Guilty - My Hormones and Me

Before your period The week or so before the menstrual period is often characterized by symptoms of premenstrual syndrome PMS. These include a spectrum of moods -- sadness, irritability, anxiety, confusion -- that can range from mild to severe, along with physical symptoms that may include breast tenderness, abdominal bloating and headache. Between 3 and 7 percent of PMS sufferers have symptoms that are so incapacitating that they interfere with daily life. PMS usually lasts two to five days, but may plague some unlucky women for up to 21 days out of each day cycle.

Unfortunately, there are no tests to confirm that you have PMS, and relatively few treatments for it are available. This dearth exists because doctors are not exactly sure what causes the syndrome. Currently, the most-discussed medical theory is that PMS sufferers are extra-responsive to hormonal fluctuations. Over the course of the menstrual cycle, estrogen and progesterone levels increase and decrease predictably.

At the start of each day cycle defined as the first day of your period , estrogen and progesterone levels are low.

Isolation, Blues, Joy

Then, on about day seven, estrogen starts to rise. It peaks around day 13 or 14 just before ovulation takes place , and then suddenly drops and stays low for several days. Estrogen levels spike again between days 21 and 24 before taking a final slope downward. This latter fall in estrogen is accompanied by a surge in progesterone levels around days Martorano concurs, suggesting that progesterone might be to blame, while Sichel and others implicate estrogen or both hormones as the culprits.

During and after pregnancy Pregnancy and the birth of a child are among the happiest times of a woman's life -- or so most people believe. But a new British study of 9, women suggests that 14 percent experience prenatal depression -- although most cases escape detection by OB-GYNs or even by the women themselves. Instead, women suffer silently, too stigmatized to acknowledge that they are feeling low at a time when society says they should be ecstatic. Hormones again appear to be a key precipitator since pregnancy is characterized by huge hormonal shifts as estrogen and progesterone levels rise dramatically, along with the stress hormone cortisol.

Why Are New Moms So Moody?

These surges, which are necessary to support the developing fetus, may overwhelm a woman's brain chemistry, potentially triggering swift, varying and irrational moods, Sichel says. In rare instances, hormone changes during pregnancy can even kick off serious mental illnesses, such as a major depression or postpartum psychosis. After giving birth, when hormone levels suddenly plummet, up to 80 percent of women might experience several days of feeling down the typical "baby blues" , characterized by crying, anxiety, irritability and difficulty sleeping.

These symptoms usually begin three to four days after delivery and continue for about 12 days. In most cases, they resolve on their own. However, approximately 10 percent of new mothers who have never suffered from depression excluding postpartum depression before will have major or minor depressive symptoms -- such as despondency, guilt, worry, bizarre or suicidal thoughts and an inability to cope -- after giving birth. This type of mood disorder typically strikes immediately after the birth and may last for several months or even years if it remains undiagnosed or is left untreated.

Such women may have been suffering from undiagnosed depression throughout the duration of their pregnancies. Another British study shows that women are at a greater risk for psychosis during the three months after they've given birth than at any other time of life. Sichel says that one in 1,, women may experience hallucinations, delusions, agitation and confusion. Frightening news stories, like that of Andrea Yates, the Houston-area mother who confessed to drowning her five young children last year, and who may also suffer from schizophrenia, suggest that in rare cases postpartum psychosis may even drive new mothers to violence against their children.

Stressful times Like falling estrogen levels, stress can alter your brain chemistry and deplete serotonin. A body that's under stress reacts by releasing hormones that will help it respond to a perceived physical or emotional challenge, says Sarah Berga, M. Ask for the help and support you need—it can make all the difference in your recovery.

You may have avoided your most treasured relationships, but they can get you through this tough time. Look for support from people who make you feel safe and cared for. Make face-time a priority. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away. Find ways to support others.

So find ways—both big and small—to help others: Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.

Join a support group for depression.

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Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. In order to overcome depression, you have to do things that relax and energize you. Aim for eight hours of sleep. But you can get on a better sleep schedule by adopting healthy sleep habits. Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it.

Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being.

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Try yoga, deep breathing, progressive muscle relaxation, or meditation. Do things you enjoy or used to. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

Come up with a list of things that you can do for a quick mood boost. But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Tame your "raging hormones"

A minute walk each day will give you a much-needed boost. Your fatigue will improve if you stick with it. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more. Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.

Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing. Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.

Take a dog for a walk. What you eat has a direct impact on the way you feel. Some women find dietary modifications, nutritional supplements and herbal remedies can help aid in the relief of depression symptoms. Reducing your intake of salt, unhealthy fats, caffeine, simple carbohydrates, and alcohol , which can quickly lead to a crash in mood and energy.

Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Boosting your B vitamins. Deficiencies in B vitamins such as folic acid and B can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Eating foods with Omega-3 fatty acids to boost mood. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Low iron levels can produce common depression symptoms like irritability, fatigue, and difficulty concentrating. Iron rich foods to add to your diet include red meat, beans, leafy greens and dried fruit. Adding herbal supplements may be helpful.

HRT opened my eyes, and gave me my life back

Primrose oil and chaste tree berry have both been found to be effective in the treatment of PMDD. Sunlight can help boost serotonin levels and improve your mood. Aim for at least 15 minutes of sunlight a day. Remove sunglasses but never stare directly at the sun and use sunscreen as needed. For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder SAD.