The menstrual cycle doesn’t just affect the uterus and ovaries; it also causes significant changes in the brain.
During this natural process, which occurs monthly in most women of childbearing age, the body goes through a series of hormonal changes that directly influence brain functioning.
While many people are familiar with the physical symptoms of the menstrual cycle, such as cramps and changes in blood flow, the effects on the brain are often less discussed.
However, these changes can be intense, impacting mood, memory, decision-making and even the way the brain is structured over time. But why do these changes occur? Which areas of the brain are most affected? And what can be done to minimize any discomfort caused by these transformations?
In this article, we will explore what happens in the brain during the menstrual cycle, analyzing hormonal effects, structural and behavioral changes, as well as strategies to better deal with these variations.
How does the menstrual cycle impact the brain?
The menstrual cycle is divided into distinct phases: follicular phase, ovulation and luteal phase. Each of these stages is marked by fluctuations in the levels of the hormones estrogen and progesterone, which play crucial roles in brain function.
These hormonal changes are not just temporary; they directly affect neurotransmitters such as serotonin, dopamine and GABA, responsible for mood, pleasure and emotional control.
What are the phases of the menstrual cycle?
Understand in detail each of the phases of the menstrual cycle:
Follicular phase
During the follicular phase, which begins on the first day of menstruation and continues until ovulation, estrogen levels begin to rise.
This hormone is known to improve communication between neurons and stimulate synaptic plasticity, that is, the brain’s ability to form and reorganize connections. This is why many women report feeling more alert and productive during this phase.
Ovulation
At ovulation, estrogen levels reach their peak. This increase is associated with greater activation of the reward system in the brain, which may explain why some women feel more confident and motivated during this period.
Studies show that areas such as the prefrontal cortex, responsible for decision-making, also become more active.
Luteal phase
After ovulation, progesterone takes on a more dominant role. This hormone has a calming effect, but can also lead to greater emotional sensitivity.
In some women, the combination of elevated progesterone and fluctuating serotonin levels can result in symptoms of irritability, anxiety or sadness, known as Premenstrual Syndrome (PMS).
Structural changes in the brain during the menstrual cycle
In addition to functional changes, the brain also undergoes structural changes throughout the menstrual cycle. MRI studies reveal that regions such as the hippocampus, an area associated with memory and learning, can increase or decrease in size in response to hormonal fluctuations.
Estrogen plays a key role in this process, improving communication between neurons and promoting the growth of new synapses. This effect is particularly noticeable in the hippocampus, where increased estrogen during the follicular phase is linked to better performance on cognitive tasks.
On the other hand, progesterone, which predominates in the luteal phase, may have an opposite effect, temporarily reducing connectivity in some areas of the brain. This change is associated with memory lapses and difficulty concentrating that some women report before menstruation.
Why do these changes happen?
The changes that occur in the brain during the menstrual cycle have evolutionary roots and are linked to the crucial role that sex hormones, such as estrogen and progesterone, play in both reproduction and survival and social interaction.
During ovulation, estrogen peaks promote an improvement in sociability and mood, increasing the chances of finding a partner in periods of greater fertility.
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In the luteal phase, the predominance of progesterone has a calming effect, which can help conserve energy if a pregnancy occurs. Furthermore, these hormones directly influence the release of neurotransmitters such as serotonin and dopamine.
When the levels of these substances are unbalanced, symptoms such as mood changes, insomnia or increased appetite appear, especially for foods rich in sugar and fat.
How to minimize impacts on the brain?
Although the hormonal changes of the menstrual cycle are natural, some strategies can help minimize their effects on your brain and overall well-being.
- Balanced diet: Maintaining a nutrient-rich diet is essential for hormonal balance and brain health. Foods rich in omega-3s, such as fish and nuts, help improve brain function, while complex carbohydrates, such as oats and quinoa, can stabilize serotonin levels.
- Regular physical activity: Physical exercise is known to release endorphins, which act as natural painkillers and help reduce PMS symptoms. Additionally, regular practice can improve blood circulation in the brain, promoting greater mental clarity.
- Stress control: Relaxation techniques, such as meditation and yoga, are excellent for regulating cortisol levels, the stress hormone, which can exacerbate menstrual cycle symptoms.
- Quality sleep: Sleeping well is essential for hormonal balance and brain health. Ensuring 7 to 8 hours of sleep per night can help reduce irritability and improve your ability to concentrate.
- Medical support: for women who suffer from severe symptoms, such as Premenstrual Dysphoric Disorder (PMDD), seeing a doctor is essential. In some cases, hormonal contraceptives or supplementation may be indicated to stabilize hormone levels.
