The impact of hormonal imbalance on mental health
Our hormones play an essential role in our day-to-day functions, sending messages to a number of different biological systems to regulate various processes. Sleep, mood, energy levels, libido, body temperature, weight and metabolism are all controlled by the communication of our hormones. They also have a significant impact on our mental health, and imbalances or major fluctuations in hormone levels can often be misdiagnosed as anxiety or mood disorders.
Cortisol, norepinephrine, serotonin and dopamine are some of the better known hormones with a close relationship to mental health; however, sex hormones also play an important role in brain chemistry and emotional health. Understanding the complex relationship between female hormones and mental health can help us address symptoms that might occur as a result of hormone dysregulation.
Menopause and mental health
In the years leading up to menopause, a women’s estrogen, progesterone and testosterone levels begin to decline, leading to a number of changes in the body. These shifts in our hormones can also impact our mental health, contributing to issues with concentration, fatigue, mood swings, irritability, depression and anxiety. The challenge for many medical professionals often becomes determining whether these symptoms are “normal” menopausal shifts or a sign of a more serious and unrelated mental health issue.
For example, when progesterone levels drop, the production of gamma-aminobutyric acid (GABA) also declines. GABA is a naturally occurring amino acid and has an inhibitory effect on certain nervous system activity that leads to anxiety, depression and sleep disorders. GABA is important for promoting good mood, steady sleep patterns and a sense of calm, and when this neurotransmitter is low, it can lead to increased anxiety, disturbed sleep, and instability with mood.
When estrogen levels decline in perimenopause, neuronal connections are more difficult to make and many women experience symptoms associated with these hormonal changes. Low estrogen is linked to reduced serotonin levels (the hormone most closely connected to feelings of happiness), which can lead to a number of issues with mental health and well-being, including depression, anxiety, sleep problems, chronic pain, brain fog and memory issues.
Low levels of testosterone in women have also been linked to depression, mood swings and increased stress. Women need testosterone for overall health, reproduction, growth, bone density and muscle development, but it also plays an important role in cognitive function and can have an adverse affect on mental health when levels are very low.
Estrogen dominance and mental health
Estrogen is important for regulating endorphins and increases both the production of serotonin, as well as serotonin receptors in the brain. However, when progesterone and testosterone levels drop and estrogen becomes dominant, this imbalance can lead to anxiety, irritability, brain fog and depression. In menstrual years, women experience depression at higher rates than do men of the same demographics. While the role of estrogen in this finding is still not fully understood, it’s believed that fluctuations and dysregulation of this important reproductive hormone may be responsible for causing depression in some individuals.
The added challenge with all of these symptoms is that they can have a sort of cyclical and compounding effect; the changes in hormones often create physical symptoms that contribute to the mental distress we feel. As we always want to address symptoms at the root, this process begins with a commitment to developing a deeper and more comprehensive understanding of our unique hormone blueprint so we can most effectively support those areas of imbalance. With diagnostic testing, we’re able to examine the various markers that can point to chemical imbalances in the body. Along with in-depth conversions around your symptoms, lifestyle, and medical history, these results can us help determine our best options for treatment.
Holistic support for a healthy body and mind
Lifestyle and nutrition play an important role in hormone balance and mental health. It’s well known that exercise releases endorphins, reducing our perception of pain and creating an elevated sense of wellbeing. But exercise is also helpful in supporting sex hormones, as long as we choose activity that’s well-aligned with the menstrual cycle. For example, it’s best to plan high intensity or endurance workouts for the follicular phase of your cycle (from day 1 of your period to somewhere around day 16, resting as much as needed while menstruating) and focus more on gentle exercise like yoga and walking during the luteal phase (typically between days 17 - 28 of your cycle).
Of course, there are many women who don’t have a menstrual cycle and many others who don’t experience a regular cycle; the most important thing is to stay connected to your body and honor the messages you receive. The real takeaway from this post should be that our hormones are relatively complex and unique to every individual. They also change at several points throughout our lives, so the best approach you can take is one of gentle and compassionate inquiry, staying curious about what’s going on inside your body and your mind and tending to your needs like a garden that changes through different seasons.
Diagnostic testing, adopting healthy lifestyle practices (including supportive nutritional choices and solid sleep hygiene), and choosing nurturing herbs and supplements that are right for your unique needs are all important steps in finding hormonal balance and stability in your mental health. The supplements and herbs below can be helpful for many women in supporting their hormones and mental health, but you should always consult with your doctor to choose the options that are best for you.
Supplements for support
B6 - supports progesterone and strengthens uterine lining
Magnesium - promotes healthy excretion of estrogen
Gaba - in last half of menstrual cycle
5-HTP - supports hormones and neurotransmitters
Herbs for hormone support
Maca root - good for menopause; helps with hot flashes; can help regulate hormones and decrease PMS
Nettles - tonic used for pre and post cycle; womb care; fertility support
Chasteberry - helps regulate hormone secretion by enhancing pituitary gland function; helps both menstrual and menopausal women
Red clover - helps reduce menopausal symptoms; tonic to prepare uterus for pregnancy
Ashwagandha - supportive in menopause; used in Ayurveda as fertility support
Shatavari - can help to balance irregular flow; supports vaginal lubrication with dryness brought on by menopause
Herbs for mental health support
Ashwagandha - anxiety and stress
Blue lotus - anxiety
Passion flower - anxiety
St. John’s Wort - depression
Lemon balm - stress
Lion’s mane - anxiety and depression