Navigating Your Menstrual Cycle: Managing Mood and Mindset

Hey Just Tri Tribe!

As female athletes, coaches, and parents, we are all too familiar with the ebb and flow of our menstrual cycles. Along with physical changes, our hormones estrogen and progesterone can have a significant impact on our mood and mindset throughout the month. With May being Mental Health Awareness Month, it's important to understand how our hormones can affect our mental well-being and learn how to manage and optimize our mental health.

Estrogen and progesterone levels fluctuate throughout the menstrual cycle, leading to changes in mood, energy levels, and cognitive function.

In the first half of the cycle, estrogen levels rise, leading to feelings of optimism, energy, and motivation. This phase is the follicular phase and is when many women feel their best in terms of mental health. However, as estrogen levels drop and progesterone levels rise in the second half of the cycle, during the luteal phase, many women experience mood swings, irritability, anxiety, and even depression.

Understanding these hormonal fluctuations can help us better manage our mental health throughout the month.

Here are some tips and tools to help you navigate the ups and downs of your menstrual cycle:

1. Track your cycle: Keeping a menstrual cycle diary can help you identify patterns in your mood and energy levels throughout the month. There are many apps available that make it easy to track your cycle and symptoms. And I'm designing one that will be available on Amazon - stay tuned!!

2. Practice self-care: During the luteal phase when estrogen levels are low, it's important to prioritize self-care activities that help you relax and reduce stress. This could include yoga, meditation, deep breathing exercises, or spending time in nature.

3. Exercise: Regular exercise has been shown to improve mood and mental well-being, regardless of where you are in your menstrual cycle. Aim for a mix of cardiovascular exercise, strength training, and flexibility exercises to keep both your body and mind in shape.

4. Nutrition: Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help stabilize your mood and energy levels. Avoiding caffeine, alcohol, and sugar, especially in the luteal phase, can also help prevent mood swings and anxiety.

5. Seek support: If you're struggling with managing your mental health during your menstrual cycle, don't hesitate to seek support from a therapist, counselor, or healthcare provider. They can help you develop coping strategies and provide additional resources to help you feel your best.

By understanding the impact of estrogen and progesterone on our mood and mindset, we can better manage our mental health throughout the menstrual cycle. Remember, it's normal to experience fluctuations in mood and energy levels, but there are steps you can take to optimize your mental well-being. Stay tuned for more tips and tools to help you reach your peak performance as a female athlete, coach, or parent.

Thanks for reading – hope you have an awesome week ahead. Stay safe and keep that "Just Tri" spirit alive!

All the best,

Coach Lindsay

P.S. Help support and grow my business by following the Just Tri Performance social media pages on Instagram, TikTok, and subscribe on YouTube!!

Instagram: @just_tri365 | TikTok: @justtri_performance | YouTube

References:
- Freeman, E. W., Sammel, M. D., Lin, H., & Gracia, C. R. (2006). Duration of luteal phase deficiency in regularly menstruating women: prevalence and overlap in identification based on clinical and biochemical diagnostic criteria. Journal of Clinical Endocrinology & Metabolism, 91(12), 5024-5030.
- Romani, C., Tsokanaki, P., Stamatopoulou, A., Kiosseoglou, G., & Markaki, A. G. (2013). Menstrual cycle phases and depressive symptoms: Modulating effects of estrogen and progesterone. Psychiatry Research, 210(4), 1226-1232.
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