5 reasons why you're irritated AF before your period (and how to support yourself)

Are you irritated, moody or on edge before your period? Do you find yourself snapping over the smallest things? Stuff that usually wouldn’t bother you suddenly feels unbearable?

A little irritability and moodiness can be normal around this time, but if it feels extreme or you just know deep down something isn’t right, trust that instinct.

Below are a few reasons why this could be happening:

1. Estrogen and serotonin

Estrogen plays a key role in modulating serotonin, the neurotransmitter that helps regulate mood, sleep and appetite. After ovulation, estrogen begins to drop, which can cause a dip in serotonin. Lower serotonin has been linked to increased irritability, sadness and emotional sensitivity.

2. Progesterone imbalance

Progesterone rises after ovulation and supports the production of GABA, a calming neurotransmitter that helps us feel relaxed and emotionally steady. But chronic stress, nutrient deficiencies or estrogen dominance can lead to low progesterone, which may mean less GABA, leaving us feeling more anxious or on edge.

3. Suppressed emotions

Our premenstrual phase can magnify what’s been suppressed. If we’ve been holding in anger, resentment or sadness, if we've disrespected our boundaries or not spoken up, it may surface in this phase as mood swings or irritability.

4. Stress

Progesterone and cortisol (our stress hormone) share the same precursor, pregnenolone. Under chronic stress, the body uses pregnenolone to make cortisol instead of progesterone, contributing to hormonal imbalances and heightened PMS symptoms.

5. Low protein

To make neurotransmitters like serotonin and GABA, we need adequate protein intake, which provides the amino acids (like tryptophan and glutamine). Without enough protein, our brain chemistry and our mood can be affected.

How to support yourself

• Increase tryptophan-rich foods: Tryptophan is converted into serotonin, our “feel-good” neurotransmitter. Great sources include salmon, eggs, turkey, nuts and seeds, tofu and cheese.

• Be gentle with yourself: Give yourself permission to slow down and honour your energy.

• Don’t overcommit socially: Protect your time and say no when you need rest.

• Fuel your body properly: We naturally burn about 200 extra calories in the lead up to our period. So, this isn’t the time to skip meals. Instead, choose nourishing, protein-rich meals/snacks instead.

• Seek support: Whether from family, friends or a professional, leaning on others can make a big difference.

• Journal: Writing your thoughts and feelings can be a great therapeutic outlet.

• Shake or dance: Moving your body helps release built-up tension and stagnant energy.

• Get adequate sun exposure: Vitamin D plays a vital role in both hormonal and mental health.

• Support liver function: Healthy liver detoxification ensures proper estrogen balance. Think cruciferous vegetables, bitter greens, dandelion root and healthy fats.

• Prioritise gut health: A balanced microbiome supports estrogen balance and overall mood via the gut-brain axis (You can download my Food as Medicine Shopping Guide for ideas)

If you're still unsure of what is driving your irritability, book a 1:1 Naturopathic Consultation and we can figure it out together.