SPM et dépression : pourquoi ce lien?

PMS and depression: why this link?

PMS and depression: understanding the cycle's impact on mood

PMS, or premenstrual syndrome, marks a specific period in the menstrual cycle. It usually occurs a few days before menstruation and is accompanied by multiple symptoms that vary in severity from woman to woman.

Most of these feelings are physical: uterine cramps, hot flashes, headaches, fatigue... But PMS can also trigger psychological and emotional disorders. Indeed, hormonal fluctuations that upset the body's balance during this period can affect mood. This phenomenon is the cause of episodes of sadness, irritability, mental fatigue, and even depression in some cases.

To learn how to understand your body and better manage your emotions during your menstrual cycle, discover the link between hormones and mood during PMS, and our advice for combating these disorders with natural solutions.


Why does PMS affect mood?

Before menstruation, women's hormones are naturally unbalanced. Estrogen and progesterone levels fluctuate and drop, which can cause PMS symptoms.

Indeed, a progesterone deficiency causes a drop in serotonin levels, also known as the happy hormone. This is thought to be the primary cause of mood swings and discomfort during premenstrual syndrome.

These hormonal variations affect physical and mental well-being and can create physical disorders: sadness, lack of motivation, need for isolation, unexplained anger, and even depressive states in the most developed cases.

A deficiency in calcium or magnesium would also affect mood and cause stress and nervousness during PMS, because these are nutrients that play a role in stabilizing nerve fibers.

What is premenstrual depressive syndrome?

PMS can trigger severe emotional disturbances such as anxiety, depression, and mood swings that are difficult to cope with. Sometimes, this discomfort can even develop into depression.

This well-known phenomenon is called premenstrual depressive syndrome. It affects some women who report severe PMS and is defined by episodes of sadness, irritability, and stress.

This depression generally lasts for the duration of premenstrual syndrome, that is to say 5 to 7 days before the arrival of the period, and stops when it begins.

What are the symptoms of depression before menstruation?

Pre-period depression is accompanied by emotional and psychological signs such as:

  • Mental fatigue

  • Irritability

  • The drop in motivation

  • Hypersensitivity

  • Sadness

  • Difficulty concentrating

  • Insomnia

  • The feeling of losing control

  • Lack of energy

  • The need for isolation

Women who are affected by these different symptoms can contact a mental health practitioner to carry out an assessment and a formal evaluation.


How can you distinguish a PMS-related mood disorder from a more severe disorder?

It is important to differentiate between "classic" PMS mood disorders and more severe disorders. Before and during menstruation, most women experience mood swings and hypersensitivity to varying degrees.

If these symptoms cause emotional states that are difficult to manage and debilitating, we speak of PMDD: Premenstrual Dysphoric Disorder. This syndrome requires examination by a healthcare professional who can find effective solutions to relieve these depressive episodes during PMS.

When do we talk about PMDD (Premenstrual Dysphoric Disorder)?

PMDD is a more intense form of PMS. It affects 3 to 8% of women. It is characterized by unusual and quite severe psychological symptoms such as depressed mood, poor concentration, intense sadness, and impulsive and angry behavior.

Like PMS, Premenstrual Dysphoric Disorder (PMDD) is thought to be caused by hormonal fluctuations, which lead to metabolic dysfunction and a decrease in serotonin.

Well-being is therefore considerably impacted during the premenstrual period, and hypersensitivity is a common symptom.


How to combat cycle-related hormonal depression?

Hormonal depression related to the cycle can be disruptive and impact daily life. There are natural solutions and practical advice to help you better cope with this period and maintain a healthy life balance. For example, choosing a balanced diet, engaging in regular physical activity, or learning to manage stress. Certain active ingredients (plants, nutrients, etc.) are also known to help you better cope with hormonal fluctuations and relieve the problems they cause.

Diet and healthy lifestyle: what reflexes should you adopt?

