Our hormones affect so much more than we often realize — from mood, to anxiety, to our energy levels. As women, we know all too well how profoundly their fluctuations can impact how we feel each day. While mood swings are completely natural, understanding why they happen can help us navigate these phases with more ease and kindness toward ourselves.
Whether you're going through the phases of your cycle, pregnancy, or perimenopause, your hormones are constantly changing. The good news is that by nourishing your body with the right foods and making small lifestyle changes, you can support more stable mood and energy levels at every stage of your life.
The science behind hormones and mood
Hormones act as our chemical messengers, influencing many processes in the body, including reproduction, metabolism, digestion, and emotional state. When they are in balance, we feel energized, clear-headed, and balanced. But when they fluctuate or become out of balance, we can experience feelings of stress, anxiety, and depression.
The main hormones and neurotransmitters affecting mood include:
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Cortisol – the so-called "stress hormone". In reasonable amounts, it is a natural part of daily processes, but in excess it can lead to anxiety, irritability or chronic fatigue.
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Estrogen and progesterone – reproductive hormones, the levels of which fluctuate during the menstrual cycle and affect, among other things, serotonin ("happiness hormone") and GABA (calming neurotransmitter).
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Serotonin and dopamine – neurotransmitters associated with emotional stability, motivation and a sense of reward.
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Thyroid hormones – regulating metabolism and energy, their imbalance can contribute to mood swings, including fatigue, irritability or anxiety.
Hormones throughout life
Throughout a woman's life, hormone levels undergo significant changes. Whether it's regular fluctuations during the menstrual cycle or hormonal changes during pregnancy or menopause, these fluctuations affect not only physical health, but also our emotional state and psychological well-being.
Read how menstruation changes with age.
Hormonal fluctuations during the menstrual cycle
Some of us may feel the impact of hormones on our mood almost every month. During the menstrual cycle, estrogen and progesterone levels fluctuate, which can affect energy levels, motivation, and mood, among other things.
Estrogen is closely linked to the aforementioned serotonin and also helps to suppress levels of stress hormones such as cortisol and adrenaline. In the late follicular phase and during ovulation, when estrogen levels are at their peak, we often feel more energetic, focused and optimistic than at other times of the cycle. After ovulation, progesterone takes over, stimulating the production of calming neurotransmitters in the brain. This can lead to a feeling of greater calm and relaxation. However, as estrogen and progesterone levels plummet before menstruation, you may experience a drop in energy, loss of motivation, increased sensitivity or irritability. Mood swings are among the The most common premenstrual symptoms that women experience every month.
However, if these changes are intense to the point that they disrupt daily life, it may be a premenstrual dysphoric disorder (PMDD). In this case, it is important to seek professional help and take the necessary steps to improve.
Mood swings during pregnancy and after childbirth
The biggest hormonal changes in a woman's life come during pregnancy and after childbirth. During pregnancy, hormones surge rapidly, which can lead to significant mood swings. While some women may feel euphoric and upbeat, others may experience anxiety, fear, or sadness. These changes are part of the body's natural adaptation to the new state, but they can be mentally demanding, especially in the early months of pregnancy.
After giving birth, hormone levels change rapidly, which can cause the well-known phenomenon of “baby blues,” which is characterized by sadness, irritability, and fluctuating emotions. This condition usually resolves within a few weeks. However, for some women, hormonal changes, sleep deprivation, and the stress of being a new mother can lead to postpartum depression, which requires early professional help.
Perimenopause and menopause
The last major period of hormonal change in a woman's life is perimenopause and menopause. As menstruation approaches, there are significant fluctuations in estrogen and progesterone levels, which can affect mood and emotional stability. These changes often lead to increased irritability, anxiety, sadness, or exhaustion. This can be accompanied by sleep problems, hot flashes, or changes in body image, which further affect mood and well-being.
Supporting Mood Through Nutrition
The right nutrients can play a key role in maintaining hormonal balance and stable mood:
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Magnesium – calms the nervous system, supports GABA, relaxes muscles, improves sleep. (1)
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Sources: leafy greens, almonds, pumpkin seeds, dark chocolate.
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B vitamins – important for the production of neurotransmitters, support energy, mental clarity and reduce stress.(2)
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Sources: whole grains, eggs, dairy products, leafy vegetables.
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Omega-3 fatty acids – support brain health and reduce inflammation. (3)
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Sources: fatty fish (salmon, mackerel, sardines), flaxseed, walnuts.
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Zinc – important for neurotransmitter function, may reduce anxiety. (4)
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Sources: seafood, lean meat, chickpeas, pumpkin seeds.
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Iron – essential for oxygen transport and energy production. Iron deficiency is often linked to low mood. (5)
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Sources: red meat, lentils, spinach, tofu.
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Adaptogenic herbs – help the body cope with stress. It is advisable to consult a specialist about them.(6)
Other ways to boost your mood
In addition to diet, lifestyle also plays a key role. Here are some proven tips:
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Quality sleep : 7-9 hours of sleep a day is essential. An evening routine can do wonders.
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Daily exercise : Walking, dancing, yoga, or strength training help regulate cortisol and increase endorphins.
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Mindfulness and breath : Meditation, breathing exercises, or journaling will support mental resilience.
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Social bonds : Strong relationships promote the production of oxytocin, the "closeness hormone."
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Limit hormone disruptors : Minimize chemicals from plastics, processed foods, and common cosmetics.
In conclusion
If your mood swings are severe or have a long-term impact on your quality of life, you are not alone. Don't hesitate to seek professional help to find appropriate, personalized support.
What else can you read on the Femspace blog?
- Menstrual symptoms come, but menstruation nowhere
- How to track ovulation with an irregular cycle?
- Breast pain and tenderness: menstruation or pregnancy?
- What affects a woman's libido and what role does the menstrual cycle play?
- Do we need more sleep before menstruation?
- Menstrual symptoms you may not know about
- Spotting and bleeding outside of menstruation
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With love
Femvie team
Reference
1. Azargoonjahromi, A. (2024) 'A systematic review of the association between zinc and anxiety', Nutrition Reviews, 82(5), pp. 612–621. DOI:10.1093/nutrit/nuad076.
2. Kirkland, AE, Sarlo, GL and Holton, KF (2018) 'The role of magnesium in neurological disorders', Nutrients, 10(6), p. 730. DOI: 10.3390/nu10060730.
3. Kennedy, DO (2016) 'B vitamins and the brain: mechanisms, dose and efficacy—A review', Nutrients, 8(2), p. 68. DOI:10.3390/nu8020068.
4. Kiecolt-Glaser, JK, Belury, MA, Andridge, R., Malarkey, WB and Glaser, R. (2011) 'Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial', Brain, Behavior, and Immunity, 25(8), pp. 1725–1734. DOI: 10.1016/j.bbi.2011.07.229.
5. Cope, EC and Levenson, CW (2010) 'Role of zinc in the development and treatment of mood disorders', Current Opinion in Clinical Nutrition and Metabolic Care, 13(6), pp. 685–689. DOI: 10.1097/MCO.0b013e32833df61a.
6. Houston, BL et al. (2018) 'Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomized controlled trials', BMJ Open, 8(4), p. e019240. DOI:10.1136/bmjopen-2017-019240.
