That time of the month

You know what we’re talking about - the days leading up to your period when you often feel low, irritable, and maybe find yourself arguing with your partner more. But what’s really happening in your body and brain during this time that’s making you feel this way? Let’s explore the science behind it.

Luteal Phase 101

The luteal phase begins right after ovulation and lasts approximately 14 days. During this time, a temporary structure known as the corpus luteum forms on the ovary, secreting progesterone and a small amount of estrogen. These hormones work to prepare the uterine lining for a potential pregnancy. If fertilization does not occur, the corpus luteum breaks down, leading to a sharp decline in progesterone and estrogen levels, ultimately triggering menstruation.

The luteal phase can feel a bit like a roller-coaster 🎢 due to the high levels of progesterone and fluctuating oestrogen, which have a profound impact on the brain. These hormonal shifts contribute to the symptoms of PMS, such as mood swings, irritability, brain fog, and fatigue. Let’s take a closer look at how these changes impact the brain.

How do these hormonal fluctuations impact the brain? 🧠

The prefrontal cortex becomes less responsive

During the luteal phase, the prefrontal cortex - a region critical for emotional regulation and decision-making - becomes less responsive. A study by Li et al. (2021) highlights that this decreased responsiveness can make it harder to manage emotions and stress, leading to increased emotional sensitivity.

The neurotransmitter GABA increases

As progesterone levels rise, so does the neurotransmitter GABA. While GABA generally promotes relaxation, its increase during the luteal phase can contribute to mood irregularities and heightened anxiety for some women. Research indicates that this increase in GABA can lead to a heightened sense of emotional instability.

Asymmetry in alpha waves

Alpha waves, which are crucial for mood regulation, exhibit asymmetry during the luteal phase. A study by Baehr et al. (2004) found that this imbalance is linked to mood swings, increased emotional sensitivity, and even episodes of depression.

Top-down control is compromised

As mentioned above, the luteal phase affects the dorsolateral prefrontal cortex (DLPFC), which plays a key role in exerting top-down control over emotions. Rode et al. (2010) reported that during this time, the DLPFC may be underactive, making it harder to regulate emotional responses and increasing vulnerability to stress.

Reduced cognitive functions

The hormonal shifts of the luteal phase can also reduce cognitive functions related to memory, attention span, reaction time and motor skills. You might find it harder to concentrate or process emotional stimuli, leading to feelings of being overwhelmed or easily stressed.

Managing your mental health during the luteal phase

Given these significant brain-based changes, it's important to have strategies to manage symptoms. For example, Yoga Nidra, a guided meditation practice, has been shown to induce a state of "non-sleep deep rest" (NSDR), helping to alleviate anxiety, depression, and other symptoms associated with the luteal phase. A study by Rani et al. (2016) demonstrated that women who practiced Yoga Nidra alongside medication experienced significant improvements in their mental health compared to those who only received medication. Practices like gratitude meditation, visualization, and breathwork can also support your mental health during this time.

Brain-based solutions are the future

We've been refining in-clinic treatments for depression, adapting them to address PMS and menstrual pain directly through brain activity. Solutions like Nettle™ specifically target the dorsolateral prefrontal cortex, responsible for emotional regulation, addressing the problem at its source. This approach means you avoid ingesting chemicals that can negatively impact your overall physiology, which is a huge win for most women. Our mission is to advance these brain-based solutions, proving that they represent the future of PMS management. Nettle reprogrammes and retrains your brain to perceive symptoms differently, bringing you relief directly from the source.