You may find that you feel different throughout the different stages of your menstrual cycle. One minute, you may feel like you have the energy to tick everything off your to-do list only for it to dip, along with your mood, the next week. 

It’s all down to the fact that your body produces a range of different hormones during the menstrual cycle. As you move through the different stages of your cycle, your hormones will rise and decrease, leading to different physical changes and symptoms. 

Let’s take a deep dive into the different hormones of the menstrual cycle and how each of them impact your body. 

The changing hormone levels in a menstrual cycle

Your menstrual cycle is regulated by a combination of different hormones, including progesterone, follicle stimulating hormone (FSH), luteinising hormone1. Your hormone levels during your menstrual cycle are constantly changing as you move through the different stages. 

Oestrogen

Oestrogen levels rise and fall twice over the course of your menstrual cycle. To begin with, oestrogen levels rise during the follicular phase, causing the uterine lining to thicken in preparation for a possible pregnancy before dropping off after ovulation. Oestrogen levels increase again during the mid-luteal phase and decrease once more at the end of the menstrual cycle¹.Progesterone

After the mature egg is released during ovulation, progesterone is produced by the corpus luteum in the ovaries, which is the sac the egg grew in. Progesterone stabilises the endometrial lining, making it suitable for embryo implantation. If pregnancy doesn’t occur, progesterone levels drop, leading to the shedding of the uterine lining, otherwise known as menstruation1.Follicle stimulating hormone (FSH)

Produced by the pituitary gland, FSH helps your ovarian follicles grow and mature. This hormone tends to rise on the last day of menstruation and is more active during the first half of your cycle (the follicular phase) as it works to pick out the dominant follicle¹.

Luteinising hormone (LH)

LH is generally low during the follicular stage before it surges mid-cycle. This triggers ovulation, which is the release of a mature egg from the dominant follicle. It also facilitates the transformation of the empty follicle into the corpus luteum after ovulation¹.

The role of hormonal changes during menstrual cycle and symptoms

While your menstrual cycle hormone levels are constantly changing, they also bring on a range of symptoms that will differ depending on where you’re at in your cycle. Although there are a number of different hormones at play throughout your cycle, it’s typically oestrogen and progesterone that bring about a range of common symptoms. 

As oestrogen levels increase during the follicular phase, you might notice increased energy levels and improved mood. However, these high oestrogen levels can also lead to several less desirable symptoms, like breast tenderness, bloating, fluid retention and headaches². 

Similarly, high progesterone levels after ovulation have also been linked to bloating and water retention. It’s also the hormone that plays a role in your food cravings before your period, especially sweet, carby treats³. As progesterone levels drop, you might experience mood changes, irritability, mildly anxious  and other common premenstrual symptoms (PMS)².

Though testosterone is generally thought of as a male hormone, it also plays a role in women’s cycles. It peaks around ovulation, contributing to a higher libido and increased energy during the fertile window⁴.

Menstrual cycle hormones and mood

While we’re on the topic of menstrual symptoms, it’s not uncommon to experience a range of mood changes and mood-related symptoms throughout the menstrual cycle phases and hormones are to blame. 

As oestrogen falls after ovulation¹, it often brings on a range of common PMS symptoms, including mood changes like irritability⁵. In fact, there’s growing evidence to suggest that both oestrogen and progesterone can play a role in mental health over the course of the menstrual cycle⁶.

Some people can also experience more intense premenstrual symptoms⁷. While it can be easy to focus on the negative symptoms that come with your cycle, there are also a number of benefits that these hormones bring. From feeling happier and more attractive to having more energy, there are also plenty of benefits to these hormonal changes. 

Tips for navigating your hormones in your menstrual cycle

By understanding the role of your hormones during your menstrual cycle, you can better understand what changes will help support well-being and manage symptoms.. 

Here are some ways you can manage your hormonal fluctuations throughout your cycle:

• Cycle tracking: Monitor your menstrual cycle with an app to help you become aware of hormonal changes, allowing you to anticipate symptoms like mood swings, cramps or energy dips.
  
• Cycle syncing: Syncing your activities, work and lifestyle with your hormonal phases throughout your cycle can optimise your energy and productivity⁶. For example, take advantage of increased energy during the follicular phase with high-energy activities like HIIT, running or strength training. 
  
• Nutrition: While we’re on the topic of cycle syncing, it can also help to sync your diet to your cycle. Eating the right foods can support your body, hormones, mental and physical health throughout your cycle⁸.
  
• Monitor symptoms and patterns: Keeping track of symptoms helps you identify patterns and potential triggers for issues like PMS or irregular cycles. That way, you can take proactive steps to manage symptoms ahead of time.
  

Curious to learn more? Discover the importance of pre-conception health for him and more about ovulation on the Swisse Wellness Hub.  

References:

1. Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation [Internet]. Nih.gov. MDText.com, Inc.; 2018. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/ 
   
2. Premenstrual syndrome Information | Mount Sinai Health System. Available from: https://www.mountsinai.org/health-library/report/premenstrual-syndrome
   
3. Souza L, Martins K, Cordeiro M, Rodrigues Y, Rafacho B, Bomfim R. Do Food Intake and Food Cravings Change during the Menstrual Cycle of Young Women? RBGO Gynecology and Obstetrics 2018 Nov;40(11):686–92. Available from: https://pubmed.ncbi.nlm.nih.gov/30485899/
   
4. Atukorala KR, Silva W, Amarasiri L, Fernando DMS. Changes in serum testosterone during the menstrual cycle – an integrative systematic review of published literature. GREM - Gynecological and Reproductive Endocrinology & Metabolism [Internet]. 2022 Mar 14;(01/2022):009-020. Available from: https://gremjournal.com/journal/01-2022/changes-in-serum-testosterone-during-the-menstrual-cycle-an-integrative-systematic-review-of-published-literature/ 
   
5. Cleveland Clinic. Estrogen: Hormone, Function, Levels & Imbalances [Internet]. Cleveland Clinic. Cleveland Clinic; 2022. Available from: https://my.clevelandclinic.org/health/body/22353-estrogen 
   
6. Handy AB, Greenfield SF, Yonkers KA, Payne LA. Psychiatric Symptoms Across the Menstrual Cycle in Adult Women: A Comprehensive Review. Harvard Review of Psychiatry [Internet]. 2022 Mar;30(2):100–17. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8906247/ 
   
7. American Psychological Association. The menstrual cycle: what’s normal, what’s not, and how it affects your mental health [Internet]. Speaking of Psychology. 2022 Nov 2. Available from: https://www.apa.org/news/podcasts/speaking-of-psychology/menstrual-cycle 
   
8. Cleveland Clinic. Cycle Syncing Nutrition and Exercise [Internet]. Cleveland Clinic. 2023. Available from: https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle