News
8 ways to improve mental health access across your menstrual cycle

Have you noticed how some weeks you feel clear-headed and energetic, while others leave you foggy, anxious, or tearful? There’s a reason for that.
Your mental health during PMS and across your entire menstrual cycle isn’t random. It’s deeply connected to how your brain responds to shifting hormone levels.
Estrogen and progesterone don’t just affect your reproductive system; they also influence neurotransmitter activity, brain connectivity, and even the volume of certain brain regions linked to memory, mood, and emotional regulation.
Research shows that grey matter volume in areas controlling emotion changes measurably across the menstrual cycle in relation to hormone fluctuations.
This isn’t about being hormonal. It’s about understanding that your brain operates differently at different times of the month, and that knowledge gives you power.
The menstrual cycle experience is ultimately brain-based. The brain is the control centre for how your body reacts to hormonal changes.
When you understand what’s happening in your brain during each phase, you can work with your cycle. That’s where real cycle mood regulation begins.
Why Your Mental Health Shifts Across Your Cycle
Your menstrual cycle follows a predictable hormonal pattern, and these hormones act as chemical messengers that profoundly affect brain function.
Estrogen rises during the follicular phase and tends to boost serotonin and dopamine, neurotransmitters that support mood stability and motivation.
After ovulation, progesterone takes centre stage during the luteal phase.
As both estrogen and progesterone drop sharply before menstruation, some women experience significant mood dips, brain fog, or emotional sensitivity.
These shifts cause noticeable mental health issues during PMS.
The key takeaway? Hormonal mood swings aren’t a character flaw. They’re neurological responses to predictable biochemical changes, and that means they can be managed with the right brain-first strategies.
8 Ways to Support Mental Health Across Your Menstrual Cycle
1. Track Your Patterns to Predict Your Needs
Understanding your unique cycle mood regulation patterns is the foundation of effective self-care. When you track symptoms across multiple cycles, patterns emerge that help you anticipate challenging phases and plan accordingly.
Record daily mood ratings, energy levels, anxiety or irritability, brain fog, and physical symptoms. After 2-3 cycles, you’ll likely spot trends. Maybe your anxiety peaks 5 days before your period, or brain fog hits mid-luteal phase.
The Samphire app acts as an active diary for your cycle, helping you spot when symptoms are likely, plan for focus days and rest days, and build habits around your natural rhythms.
2. Adjust Your Exercise Routine to Match Your Energy
Movement is one of the most powerful tools for mental health during PMS and beyond, but the type and intensity should shift with your cycle phases.
Follicular Phase (Days 1-14): As estrogen rises, try high-intensity interval training, strength training with heavier weights, or running.
Luteal Phase (Days 15-28): As progesterone dominates and energy dips, consider moderate cardio like walking or swimming, yoga, or lighter strength training.
Menstrual Phase (Days 1-5): Gentle movement like restorative yoga or walking can ease cramps and support mood without depleting energy.
Exercise stimulates endorphins and brain-derived neurotrophic factor (BDNF), both of which support neuroplasticity, or he brain’s ability to adapt. Research consistently shows that regular physical activity reduces symptoms of anxiety and depression.
3. Eat to Nourish Your Brain Chemistry
Your brain needs specific nutrients to manufacture neurotransmitters and regulate mood effectively. Hormonal mood swings can be amplified by nutritional deficiencies or blood sugar instability.
Nutrient | Brain Benefit | Food Sources |
Omega-3 fatty acids | Reduces inflammation; supports serotonin | Salmon, walnuts, flaxseeds |
Magnesium | Calms the nervous system; reduces PMS | Dark leafy greens, pumpkin seeds, dark chocolate |
B vitamins (B6) | Essential for neurotransmitter production | Eggs, legumes, bananas |
Complex carbs | Stabilises blood sugar; supports serotonin | Oats, quinoa, sweet potatoes |
During the luteal phase, when serotonin naturally dips, eating complex carbohydrates can help maintain levels and reduce irritability. Avoid excessive caffeine and refined sugar, which can worsen anxiety and create energy crashes.
