.png)
Have you ever wondered how your hormones influence your mood or even conditions like ADHD? I am talking about this today, as it is so important and undervalued! I notice all the time in my clients that it is much more difficult to get things done and eat well at different cycle phases (with and without ADHD), and I always ask in my nutritional consultations: What cycle day are you on today?
This is because there is no point in me giving my clients a long list of changes to make if they are in a cycle phase where executive functioning is more challenging. Instead, we will just focus on one or two changes, and I will spend the session breaking down the steps that the client needs to go through to achieve this goal.
The Basics of Your Menstrual Cycle
Your menstrual cycle is made up of four phases:
Menstrual Phase – When hormone levels are at their lowest.
Follicular Phase – Oestrogen begins to rise right after your period.
Ovulatory Phase – Oestrogen peaks mid-cycle.
Luteal Phase – Progesterone dominates while oestrogen drops.
Each phase brings unique hormonal shifts that can impact your brain and mood.
Hormones and ADHD
ADHD is linked to differences in how the brain regulates dopamine, a neurotransmitter essential for focus and motivation. Here’s how your cycle affects dopamine levels and, in turn, ADHD symptoms:
Follicular Phase: Oestrogen rises, boosting dopamine. You might feel more focused and energized.
Ovulatory Phase: With oestrogen peaking, some women with ADHD feel at their best, while others report heightened impulsivity.
Luteal Phase: Progesterone takes over, and oestrogen drops. This often results in PMS symptoms like mood swings, irritability, and worsening ADHD symptoms.
Menstrual Phase: Hormone levels are at their lowest, leading to decreased energy and mental clarity.
Managing ADHD Symptoms Through Your Cycle
Living with ADHD while navigating your hormonal fluctuations can feel overwhelming. But with the right strategies, you can regain a sense of control. Here are my top tips:
Track Your Cycle: Use an app or journal to identify patterns in your ADHD symptoms. Anticipating these changes helps you prepare and adapt.
Support Dopamine Production: Include foods rich in tyrosine, like eggs, fish, and nuts, in your diet to support dopamine levels.
Balance Blood Sugar: Fluctuating blood sugar can exacerbate ADHD symptoms. Aim for regular meals that include protein, healthy fats, and fibre.
Practice Self-Compassion: Understand that it’s okay to need extra support during certain phases. Allow yourself to rest and adjust your expectations.
Ready to take control of your cycle and ADHD symptoms and actually get things done? Book a free introductory call with me by clicking on the button below.
If you’ve noticed changes in your ADHD symptoms throughout your cycle, I’d love to hear about it!
Share your experiences in the comments below, and let me know what topics you’d like me to cover next.
Catherine xx
Comentarios