles. Low vitamin D levels have been associated with irregular menstrual cycles and premenstrual syndrome (PMS).
3. Magnesium: Magnesium is a mineral that can reduce symptoms of anxiety, depression, and irritability. It also plays a role in muscle and nerve function and can help relieve menstrual cramps.
4. B Vitamins: B vitamins, including B6, B9 (folate), and B12, are essential for producing neurotransmitters that regulate mood. They can also help reduce PMS symptoms, including irritability, anxiety, and mood swings.
5. Iron: Iron is an essential mineral that helps transport oxygen throughout the body. Low iron levels can lead to fatigue, mood changes, and irregular menstrual cycles. Adequate iron intake can help reduce these symptoms and promote healthy menstrual cycles.

Professional Support for Menstrual Cycle-Related Mental Health Concerns

It’s not easy to deal with severe reproductive health and mental health symptoms alone! Seeking professional support is essential when dealing with menstrual cycle-related mental health concerns. It’s important to recognize when you may need more help than what self-care practices can offer. If you experience persistent symptoms or symptoms that interfere with your daily life, it’s your cue to seek professional help from those who have experience in both mental health and reproductive/sexual health.

Here are some healthcare and health support professionals for you to consider:

• Functional Nutrition & Hormone Health Specialist: A functional nutrition and hormone health specialist can work with you to address underlying hormonal imbalances and nutrient deficiencies contributing to your symptoms.
• Mental Health Counselor: A mental health counselor can provide support and guidance through talk therapy and other evidence-based modalities.
• Fertility Awareness Educator: A fertility awareness educator can teach you how to track your menstrual cycle and empower you to understand your body better.
• Holistic Reproductive & Sexual Health Educator: A holistic reproductive and sexual health educator can provide education and support on various topics related to reproductive and sexual health, including menstrual cycle health and fertility awareness.

 

As a functional nutrition and hormone health specialist, integrative mental health counselor, fertility awareness educator, and holistic reproductive and sexual health educator, I offer a unique and integrated approach to support your mental health and menstrual cycle health.

I can work with you to develop a personalized plan that addresses your specific needs and concerns. Whether it’s addressing nutrient deficiencies, balancing hormones, improving self-care practices, or learning more about your menstrual cycle, I’m here to support you on your journey to optimal health and wellness. 

As helpful as self-care strategies can be, sometimes they may not be enough to manage menstrual cycle-related mental health concerns. In these instances, it is important to seek professional support from qualified healthcare professionals who specialize in menstrual and reproductive health.

Remember, the menstrual cycle is a vital sign to understanding your health, and tracking it can provide valuable insights into your overall health and well-being. By prioritizing menstrual cycle tracking, along with your mental wellness concerns, and seeking support when needed, you can take control of your mental health and improve your quality of life.

Key Points & Conclusion

In summary, the menstrual cycle is generally considered the fifth vital sign and is an essential indicator of overall health, including mental health. Hormonal fluctuations during the menstrual cycle can significantly impact mood, anxiety, and depression, and it is important to recognize and prioritize mental health during this time. 

Key Points

• The menstrual cycle is referred to as the fifth vital sign because it is an important indicator of overall health and wellness, providing insights into the menstrual cycle.
• Mental health and the menstrual cycle are closely linked, with hormonal fluctuations impacting mood, anxiety, and depression.
• Common mental health concerns associated with the menstrual cycle include premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), and perinatal mood and anxiety disorders.
• Tracking the menstrual cycle can be a helpful tool in managing mental health symptoms, with various methods available, including the Sympto-thermal method of fertility awareness.
• Self-care practices such as exercise, nutrition, and relaxation techniques can also support mental health during the menstrual cycle.
• Seeking professional support from a functional nutrition and hormone health specialist, mental health counselor, fertility awareness educator, or holistic reproductive and sexual health educator may be necessary in some cases.
• Prioritizing menstrual cycle tracking and seeking professional support is essential for overall mental health and wellness.

Conclusion

Juggling menstrual and mental health symptoms can be a complex journey. But you can navigate this otherwise turbulent condition with fewer stressors by tapping in to evidence-based tracking methods. Tracking the menstrual cycle can be a powerful tool for understanding patterns and symptoms related to mental health and your overall reproductive wellness. The Sympto-thermal method of fertility awareness is one such method that can be both a “top-down” and “bottom-up” approach to self-care. 

Self-care practices such as exercise, nutrition, and mindfulness can also be beneficial in managing menstrual cycle-related mental health symptoms, as your physical well-being and mental health are not mutually exclusive. However, it is important to seek professional support when needed.

Healthcare professionals such as functional nutrition and hormone health specialists, mental health counsellors, fertility awareness educators, and holistic reproductive and sexual health educators can all support menstrual cycle-related mental health concerns. 

About Majida

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Disclaimer:

The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The content on this blog is not meant to replace professional medical advice or to be used to prevent, diagnose, or treat any disease or illness. Reliance on any information provided by this blog is solely at your own risk.