4. Prioritise Sleep Hygiene Throughout Your Cycle
Sleep disturbances are common across the menstrual cycle, particularly during the luteal phase. Poor sleep directly impacts mood regulation, making existing hormonal mood swings worse.
Sleep strategies for better cycle mood regulation:
- Maintain consistent sleep and wake times
- Cool your bedroom to 65-68°F, especially during the luteal phase
- Limit screens 1-2 hours before bed
- Create a wind-down routine with gentle stretching or meditation
- Avoid caffeine after 2 PM
Research shows that sleep deprivation reduces activity in the prefrontal cortex while increasing amygdala reactivity, making you more emotionally reactive. Quality sleep gives your brain the resources it needs for effective cycle mental health care.
5. Practice Mindfulness and Stress Reduction Techniques
Chronic stress exacerbates mental health during PMS by dysregulating the hypothalamic-pituitary-adrenal axis, the same system that controls your menstrual cycle.
Mindfulness meditation increases grey matter in brain regions involved in emotional regulation. Just 10-20 minutes daily can reduce anxiety and improve your capacity to manage hormonal mood swings.
Evidence-based techniques to try:
- Breath work: Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) activates the parasympathetic nervous system
- Body scan meditation: Systematically relaxing each part of your body reduces physical tension
- Journaling: Writing about emotions helps process them and identify patterns
- Progressive muscle relaxation: Tensing and releasing muscle groups calms the nervous system
6. Build Strong Social Connections
Social support isn’t just emotionally comforting. It’s neurologically protective. Strong relationships activate brain regions involved in reward processing and stress regulation, helping safeguard mental health during PMS.
During phases when you feel more withdrawn, maintain connection in manageable ways: texting a friend, attending a yoga class, or scheduling video calls during high-energy weeks.
Let trusted friends or partners know that your mood and social energy fluctuate with your cycle. Simply having someone understand why you need more space in certain weeks reduces guilt and anxiety.
7. Consider Cognitive Behavioural Strategies
Cognitive Behavioural Therapy (CBT) techniques are particularly effective for cycle mental health care because they help you identify and challenge thought patterns that worsen mood symptoms.
Simple CBT strategies for cycle mood regulation:
- Identify the thought: When you notice mood shifting, pause and ask, “What am I thinking right now?”
- Challenge the thought: Is there evidence for this thought? Am I jumping to conclusions?
- Replace with a balanced thought: “I feel irritable right now, and that’s normal for this phase of my cycle. This feeling will pass.”
This practice builds the prefrontal cortex’s capacity to regulate emotional responses, essentially training your brain for better emotional control.
8. Try Brain-Based Neuromodulation
Traditional approaches to cycle mood regulation typically focus on hormonal interventions or lifestyle changes alone. Samphire takes a different approach: targeting the brain directly using gentle neurostimulation.
Nettle™ uses transcranial direct current stimulation (tDCS), a non-invasive technology that delivers gentle electrical currents to specific brain regions involved in mood regulation and pain processing.
How brain-based solutions support mental health during PMS:
- Hormone-free and drug-free: Nettle™ provides relief without altering your natural cycle
- Clinically validated: Studies show that tDCS can reduce symptoms of anxiety, depression, and pain
- Convenient: Just 20 minutes a day, 5 days per cycle, from home
- Works with neuroplasticity: Repeated use helps retrain neural pathways for lasting improvements
When to Seek Professional Support
While these strategies can significantly improve mental health during PMS for many women, some symptoms warrant professional evaluation. Seek help if you experience severe mood symptoms interfering with daily life, thoughts of self-harm, or symptoms that don’t improve after 3 months.
Your Brain, Your Cycle, Your Control
Hormonal mood swings and mental health during PMS challenges aren’t weaknesses. They’re neurological responses to predictable biochemical changes.
When you understand what’s happening in your brain at each phase, you gain the power to support yourself effectively.
At Samphire, the focus is on the neuroscience of women’s health, because to truly understand and improve hormonal wellbeing, you need to start where hormones start: in the brain.
Samphire combines cutting-edge science with time-tested practices to deliver relief for women throughout the cycle.
Ready to experience brain-first cycle mood regulation?
