Coping With Hormonal Changes In Women: Empowering Mental Wellness

Have you ever felt like your emotions are on a rollercoaster ride at certain times? It could be your hormones! Hormonal fluctuations play a powerful role throughout a woman's life. They shape not only her physical health but also her mental and emotional well-being.

The connection between hormonal changes in women and their impact on mood, emotions, cognitive function, etc., is fascinating and important. Understanding this connection will allow you to manage irregularities and improve your menstrual health.

Hormonal changes in women's lives

While the female body goes through several changes of different types and magnitudes, there are four major phases in a woman’s life - 

·      Puberty - The transition to adulthood, marked by hormonal changes and physical growth.

·      Menstrual cycle - Monthly hormonal fluctuations resulting in menstruation.

·      Pregnancy - Period of gestation involving the growth of a fetus along with other bodily changes.

·      Menopause - Natural cessation of menstruation, accompanied by hormonal adjustments and symptoms.

Some women experience all of these phases, while others experience some of them. But whatever phase one goes through, hormonal changes accompany it. Let's understand these hormonal changes better. 

·      Puberty

Puberty onsets in girls between the ages of 8 and 13. During this time, the hypothalamus (a small region in the brain that regulates essential bodily functions like temperature, hunger, and sleep), pituitary gland (a tiny gland in the brain that releases hormones to control many important functions in the body), and ovaries together create a surge in estrogen and progesterone. This sudden surge triggers physical changes and emotional turbulence.

Physical changes include -

·       Breast development

·       A rapid increase in height and weight

·       Acne

·       Development of body hair

·       Widening of hips

Emotional and psychological changes can cause a high level of emotional sensitivity. You can easily get irritated, angry, sad, etc., which are all part of extreme mood swings. You may also experience a desire for independence and detachment from your parents.

Some girls start to feel self-conscious because of developing bodies and acceptance issues. This sometimes also leads to anxiety in societal interactions. Others may develop confidence because they feel positive about their new physical appearance.

It's important to understand that the symptoms of hormonal changes vary from woman to woman, and the experiences might not be linear.

·      Menstrual cycle

Girls get their first period between the ages of 10 and 13. The entire menstrual cycle is typically 28 days. But it varies from woman to woman. Some get their period regularly every month, while others don't. 

In the first few months, the menstrual cycle is very irregular. But it gets into a routine once the body adjusts to the highest and lows of hormones.

The menstrual cycle is divided into four distinct phases - follicular, ovulation, luteal, and menstrual.

·       Estrogen levels are high during the follicular phase. You feel energized and focused, and you are in a great mood

·       Then comes the ovulation phase. This is when the estrogen levels are highest. You might feel confident and experience a boost in libido

·       Then there's the luteal phase. Progesterone levels are not at their highest. This triggers a shift in your emotions. You might experience irritability, mild anxiety, or even fatigue. These are usually termed Premenstrual Syndrome (PMS) symptoms

·       Finally comes the menstrual phase. This is when you get your period. Both progesterone and estrogen levels are dropped. You might feel sad or depressed during this stage

·      Pregnancy

If you get pregnant, menstruation halts from conception and resumes a few months after the delivery. During these months, estrogen, progesterone, and human chorionic gonadotropin (hCG) hormones dramatically increase.

These hormonal changes in women bring many women a sense of euphoria and anticipation. However, some may grapple with mood disorders like anxiety and postpartum depression.

Shockingly, up to 15% of women suffer from postpartum depression, characterized by feelings of sadness and exhaustion. Factors like a history of mental health disorders, difficulty breastfeeding, and lack of social support can increase the risk.

Some women prefer to take hormonal contraceptives (HC) to prevent pregnancy. These include birth control pills, patches, and intrauterine devices (IUDs). Focused research with 188 participants revealed that 43.6% of women using HC experience mood changes. And women with a history of psychiatric illness were more likely (61.2%) to experience mood swings. This means that if you are planning to take hormonal contraceptives, you must be careful and consult a doctor before doing so. 

Still, there's a debate in the medical community on the extent of the effects of HCs on mental health. One of the suggestions is to reduce the hormone dosage in the pills to reduce their psychological effects. The question remains about the effectiveness of the reduced dose. Studies are in progress to determine this.

·      Perimenopause and menopause

As you approach your late 40s or early 50s, you enter the perimenopausal stage. This comes a few years before menopause. During this time, the generation of estrogen and progesterone slowly decreases.

As a result, you might experience hot flashes, sleep disturbances, memory lapses, increased libido, irregular periods, etc. These hormonal changes in women can also cause anxiety, depression, and difficulty concentrating.

Menopause sets in after twelve consistent months of no periods. After menopause, women feel relief from most of the perimenopausal symptoms as the body gets adjusted to the low hormone levels.

Coping with hormone fluctuations

There's no single strategy that can work for all women or solve all your mental health problems related to hormone changes. However, there are a few effective methods that, when combined according to your preference, can give great relief from hormonal changes and symptoms. Here's what you can do -

·       Practice meditation and breathing exercises to help manage stress caused by physical and emotional changes

·       Maintain a balanced diet. Consult a dietician or nutritionist and get a meal plan customized for your body type

·      To divert your attention from stress, indulge in coping mechanisms like journaling, listening to music, gardening, etc.

·       Get more than 7 hours of sleep so you don't feel tired during the day

·       Stay hydrated to avoid symptoms like hot flashes and excessive sweating

·       Exercise regularly to avoid joint pains and weight gain and maintain a flexible body

Know yourself better

As stated earlier, exploring the connection between women's hormones and mental health is essential to understanding why you are on an emotional rollercoaster ride. Though you cannot completely control the hormone fluctuations, you can take proactive measures to decrease the severity of their symptoms.

·       Use menstruation-tracking apps to track your entire cycle

·       Consult your doctor for timely screenings and medications

·       Make positive lifestyle changes, including diet and exercise, to relieve symptoms of hormonal changes

·       Be prepared for every stage with proper tools like health insurance, a list of doctors, etc.

·       Track your medical history throughout your life

Apart from that, consider investing in women-centric insurance plans. The right plan can cover the costs of healthcare expenses, medications, wellness, and more when you're going through a difficult phase. Future Generali's insurance plans cover several women-centric issues.

Feel free to ask for help whenever you need it. Hormonal changes in women are not a taboo, no matter what society tells you. Voice your needs to your friends and family members. Don't feed into the stigma around it. Educate yourself and those around you.