ADHD & the Menstrual Cycle ~ The Connections
Both ADHD and our menstrual cycle have a massive impact on our moods, our ability to concentrate, sensitivities, energy levels and overall capacity. Making changes to how we eat, sleep, move, work, socialise and take care of ourselves in ways that support both ADHD and cycle health can be life changing.
ADHD and Cycle Physiology
Throughout the first half of our menstrual cycle, after our period and right up to ovulation, we experience a rise in the hormone estrogen. Estrogen is one of the key hormones that regulates our menstrual cycle - it’s involved in our period, fertility, sex drive, our energy levels, bone health, heart health, our moods, skin, and mental cognition. The rising levels of estrogen are why so many people feel so much better during the first half of their cycle than in the second half.
Dopamine and Estrogen
In terms of ADHD, estrogen and the neurotransmitter dopamine are deeply connected. Estrogen is involved with dopamine regulation and synthesis - it also helps protect the brain! Dopamine is a brain chemical that people with ADHD tend to be deficient in - it’s directly involved in our motivation, as well as our ability to focus, initiate and complete tasks.
During the first half of our cycle when estrogen levels increase leading up to ovulation, many people notice that their ADHD symptoms are easier to manage than during the second half of their cycle.
This is due to estrogen’s role in promoting dopamine production and release - dopamine levels are higher during the first half of the menstrual cycle, when estrogen levels are also higher.
Dopamine and Menopause
Estrogen and dopamine levels fluctuate throughout the monthly cycle, as well as throughout major life events like peri-menopause and menopause.
During this time, estrogen and other hormone levels begin to fluctuate wildly and gradually decrease. This massive change in hormone levels is directly tied to how a person experiences the symptoms related to peri-menopause and menopause.
Many women and menstruators with ADHD will notice a significant change in how their symptoms present during peri-menopause and menopause. People may experience a spike in feeling general overwhelm, severe changes in mood and energy levels, significantly more difficulty concentrating and an increase in sensitivity - all on top of (peri)menopausal symptoms such as hot flashes, indigestion, constipation, bloating, insomnia and difficulty sleeping to name a few.
Functioning in a society that doesn’t do much to support women and all people with menstrual cycles, as well as all people with ADHD, can be so challenging and exhausting!
I dream of a world that accommodates and celebrates everyone. We’re pretty far off from that sadly, but just remember that you’re not alone and there are so many things you can do to support yourself through supporting your hormone health and ADHD.
Here are my top three recommendations for better supporting your hormones and ADHD:
Regulate your blood sugar - This pretty much means give yourself access to snacks and meals regularly that are satiating, provide you with energy and make you feel good.
When we go for a while without eating, our blood sugar levels drop and the stress hormone cortisol increases. If this happens regularly, it makes it harder for us to concentrate and can negatively impact our mood. Cortisol alerts our brain that something isn’t right (in this case, we don’t have enough energy from food in our system for all our cells to function properly). The brain responds by sending blood and energy to the systems responsible for keeping us alive, which leaves less energy for the systems involved in regulating our ADHD.
Make a list of snacks that you enjoy eating that have both protein and carbohydrate (bonus points for a healthy fat!) and explore how you can give yourself access to these snacks more regularly.
Download my free Eating with ADHD guide to learn more!
2. Sleep Support - Getting good quality sleep is foundational for both ADHD and hormone symptom management. Like most general health advice, this is easier said than done, especially with how much time we spend on our phones and computers. Also like most general health advice, this is something that you can work on gradually, in realistic ways that work for you.
Start experimenting with little things you can do that support better sleep, and make a ~sleep routine menu~ for yourself with small things you can do to support your sleep. Over time, these small actions will begin to signal to your brain that it’s time to start unwinding and get prepared to rest and restore for the night. Some ideas could be a quick shower, lighting candles, using an essential oil diffuser with a calming essential oil, journaling, pulling a tarot card, listening to a sleep meditation or yoga nidra recording, doing a skin care routine - the possibilities are endless. It’s all about acknowledging that you’re committed to improving your health, and that good sleep is essential for health, then finding the right tools that work for you.
3. Eating Healthy Fats - Healthy fats are essential building blocks for both brain cells and hormones. Adding more sources of healthy fats into your diet gives your body the materials it needs to produce brain cells and hormones that help regulate ADHD and your menstrual cycle. It will also be beneficial for your digestion, immune system, skin and joints!
Quality food sources of healthy fats can be found in all nuts and nut butters (walnuts, cashews, brazil nuts, almonds +++), cold water fish like mackerel, salmon, anchovies and sardines, avocados, olives and olive oil, coconut oil, quality meats and yogurt.
To learn about the menstrual cycle and ADHD, check out my two free guides - Cycle Support and Eating with ADHD.