Try Samphire Neuro Nettle™ risk-free with their 90-day trial and support your brain across every phase.
Entrepreneur
Fertility startup American Baby Company secures US$4m

A fertility startup has raised US$4m and will open its first lower-cost IVF clinic in West Palm Beach later this year.
It will offer a full IVF cycle, including medications, for US$8,995.
Around 12 per cent of American couples struggle with infertility, according to the company, but only 14 per cent of them receive IVF because of the cost.
A single IVF cycle costs an average of US$23,500, it said, with the cost nearly doubling if further cycles are needed.
Co-founder and chief executive Van Spina said: “We’re building ABC around a straightforward premise: IVF has become unnecessarily expensive, and many patients are priced out before they ever have a real chance to start a family.”
“This is personal for me. My fiancée and I went through IVF ourselves, including multiple failed cycles,” Spina continued, citing Jamie Rapp.
“That experience pushed me to build the kind of fertility company we wished had existed when we began treatment.”
The US$4m seed round was led by Wormhole Capital and Tower Research Ventures.
In a blog post, New York-based Tower Research described ABC as a new model for fertility care, praising its “evidence-based protocols, AI-assisted intake, and modern lab workflows.”
“When we met the team at The American Baby Company (ABC), we saw an opportunity to rethink how fertility care is delivered in the US from the ground up,” the post said.
Co-founder and chief medical officer Dr Paul Magarelli is a board-certified reproductive endocrinologist and one of the most prominent voices in the US on expanding access to fertility care, according to Tower.
Reproductive endocrinology is a branch of medicine concerned with hormones and fertility.
Magarelli developed the Clinical Fertility Physician certification programme, which trains generalist clinicians to deliver routine fertility procedures under specialist oversight.
Spina spent his early career as a technology investor at Warburg Pincus before founding an institutionally backed data business in private credit.
“We’re on a mission to become the place Americans go to start their families,” Spina said.
“Our 10-year goal is to help make 250,000 babies per year.”
Mental health
Yoga and omega-3 as effective as therapy for depression in pregnancy, research finds

Yoga and omega-3 supplements may be as effective as talking therapies for pregnancy depression, a major review suggests.
Globally, nearly one in three pregnant women experience depression, but most receive no treatment.
When support is available, women are often directed towards talking therapies such as cognitive behavioural therapy, or CBT, and mindfulness.
CBT is a structured talking therapy that helps people identify and change patterns of thought and behaviour affecting their mental health.
The review examined 115 clinical trials involving more than 12,000 participants across 30 countries.
It found that yoga, massage, omega-3 supplements and bright light therapy were broadly as effective as talking therapies at reducing depression symptoms during pregnancy.
Bright light therapy involves controlled exposure to bright light and is sometimes used to treat mood conditions.
The findings point to the importance of social support and increased connection, as all these approaches offer some element of contact or guided support.
Led by King’s College London, the research brought together trial evidence across every type and format of treatment for antenatal depression under a common framework.
Antenatal depression is depression that occurs during pregnancy.
The study was conducted as part of HappyMums, a European consortium led by the University of Milan that aims to improve mental health support during pregnancy and after birth.
Carmine Pariante, professor of biological psychiatry, said: “This is the most comprehensive analysis of treatments for depression in pregnancy ever conducted, and the findings should prompt a rethink of how we support women during this critical period.
“The evidence is clear that there is no single best approach. What matters is that women have access to a range of options, and that clinicians feel equipped to offer them.”
The researchers said yoga and omega-3 supplements could be legitimate treatment options, rather than stopgaps, for women on waiting lists or those who struggle to access mental health support.
However, the studies differed considerably in design, sample size and how results were measured, so the findings should be interpreted with care.
The team said non-psychological approaches could help women cope with long waits for care without ruling out other treatments alongside them.
Digital and online interventions, including apps and telephone-based support, were also found to be as effective as face-to-face treatment.
Researchers said this could affect how antenatal depression is managed, particularly for women who cannot travel or face long waits for in-person care.
The team found no randomised controlled trials of pharmaceutical treatments for antenatal depression, despite antidepressants being widely prescribed for depression outside pregnancy.
