Most women will know that point in their menstrual cycle when hormones drop, and stress becomes much more difficult to deal with. Basic tasks can feel like a huge mountain to climb. Rest assured, it is not in your mind. There is a real physiological reason for it, and with the right support, it becomes a lot earlier.
Throughout the menstrual cycle, hormones fluctuate substantially. These hormones include oestrogen, progesterone, luteinising hormone, follicle-stimulating hormone and testosterone. The levels of these hormones interact with the hypothalamic-pituitary-adrenal axis (HPA axis). One of the hormones produced by the pituitary gland in the HPA axis is cortisol.
Cortisol is needed for a wide range of functions including functions such as blood pressure, blood sugar regulation and energy availability. It is also responsible for how we respond to both physical and psychological tasks, which is the change that most women notice at points in their menstrual cycle.
Follicular phase: day 1-14.
Ovulation: around day 14.
Luteal phase: After ovulation, progesterone rises and remains elevated during the luteal phase. If pregnancy does not occur, progesterone and oestrogen subsequently fall.
According to research, baseline cortisol is typically higher in the first part of the cycle (days 1-14). This may come as a surprise to many women. However, baseline cortisol is not the same as how we respond to stressors. The cortisol produced during a stressor is different from the baseline cortisol produced.
A 2022 systematic review and meta-analysis found a small effect suggesting that cortisol reactivity to acute stress may be greater during the luteal phase than the follicular phase. This means that your response to an acute stressor may be more pronounced during the luteal phase.¹
This could explain why women feel more sensitive to stress in the second half of their cycle even though their resting cortisol isn't necessarily higher.
This research points us to the thinking that the menstrual cycle influences the HPA-axis regulation and stress sensitivity, rather than actual levels.
Oestrogen, progesterone and progesterone metabolites allopregnanolone, influence the brain and HPA-axis response to stress. The changing hormones throughout the menstrual cycle may change how the body responds to a psychological or physiological stressor.
This is one reason why the same stressful situation can feel very different at different points in your cycle. It also affects mood, sleep and emotional regulation.
Poor sleep, psychological stress and excessive training can all increase physiological demands at the same time; hormonal fluctuations may make you more sensitive to those demands.
Normal cortisol levels do fluctuate. They are typically higher in the morning and gradually decline throughout the day. The aim is to support a healthy HPA response.
Good sleep is one of the most important factors for cortisol regulation. Set up a routine where you go to bed at the same time each night and get into a routine that is conducive to high-quality sleep. Avoid caffeine after lunchtime and have a screen-free hour before bed.
Fasting and dietary restriction should be done in the first half of the cycle only and avoided in the second half. This is because the body sees it as a stressor, which may be harder for your body to deal with in the second half of your cycle.
Exercise in the second half of your cycle should be light to moderate only. Avoid strenuous exercise. Strenuous exercise increases the stress response, which may cause feelings of psychological distress. Ensure that you also increase your recovery time in the second half of the cycle.
Protein intake helps to regulate blood sugar balance and provides the base materials for the production of dopamine and serotonin.
Ashwagandha: Ashwagandha actively lowers the level of cortisol circulating in the body. This can be particularly helpful when taken over the month.²
Saffron: Saffron actively increases the level of serotonin in the brain, which supports the body in coping with stressors. Much like cortisol, it should be taken every day of the month.³
Throughout the menstrual cycle, the hormone shifts lead to a change in the way your body deals with stressors. Making lifestyle and dietary changes such as adjusting exercise, supporting sleep and eating correctly, as well as taking the right supplements can support your body as it moves through the month.
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