Mood fluctuations linked to menstruation periods: serotonin maintains equilibrium
For over 90% of women worldwide, the approach of their period is often accompanied by a range of physical and emotional symptoms, collectively known as Premenstrual Syndrome (PMS). These symptoms, which may include mood swings, low energy, sleep changes, and breast tenderness, can significantly interfere with daily lives for 20-40% of women.
The root cause of PMS is not entirely clear, but research suggests that fluctuations in estrogen and progesterone during the menstrual cycle play a crucial role. These hormonal changes primarily occur in the luteal phase after ovulation.
In the early luteal phase, progesterone levels rise while estrogen levels drop after their pre-ovulatory peak. As we move into the late luteal phase, both progesterone and estrogen levels drop sharply if pregnancy does not occur. This hormonal shift is linked to the onset of PMS symptoms.
It's important to note that women with PMS cannot be reliably distinguished just by hormone levels. Instead, PMS is thought to result from a complex interaction between these hormonal changes and the central nervous system.
In summary, no single hormone alone causes PMS. The key factor is the drop in progesterone and estrogen in the late luteal phase. This hormonal shift interacts with neurological and possibly other biological systems to produce PMS symptoms.
One potential strategy for alleviating PMS symptoms is through supplementation. For instance, 5-htp, a building block of serotonin, can be found in protein-rich foods like meat or soy products. Directly taking 5-htp bypasses the need for oestrogen to facilitate the conversion of tryptophan to serotonin. Studies have shown that 5-htp can help increase serotonin levels, which can help alleviate PMS symptoms.
Similarly, zinc supplementation has shown to relieve PMS symptoms in some studies, while calcium, a key component in serotonin production, has also been linked to lowering PMS symptoms in reviews. Vitamin B6, which is involved in the production of brain chemicals, has been recommended to help with PMS symptoms.
In addition to these supplements, maintaining a balanced diet rich in calcium-containing foods like skim milk, roasted almonds, Parmesan cheese, and tofu prepared with calcium sulphate, can also contribute to managing PMS symptoms.
While hormonal fluctuations are the primary drivers of PMS, understanding the complex interplay between hormones and the central nervous system can lead to more effective strategies for managing PMS symptoms and improving overall well-being. It's always best to consult with a healthcare provider before starting any new supplement regimen.
- Science has indicated that supplements like 5-htp, zinc, calcium, and Vitamin B6 may support mental health and health-and-wellness in women experiencing Premenstrual Syndrome (PMS).
- Nutrition plays a significant role in managing PMS symptoms, as a balanced diet rich in calcium-containing foods can contribute to PMS symptom management.
- The onset of PMS symptoms is linked to a drop in progesterone and estrogen in the late luteal phase, but it's important to remember that the key factor is the complex interaction between these hormonal changes and the central nervous system.