A randomised controlled trial is a study in which participants are randomly assigned to different treatment groups, allowing researchers to compare outcomes more fairly.
Evidence for drug treatment during pregnancy therefore relies on indirect research rather than trials carried out during pregnancy, reflecting long-standing caution around testing medicines in pregnant populations.
NICE guidelines recommend antidepressants for moderate to severe depression in pregnancy, while evidence from outside formal pregnancy trials suggests they can be safe and effective.
However, the researchers said trials are still needed, particularly for women who cannot access or engage with other forms of support.
Riddhi Laijawala, trial manager and PhD student, said: “Depression in pregnancy is common, but it is not inevitable, and it is treatable. What this review shows is that the options available to women are broader than many people realise.
“A yoga class, music therapy, or an online programme may not sound like clinical treatment, but the evidence suggests they can make a real difference, and for many women they may be easier (and quicker) to access than a course of therapy.”
Depression during pregnancy affects an estimated 28.5 per cent of pregnant people worldwide, but only around one in five receives appropriate and timely treatment.
The team said closing this treatment gap should be a priority for health systems because the condition can affect both parent and child.
The HappyMums project is supported by the European Union’s Horizon Europe research and innovation programme.
Hormonal health
Type 2 diabetes rising among young women, experts warn

Type 2 diabetes is rising among women in their 20s in England, with experts warning of a worrying increase since the Covid pandemic.
The rise has largely occurred since the pandemic and is closely linked to increasing obesity levels, according to an analysis of NHS data from 2011 to 2024.
The condition is serious and can lead to severe complications, including heart attacks and strokes.
Diabetes UK said it tends to be more aggressive when it develops at a younger age, raising the risk of serious complications and shorter lives.
The charity said early diagnosis is vital for people at risk to help prevent long-term organ damage.
The condition can sometimes be put into remission through healthy eating and maintaining a healthy weight, without relying on glucose-lowering medicines.
Researchers said newer obesity treatments, including GLP-1 injections and pills, may also help alongside healthy eating advice.
About 90 per cent of the six million people living with diabetes in the UK have type 2 rather than type 1, or insulin-dependent, diabetes.
The risk increases with age, and older adults still account for the largest proportion of new diagnoses.
However, NHS England estimates suggest that 12,000 people under 30 are now living with the condition, with women making up more of the younger cases.
Common symptoms include feeling very tired, urinating more often than usual and feeling thirsty all the time.
Researchers at Imperial College London analysed NHS data from the English National Diabetes Audit to examine trends over time.
The figures showed that cases are falling slightly among older adults, who still account for the largest share of new diagnoses.
However, diagnoses are increasing rapidly among people under 40, with some of the sharpest rises among women aged 20 to 29.
Body mass index at diagnosis has also been rising more quickly among younger adults than in older age groups, pointing to obesity as a likely factor.
Body mass index, or BMI, is a measure of obesity based on a person’s height and weight.
Separate NHS data for England shows obesity rates have worsened since the pandemic, with nearly one in three people now affected.
The largest increases over time have been among younger adults.
Between 2019 and 2025, new obesity cases rose by 16 per cent among people aged 20 to 29 and by almost 20 per cent among those aged 30 to 39.
Rates fell among adults aged 60 to 79 over the same period.
Lead researcher Dr Shivani Misra said: “We think that the earlier onset of severe obesity in young people is increasing their type 2 diabetes risk in early life and pulling down their age at diagnosis.
“This is really worrying given the poor health outcomes from early-onset type 2 diabetes.”
Misra said much of the discussion about rising rates among younger people had focused on ethnic minority groups, which have traditionally been considered at higher risk.
However, the new data suggests the trend extends well beyond those communities.
She added: “We now see that incidence is also increasing in white populations too, showing that this public health challenge is broadening across the generations.”
Diabetes UK said better follow-up care is also needed for mums-to-be diagnosed with gestational diabetes during pregnancy because it raises the risk of developing type 2 diabetes after childbirth.
Some studies have suggested that the risk of developing the condition may also increase after being ill with Covid, although the evidence remains inconclusive.
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