Mental health
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.
Pregnancy
Women with multiple long-term conditions face increased pregnancy risks – study

Women entering pregnancy with multiple conditions face a 20 per cent higher miscarriage risk and around four times the risk of anxiety and depression, new research has revealed.
The observational study found women with two or more pre-existing long-term physical or mental health conditions also had a 69 per cent higher risk of severe nausea and vomiting.
They had more than double the risk of venous thromboembolism, when a blood clot forms inside a vein, and a 42 per cent higher risk of pre-eclampsia, a pregnancy complication involving high blood pressure.
Dr Steven Wambua, research fellow in health data science at King’s College London and joint first author, said: “Maternity care is still largely organised around single health conditions, but one in five women now enters pregnancy with two or more.
“By harmonising five datasets covering all four UK nations, we could show consistently and across a much broader range of outcomes than before, that these women face higher risks and that risk climbs with every additional condition.”
Researchers from King’s College London, Queen’s University Belfast, Bristol NHS Foundation Trust, the University of Birmingham, Swansea University and the University of St Andrews analysed more than 2.2m pregnancies and birth events recorded between 2000 and 2022.
The data came from five datasets covering England, Scotland, Wales and Northern Ireland.
Around one in five pregnant women in the UK live with multiple long-term conditions, but their combined impact on pregnancy is poorly understood.
The study found risks rose with each additional condition. Women with three or more conditions had more than three-and-a-half times the risk of venous thromboembolism compared with women without long-term health conditions.
Women with multiple conditions also had a 32 per cent higher risk of placental abruption, when the placenta separates from the womb before birth, and a 26 per cent higher risk of gestational diabetes.
The researchers said maternity care pathways vary considerably and, where they exist, are often organised around individual conditions.
They said the findings highlight a need to restructure these pathways to address the complex needs of women living with multiple conditions.
Professor Krishnarajah Nirantharakumar, clinical professor of public health and health data science at King’s College London, MuM-PreDiCT principal investigator and joint senior author, said: “These findings make a strong case for recognising multiple long-term conditions as a marker of antenatal risk in its own right.
“That means identifying these women at maternity booking, assessing physical and mental health needs together, and joining up obstetric, primary care and mental health services around them.
“The near four-fold risk of antenatal anxiety and depression is particularly striking, and points to perinatal mental health support as an urgent priority.
Dr Kelly-Ann Eastwood of Bristol NHS Foundation Trust and Queen’s University Belfast, joint senior author, added: “Our results help define the urgent clinical challenges facing both women entering pregnancy with multiple long-term conditions, and clinicians caring for them across the UK.
“Supporting recommendations from recent national maternity and neonatal investigation reports, there is a critical need to address healthcare inequalities, and improve support for women with pre-existing mental health conditions.
“These findings highlight the pressing need to restructure existing maternity services to improve antenatal outcomes.
The authors cautioned that, because the study used routinely collected health records, some conditions and outcomes may have been under-recorded or recorded inconsistently.
Further work by the MuM-PReDiCT consortium will examine birth and child outcomes and identify which combinations of long-term conditions carry the greatest risk.
Mental health
Endometriosis linked to higher use of mental health meds, study finds

Women later diagnosed with endometriosis used more antidepressant and anxiety medication than other women, with the pattern emerging years before diagnosis, recent study found.
The difference was evident up to 10 years before diagnosis and continued for a decade afterwards, according to a large Danish registry-based study involving 136,842 women.
Women with the condition also had substantially more contact with psychiatric hospital departments than those without it.
Researchers at Aarhus University found that women with endometriosis redeemed 29 per cent more prescriptions for antidepressants and 16 per cent more for anxiety medication in the years before diagnosis.
After diagnosis, the differences rose to 40 per cent for antidepressants and 46 per cent for anxiety medication.
Marie Josiasen, PhD student at the department of public health and one of the researchers behind the study, said: “What surprised us was how clear and persistent the pattern was, and that the difference did not diminish over time.
“On the contrary.
“Women with endometriosis consistently redeemed more prescriptions for antidepressant medication than women without the disease throughout the entire period, from ten years before to ten years after diagnosis.”
The study does not provide an answer as to what causes the mental strain.
Josiasen said prolonged pain, uncertainty about the cause of symptoms and fertility problems could be among the factors contributing to psychological strain.
She said: “It’s possible that prolonged pain, uncertainty about the cause of the symptoms, and frustration over not being able to live the life one wants may be among the reasons. For some women, fertility problems can also be a major psychological burden.”
Researchers also found that the gap compared with women without endometriosis did not narrow after diagnosis. Instead, it became more pronounced in the years that followed.
Josiasen said: “A diagnosis can be a relief, but it also involves coming to terms with having a chronic illness.”
The study does not indicate whether diagnosing endometriosis earlier could reduce psychological strain.
As part of her PhD project, Josiasen will investigate the role hormonal contraception may play in the mental health of women with endometriosis.
She said: “We can see that many receive medication and are in contact with psychiatric services. But we still lack an understanding of what actually helps these women.
“That’s what I want to help find out.”
Menopause
Menopausal hormone therapy may lower dementia risk, study suggests

