What is happening to the neurotransmitters?  And how them impact the brain.

• Serotonin: Lower - can affect mood, patience, and pain tolerance.
• Dopamine: Lower - reduced motivation and reward-seeking.
• Norepinephrine: Lower - can reduce energy and alertness.
• GABA: Low progesterone means less calming effect ie may have less need for sleep

Likely Mental/Emotional Tone:

• Desire for withdrawal, quiet, and reflection.
• Lower tolerance for overstimulation.
• May feel flat, more sensitive to criticism, or simply “low battery.”

Hormones low; prostaglandins high

🩸 Reproductive:

• Menstrual bleeding (light to heavy)
• Uterine cramps, pelvic heaviness
• Clotting or tissue fragments

🧠 Neurological:

• Headaches or migraines
• Lower mental clarity (“brain fog”)
• Sensory sensitivity (light, noise, smell)

🫀 Cardiovascular:

• Dizziness or lightheadedness (especially if anaemic).  This requires a medical review.  Some people find taking iron when menstruating can improve blood loss/symptoms of low iron.

🍽 Digestive:

• Diarrhoea or loose stools (prostaglandin effect)
• Appetite changes

💪 Musculoskeletal/skin:

• Backache, muscle aches, joint stiffness
• Decreased co-ordination/slower speed/response time
• More pain
• Increased allergies/flushing

😌 Emotional/Cognitive:

• Lower mood, irritability, emotional sensitivity
• Desire for solitude, rest, low stimulation

🍎 Fueling & Moving:

• Warm, iron-rich foods (red meat, lentils, leafy greens)
• Hydration with electrolytes if bleeding heavily
• Gentle movement: walking, stretching, restorative yoga
• Heat packs or warm baths for muscle relaxation

In many traditional cultures, menstruation was seen as a sacred pause, a time when women were given space to rest, reflect, and be cared for, recognising the deep physical and emotional renewal taking place

• Reflection and self-assessment
• Saying no to external demands
• Letting go of what’s not working
• Identifying core priorities
• Slowing down and honouring rest

Leaving the menstrual phase, can then be a time of release and time to enter the follicular phase afresh.  

Set yourself up to succeed.  Aim to do the following in a few days, or plan to do them before your challenging time in your luteal phase.

You may not feel like/be able to:

• High-energy socialising or group activities
• Complex decision-making under pressure
• Physical endurance or intense exercise
• Multitasking or managing overstimulation
• Sticking to rigid schedules when energy is low

For some people, the onset of menses is a breath of fresh air. The huge flux of the luteal phase is over, now there is a quiet, and a sense of relief.  

For others it may be the pain, or the inflammatory symptoms, or the impact of low hormones.  

Some helpful tips:

Why antihistamines can help

• Histamine blockers (like cetirizine, loratadine, fexofenadine) can reduce histamine-driven symptoms such as headaches, congestion, flushing, and fatigue.
• In some people, they also help stabilise mood and reduce sensory overwhelm when histamine levels are high.

Why anti-inflammatories can help

• NSAIDs (like ibuprofen, naproxen) block the COX enzymes involved in prostaglandin production.
• By reducing prostaglandin levels, they can ease cramps, headaches, joint pain, and that general “inflamed” feeling.
• Taking them prior to symptoms beginning ie 2-5 days before your period comes  is often more efctive than waiting until pain peaks.  Don't worry if you don't know when your period is coming - better late than never!!

💡 Pro tip: This combination approach works best when used short-term during the heaviest inflammatory window (the day before bleeding starts through the first 2–3 days of menstruation).

It’s also important to check for medical contraindications (e.g., stomach ulcers, asthma, certain heart or kidney conditions) before starting NSAIDs, and for allergies or interactions before taking antihistamines.

Neurochemical Profile:

• Dopamine: Rising - increases motivation, curiosity, and learning drive.
• Serotonin: Rising - improved mood stability and resilience.
• Norepinephrine: Rising - more alert, energised, and confident.
• GABA: Still low - higher mental energy but less sedation.

Likely Mental/Emotional Tone:

• Clearer thinking, more open to change and new ideas.
• Increased social confidence.
• Better focus and ability to plan.

Fueling & Moving:

• Balanced meals with complex carbs for energy
• Higher-protein intake to support muscle building
• Try new or higher-intensity workouts (strength, cardio)
• Use this phase for meal prep and habit setting

🩸 Reproductive:

• Light residual spotting (early phase)
• Increased fertile cervical mucus later in the phase

🧠 Neurological:

• Improved concentration and memory
• Sharper reaction times
• Less headaches
• Free from brain fog
• For those ADHDers - less stimulants are needed

🫀 Cardiovascular:

• Stable or lower resting heart rate
• Improved heart rate variability

🍽 Digestive:

• More stable digestion compared to menstruation
• Improved tolerance for varied foods
• Less cravings

💪 Musculoskeletal:

• Better muscle recovery and strength gains

😌 Emotional/Cognitive:

• Rising motivation, creativity, and curiosity
• More sociable, willing to try new things

This is the time of the month to shine.  The time of the month when females actually do have a physiological advantage over men!  

Make the most of it, particularly if this is your happy space!