Lifestyle habits play a role in menstrual depression. Certain behaviors can help ease the symptoms and make you feel better. For example, it's important to maintain regular physical activity to reduce physical sensations like bloating, digestive issues, and muscle tension, as well as mental health issues.

Exercise affects hormones by stimulating endorphins (pleasure hormones), which can help reduce irritability, anxiety, and insomnia. Gentle practices like yoga or meditation are also effective in combating stress and calming moods.

When it comes to diet, it's best to eat a diet rich in fresh fruits and vegetables, lean protein, whole grains, omega-3s, and magnesium. All of these foods are rich in essential nutrients that help you feel better during the premenstrual period, both physically and mentally.

Natural active ingredients to support the female cycle

Certain plants and nutrients can be used to relieve discomfort during PMS and better cope with hormonal fluctuations:

  • Lady's Mantle: to maintain optimal comfort during PMS and throughout the menstrual cycle;

  • Valerian: for overall support and an antispasmodic and relaxing effect;

  • Zinc: for hormonal regulation;

  • Magnesium: to maintain the proper functioning of the nervous system and prevent menstrual pain;

  • Clary sage essential oil: to reduce hot flashes;

  • Raspberry bud macerate: for a regulating action on the female cycle;

  • Chasteberry: to relieve premenstrual syndrome;

  • Fennel: to alleviate hormonal problems;

  • Peppermint essential oil: to relieve headaches;

  • Lemon balm: to help with relaxation.


How do you know if you have a hormonal imbalance?

Hormonal imbalance can also affect overall well-being, as well as several aspects such as mood, energy, and sleep. It occurs when hormone levels in the blood are too high or too low, causing side effects that can spread throughout the body.

It can be caused by several factors, such as stress, fatigue, hormonal contraceptives, alcohol, lack of hydration or even external disruptors (particularly endocrine disruptors).

Certain symptoms may appear in the event of hormonal imbalance:

  • Weight gain

  • Irregular cycles (severe PMS, painful periods, missed periods, etc.)

  • Fertility disorders

  • Heavy periods

  • Skin imperfections

  • Decreased libido

Equilibrist has developed a diagnostic to analyze symptoms and better understand each person's hormonal balance, in order to offer suitable natural solutions.


FAQ: Frequently Asked Questions About PMS and Depression

What are the signs of increased emotional sensitivity before menstruation?

Typically, pre-menstrual emotional sensitivity is characterized by unexplained sadness, accompanied by mood swings and fluctuations, as well as outbursts of anger. Overall well-being is affected. It's possible to feel a need to isolate yourself, a lack of motivation, or even a drop in energy.

How to alleviate the effects of PMS on mood?

Adopting a healthy lifestyle and eating a diet rich in magnesium, omega-3s, and vitamins can help manage the mood-enhancing effects of PMS. There are PMS supplement programs designed with essential plant extracts, vitamins, and minerals to help maintain optimal comfort during the menstrual cycle.

Equilibrist treatments target the symptoms of premenstrual syndrome and are scientifically proven to relieve physical and psychological discomfort during this time.


Conclusion

The link between PMS and mood swings is real. It's explained by hormonal fluctuations that impact metabolism and can cause various symptoms and disorders such as headaches, lower abdominal cramps, hot flashes, but also emotional discomfort accompanied by mood swings, irritability, or even a decrease in energy and motivation.

There are simple solutions to alleviate the symptoms of PMS :

  • Adopt a healthy lifestyle

  • Practice physical activity

  • Do relaxation or meditation exercises

  • Eat a balanced diet

  • Relieve discomfort with natural solutions

  • Get enough sleep

Mood disturbances during PMS are common. However, if symptoms become increasingly severe, and a form of depression develops, it may be PMDD, a more intense form of PMS.

If you experience mood disorders that impact your daily life, do not hesitate to consult a doctor who will be able to guide you and find solutions to improve your well-being.

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