ADHD & the menstrual cycle - podcast
We had the pleasure of being on our Friend Gina's podcast this week talking about how ADHD affects or presents itself in the menstrual cycle. As a neurodivergent cycling woman this is a topic close to my heart as it's something I've also had to navigate alongside navigating cyclical living as a woman who menstruates and is dictated to by her menstrual cycle - The podcast won't be out for a few weeks, but here's a summary of how ADHD affects the menstrual cycle & some tips on how to stay focussed & combat the ebbs and flows.
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults, influencing their ability to focus, regulate impulses, and manage hyperactivity.
While ADHD itself poses unique challenges, the impact of hormonal fluctuations during the menstrual cycle can add an extra layer of complexity for those who experience both. In this article, we'll explore how ADHD may be influenced by the menstrual cycle and offer practical tips for managing symptoms during different phases.
Understanding the Connection
Research suggests that hormonal changes during the menstrual cycle can affect neurotransmitter activity in the brain, potentially exacerbating ADHD symptoms. The two main phases of the menstrual cycle—follicular and luteal—correlate with fluctuations in estrogen and progesterone levels, which can influence cognitive function, mood, and attention.
Follicular Phase (Days 1-14):
During the first half of the menstrual cycle, estrogen levels rise. This phase is associated with improved cognitive performance and increased energy levels for many individuals. However, it's essential to recognize that ADHD symptoms can still vary, and some may experience challenges in maintaining focus and regulating impulses.
Luteal Phase (Days 15-28):
The second half of the menstrual cycle sees an increase in both estrogen and progesterone levels, but it is also marked by more significant hormonal fluctuations. This phase may bring about increased emotional sensitivity, heightened stress levels, and difficulties in sustaining attention for those with ADHD.
Tips for Managing ADHD Throughout the Menstrual Cycle
Awareness and Tracking: Keep a menstrual cycle diary to monitor ADHD symptoms in relation to the menstrual phases. Understanding your unique patterns can help you prepare for challenging times and implement coping strategies - we'll do a blog post after this on cycle tracking apps & ways to track & learn to understand your menstrual cycle.
Create a Supportive Environment: Recognise that your ability to manage ADHD symptoms may fluctuate during the menstrual cycle. Communicate your needs with family, friends, and colleagues, helping them understand the challenges you may face during specific phases.
Prioritize Self-Care: Incorporate self-care practices into your routine, especially during the luteal phase. Adequate sleep, a balanced diet, regular exercise, and mindfulness activities can contribute to overall well-being and may help alleviate ADHD symptoms.
Utilis e Time Management Techniques: Implement effective time management strategies, such as breaking tasks into smaller, more manageable steps, setting realistic goals, and using visual aids like calendars and planners to stay organized.
Mindfulness and Stress Reduction: Practice mindfulness and stress reduction techniques, such as meditation, deep breathing exercises, or yoga, to help manage emotional sensitivity and maintain focus during challenging moments.
Medication Adjustment: If you are taking medication for ADHD, consult with your healthcare provider about potential adjustments during different menstrual phases. They can provide guidance on optimising your medication plan to address specific challenges during the cycle. You can try increasing natural products too like L-Tyrosine & lions mane mushrooms etc too
Living with ADHD presents unique challenges, and understanding how the menstrual cycle can influence symptoms adds a layer of complexity. By connecting to self-awareness, creating supportive environments, and implementing practical strategies, individuals with ADHD can navigate the ebbs and flows of their symptoms throughout the menstrual cycle & live in more balance with the cyclical changes & not against them
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