Women using menopausal hormone therapy had a lower dementia risk, with oestrogen-only users showing fewer Alzheimer’s-related brain changes in a recent study.
Researchers stressed that the findings do not show that hormone therapy prevents dementia, but found women using oestrogen-only treatment had fewer biological signs linked to Alzheimer’s disease.
The observational study also found that women using this form of hormone therapy were less likely to receive a clinical dementia diagnosis.
The study combined clinical data with biomarkers and evidence from brain tissue collected after death to build a more detailed picture of the relationship between hormone therapy and Alzheimer’s-related changes.
The findings contrast with several previous studies reporting that menopausal hormone therapy increases dementia risk.
Dr Hadi Hosseini, associate professor of psychiatry and behavioural sciences at Stanford University in the US and senior author, said: “Our study is unique in that we looked at all the standards of Alzheimer’s diagnosis, including the gold-standard outcome: Alzheimer’s-associated hallmarks in autopsied brains.”
Hosseini said many conditions can affect memory and that clinical diagnoses are not always accurate. Examining brain tissue allows researchers to look directly for the defining biological features associated with Alzheimer’s disease.
Researchers examined medical records from 21,462 women taking part in two large US studies.
They looked only at women who used oestrogen-only therapy because previous studies indicated that treatment combining oestrogen and progestin may increase dementia risk.
This group was compared with women who reported no use of menopausal hormone therapy.
The records included data from 258 brain autopsies of women who had reported using oestrogen-only menopausal hormone therapy and 2,701 autopsies from women who had not used hormone therapy.
After adjusting for factors including age, women who took hormone therapy had a 35 per cent lower chance of showing biological signs of Alzheimer’s disease than those who did not use hormone therapy.
Hormone therapy use was also associated with a 39 per cent lower risk of receiving a clinical dementia diagnosis and a reduced risk of memory problems or declining functional abilities.
Dr Tom Blackmore, research programmes manager at Alzheimer’s Research UK, said: “Dementia has been the leading cause of death for women in the UK for over a decade, yet we still don’t fully understand why women are more likely to be affected by the condition than men.
“Understanding how hormones, menopause and ageing influence brain health is an important area of dementia research.
“While these findings are interesting, this study can only show an association and cannot tell us whether hormone therapy itself reduced dementia risk.
“Many factors influence a person’s likelihood of developing dementia, and women who received hormone therapy may differ from those who did not in ways that also affect their long-term brain health.”
In current standard practice, oestrogen-only therapy is prescribed to people who have undergone a hysterectomy because of the increased risk of endometrial cancer.
Blackmore also said the study focused exclusively on women taking oestrogen-only hormone therapy, which “differs substantially from how hormone replacement therapy is typically used today.”
Although early studies suggested menopausal hormone therapy might help protect menopausal women from dementia, later research produced inconclusive results.
A large analysis published in 2003 suggested the opposite, finding that oestrogen-plus-progestin formulations appeared to increase dementia risk, particularly when started at an older age.
Hosseini said: “There have been a lot of conflicting findings about MHT’s [menopausal hormone therapy’s] effects on Alzheimer’s disease outcomes.”
He added: “Different studies may have involved different age ranges of initiating MHT.”
Hosseini said studies may also have examined different clinical outcomes and biomarkers, combined different hormone therapy formulations or looked at different routes of administration and treatment durations.
Blackmore added that the findings “are not a reason for women to start or stop hormone replacement therapy with the aim of reducing dementia risk.”
He added: “Instead, the study provides valuable clues about the biology underlying dementia and highlights the need for more research into women’s brain health.
“Larger and more diverse studies will be needed to determine whether hormone-based treatments could play any role in reducing dementia risk.”
According to Alzheimer’s Research UK, an estimated 982,000 people are living with dementia in the UK, with around 65 per cent of those affected being women.
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