The menstrual cycle is just that, a cycle, with high and low points and lots of bodily and mental fluctuations and changes throughout. As the menstrual cycle has such an impact on your brain, I thought it could be interesting to explore how ADHD, as a neurological disorder, can get tied up in it.
A key component of attention deficit hyperactivity disorder (ADHD) is dopamine deficiency. This can stem from the DRD4 dopamine receptor gene, a variation of this gene called the 7 repeat can make you more susceptible to ADHD. Low levels of the neurotransmitter dopamine can trigger someone with ADHD to externally search for more dopamine. This can be a tricky concept to wrap your head around, but in short, people with ADHD lack a motivating and stimulating chemical in their brain, leaving negative impacts on their concentration, productivity, memory and even mental well-being.
Female ADHD, however, can be influenced by the menstrual cycle. This is because the female sex hormones oestrogen and progesterone, which prevail here, cause fluctuations in some neurotransmitters including dopamine. Described by Maisie Hill as the “Beyoncé hormone”, oestrogen can increase levels of dopamine and serotonin, making you feel optimistic, motivated, energised and confident. Unfortunately, these are traits that people with ADHD often lack. What is interesting, though, is that as well as having a positive impact on your ADHD and it’s symptoms, oestrogen can also have a positive impact on stimulating medications prescribed to people with ADHD. On the contrary, progesterone isn’t such a nice hormone. It can make you feel more irritable, anxious and unpleasant. It decreases your levels of dopamine and can also have negative impacts on ADHD medications. Secretions of these two very powerful hormones vary within your cycle depending on where you’re at within it. The menstrual cycle is broken down into four different segments which usually occur over a 28 day period. These are the Ovulation phase, luteal phase, menstrual phase and follicular phase. How each segment can affect you and your ADHD is describable using the four seasons of the year…
Summer– Ovulation is summer (24 hrs/ on the 14th day). This is when your oestrogen levels are peaking, increasing your dopamine levels. Your body is finally stimulated and gives you the tools you need to be productive. This is a good time to be active and get things done.
Autumn– The luteal phase is autumn (up to 14 days long). Oestrogen levels decrease whilst progesterone levels increase until they balance each other out. This is the time to start slowing down. You don’t want to push yourself too much whilst dopamine deficiencies become more apparent in your body.
Winter– Menstruation is winter (1-8 days long). This is where your hormones are at their lowest. As many creatures do in winter, this is when you need to hibernate. Slow down and try to avoid forcing productivity. Also, make sure you’re very forgiving and gentle with yourself when your mental well-being is most vulnerable.
Spring– The follicular phase is spring (up 14 days long). In this pre-ovular segment of your cycle, you are beginning to get back into a positive stride as oestrogen levels begin to rise again. You can dust off the dark winter of menstruation and get motivated.
What you can do about it
Simply being aware of your cycle and in tune with yourself can help you cope with the confusions around hormonal fluctuations. Learn to listen to your body so you know what to expect from it. Try to increase productivity when oestrogen levels are higher, and just be kind to yourself when they are lower.
People who have ADHD often experience low oestrogen levels more intensely than others. A good way of regulating your oestrogen levels is through your diet. For example, you can naturally increase your oestrogen levels through consumption of phyto-oestrogenic foods such as tofu, oats, soy beans, berries and many more. Another way is trying to reduce your sugar intake. Sugar has been known to implement low moods and increase irritability (which are already linked to people with ADHD). Additionally, although there isn’t a fully established cause and effect relationship between negative symptoms of ADHD and sugar, it has been theorised that sugar can worsen them, so it’s best to leave it alone during already low phases of your cycle.
ADH-Tea 