• Starting new projects or habits
• Learning new skills
• Socialising in small, energising doses
• Planning and organising future tasks
• Experimenting without fear of failure
• Building muscle at the gym
• Thriving on less sleep

• Slowing down when your energy is rising
• Finishing old projects (temptation to start new ones instead)
• Pacing yourself - risk of overcommitting
• Sitting still for long periods
• Accepting mistakes while learning new things

Start your new routines here!  There is no excuse!!

Neurochemical Profile:

• Dopamine: High - drive, motivation, pleasure in achievement.
• Serotonin: High - emotional stability, optimism.
• Norepinephrine: High - mental alertness, verbal fluency.
• Oxytocin: Boosted by estrogen - empathy, trust, bonding.
• GABA: Starts to rise post-ovulation — gentle calming effect begins.

Likely Mental/Emotional Tone:

• Peak confidence, sociability, and expressiveness.
• Comfortable in high-energy, outward-facing roles.
• May overcommit due to feeling “invincible.”

Fueling & Moving:

• Protein-rich meals to maintain muscle and energy
• Hydration, especially in warm environments or with high activity
• High-energy workouts (HIIT, heavy lifting, sport)
• Protect joints and avoid overextension during flexibility training

🩸 Reproductive: Mid-cycle discharge — clear, stretchy, egg-white consistency and possible ovulation pain (mittelschmerz).

🧠 Neurological:

• Verbal fluency and communication skills peak
• Heightened sensory awareness (can be positive or overwhelming)

🫀 Cardiovascular:

• Slight rise in body temperature after ovulation
• Possible fluid retention

🍽 Digestive: Generally stable, though mild bloating may occur

💪 Musculoskeletal:

• Peak strength and endurance and ligaments slightly more elastic, there is a higher injury risk if overexerting

😌 Emotional/Cognitive:

• High energy, confidence, empathy, and connection
• Increased libido

• Speaking up and expressing ideas
• Networking, team projects, collaboration
• Creative brainstorming and problem-solving
• Physical performance and endurance activities
• Deep connection and intimacy

• Recognising when to rest — easy to run on adrenaline
• Quiet, focused, solo work — mind drawn to people and activity
• Saying no to extra tasks or invitations (especially if enjoyable)
• Wearing structured or restrictive clothing in warmer body temps
• Avoiding overscheduling social time
• Keeping meals balanced when busy and on the go
• Monitoring body mechanics to avoid overuse or joint strain

Hormonal Context: Progesterone dominant early, drops late; estrogen dips and has a secondary rise mid-phase before both drop pre-menstruation.

Neurochemical Profile:

• GABA: Higher in early luteal — calming, aiding sleep, but can cause sluggishness.
• Serotonin: Stable early luteal, then drops late luteal — may trigger low mood or irritability.
• Dopamine: Can drop in late luteal — reduces motivation and reward sensitivity.
• Norepinephrine: May drop late luteal — lower energy, focus, and stress tolerance.

Likely Mental/Emotional Tone:

• Early luteal: focused, detail-oriented, protective of energy.
• Late luteal: prone to overthinking, sensitivity to rejection, mood swings, cravings.
• Stronger need for boundaries and restorative habits.

Why? Progesterone dominant early, drops late

🩸 Reproductive:

• Premenstrual spotting (late luteal)
• Breast swelling/tenderness
• Libido drops in the early luteal phase.  For some late luteal it starts to increase

🧠 Neurological:

• Migraines - either at ovulation, or premenstrual
• Late luteal: Pins and needles 

🫀 Cardiovascular:

• Possible increased heart rate
• Fluid retention, puffiness
• Dizziness/light headed

🍽 Digestive:

• Slower digestion, constipation (progesterone effect)
• Increased cravings for high-carb/high-fat foods
• Reflux/indigestion

💪 Musculoskeletal:

• Joint stiffness or aches (especially if inflammatory conditions present)
• Increased risk of injuries
• More body pain
• Body may feel heavier, sluggish, stuck in the mud

😌 Emotional/Cognitive:

• Early luteal: calm focus, task completion; satisfaction from completing tasks
• Late luteal: brain fog, forgetfulness, overwhelm; irritability, anxiety, mood swings, lower tolerance for stress.  No motivation.  Exercise is hard

PMS/PMDD symptoms if sensitive to hormone change

Give yourself grace, space, understanding and time.  

Prioritise your body's needs.  Even though sometimes it can be hard to figure it out.

In the early luteal phase you may be able to finish tasks and tidy up loose ends and spotting errors, fine-tuning, editing work.  But this productivity generally doesn't persist. 

However, often it is best to:

• Setting boundaries and saying no without guilt
• Organising, decluttering, and preparing for rest (if you can get the motivation)
• Self-protection and creating order

• Planning meals and food preparation — harder to think ahead or decide
• Staying on top of household tasks like laundry or tidying
• Booking or attending appointments (especially if sensory-heavy)
• Pain from hair removal (waxing, threading) feels more intense
• Wearing certain clothes due to bloating, breast tenderness, or skin sensitivity
• Getting dressed — especially if textures or fit feel “wrong”
• Managing social or work commitments when comfort needs are high
• Regulating mood under sudden stress (especially late luteal)
• Managing cravings and blood sugar dips