It’s Important for Mental Health to Track Your Menstrual Cycle

For many women and AFAB (assigned female at birth) folx who menstruate, keeping track of their menstrual cycle can seem like just another task in an already packed schedule. But, for those of us who are ADHDers and Autistic, understanding the phases of our cycle and how these can directly impact our mental health, energy levels, executive functioning, and relationship with food is not just beneficial; it’s essential.

Research has increasingly shown that our hormones play a massive role in our mood and ability to function on a day-to-day basis, and for those of us who are ADHD/Autistic, these shifts can be even more pronounced. By tracking your cycle, you can gain valuable insight into these changes and start to navigate the emotional and physical fluctuations that are often chalked up to being “just PMS.” But for many of us, it’s much more than that, especially when conditions like Premenstrual Dysphoric Disorder (PMDD) are involved.

The Menstrual Cycle and Mental Health: A Neurodivergent Lens

The menstrual cycle consists of several phases menstrual, follicular, ovulatory, and luteal. These phases include fluctuating levels of hormones, most notably estrogen and progesterone, which influence not only your reproductive system but also your brain's neurotransmitters. For women and AFAB folx who are ADHD/Autistic, these hormonal fluctuations can often lead to more intense shifts in mood, energy, executive functioning and eating habits.

In the first half of the cycle (the follicular phase), estrogen levels rise, often leading to increased energy, motivation, and focus. For many, this is when we feel our best—more mentally clear, less prone to distraction, and more engaged in the world around us. However, as we move into the second half of the cycle (the luteal phase), progesterone takes the lead. This hormone is known for its calming effects but can also bring feelings of sluggishness, irritability, and a general sense of being “off.” For ADHDer and Autistic folx, this phase can be particularly challenging.

Many of us notice a significant dip in our ability to focus, manage emotions, stick to routines and initiate new tasks during the luteal phase. This can be compounded by the presence of PMDD, which affects 3-8% of those who menstruate, with ADHDers/Autistic people experiencing a higher prevalence. Symptoms of PMDD can include severe mood swings, anxiety, irritability, and depression symptoms, which can often exacerbate ADHD and Autistic traits and even lead to suicidal ideation for some people, which can be very distressing and negatively impact their quality of life.

For those of us who are already managing the challenges of living in a neurotypical world, adding PMDD into the mix can feel overwhelming. Tracking your cycle allows you to predict these problematic days and create a management plan. Whether it’s reducing your workload, adjusting your sensory environment, or scheduling more rest, knowing where you are in your cycle can provide much-needed relief.

Binge Eating and Energy Struggles: The Role of Hormonal Fluctuations

One of the lesser-discussed effects of the menstrual cycle, particularly the luteal phase, is the increased struggle with binge eating and fluctuating energy levels. During the second half of the cycle, many people experience intense cravings, often for high-calorie or high-sugar foods. This is not just “PMSing” but rather a physiological response to the drop in estrogen and, thus, feel-good neurotransmitters, which can affect both mood and appetite.

For ADHDers and Autistic folx, this can be particularly hard to manage. Binge eating is already more common for those of us ADHDers due to challenges with lower levels of needed neurotransmitters, which causes challenges with things like impulsivity, emotional regulation, and sensory differences, combined with higher rates of hormonal issues, which often include insulin resistance. The latter tends to be increased in the lead-up to menstruation also due to the decline in estrogen.

The same can be said for those of us Autistic folx, where food-based sensory differences can be closely tied to emotional states. When the natural hormone dip of the luteal phase kicks in, it can feel almost impossible to resist the pull toward binge eating, leading to feelings of shame and guilt and thoughts that our body is against us and that we are failing (good old diet culture messaging).

Tracking your cycle helps you recognize these patterns. If you know that you’re more prone to low energy and binge eating in the second half of your cycle, you can start to implement strategies ahead of time. This could mean focusing on upping self-compassion, planning for more nutrient-dense meals, trying to put supports in place to reach out to, or simply adjusting your expectations of yourself during this time.