Hello! Welcome to my newsletter.

The purpose of this newsletter is to share with you how I handle everyday life with ADHD, but without ADHD medication. I will share tips, tools and strategies for you to introduce in to your own life so you too can manage your ADHD.

Time to read: 6m36s

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Let’s talk periods…

Anyone who has ADHD and has had at least one menstrual cycle will know that our ADHD symptoms are invariably impacted when we’re on our period. However, there is very little research on ADHD and the menstrual cycle. There’s actually very little research on ADHD and women, as most research has historically been focused on males (surprise, surprise), so we have some really significant gaps in the understanding of how ADHD affects women.

ADHD and the period

It’s believed that due to a decrease in estrogen levels and an increase in progesterone levels during the second half of our cycle (luteal phase, which includes the lead up to actually menstruating) we can experience a worsening of our ADHD symptoms.

Many report that the week before their period is the worst time for them in relation to their ADHD symptoms. Every cycle I am an absolute mess for a few days before I come on. The increase in progesterone levels means dopamine levels are low. I’m extremely emotional, extremely irritable, my (already pretty non-existent) working memory disappears and my anxiety is at its peak.

Periods and ADHD Meds…

Did you know that some ADHD medications can actually cause side effects such as heavy, irregular or painful periods?? Stimulants have been reported to contribute to menstrual cycle disruptions, causing heavier or more painful periods for some. These side effects may be related to how stimulants influence the body's stress response, which can amplify the physical symptoms of menstruation.

Some ADHD meds can even increase the likelihood of premenstrual syndrome (PMS), how mad is that?! Like it wasn’t already bad enough. The stimulant medicine dextroamphetamine (Adderall in the UK, Dexedrine in the UK) lists painful menstrual cramps as a possible side effect.

It’s also been reported that in some cases ADHD medications don’t work as well for some during their periods. During the luteal phase (post-ovulation), when estrogen levels dip and progesterone rises, ADHD symptoms may worsen. This hormonal shift can make ADHD medications feel less effective, as they rely on stabilizing dopamine. Women often report feeling more scattered, unfocused, or irritable during this time.

And whilst I absolutely agree that medication can be the right answer for some people, all of this just adds to my list of why I manage my ADHD without meds.

What can help me manage my ADHD when I’m on?

The recommendations to best manage your ADHD symptoms when you’re on, are not really too dissimilar to what I would recommend whether you’re on your period or not. But I do have a few tips I would like to share:

• Be kind to yourself: This is my number one top tip. Being on your period is no fun at all. On those days where it’s at it’s absolute worst, keep yourself comfortable, cozy and warm. Maybe have a few of your favourite drinks and snacks to hand. If you need to nap, then nap. If you want to get all snuggly on the sofa and just watch a film, then just do that! Your body will be so grateful.

  

• Cold water exposure**: Cold water swimming or a dip in an ice bath may help alleviate menstrual cramps and other PMS related symptoms. Cold water exposure can help to reduce inflammation, and it also promotes the release of endorphins, which can act as natural pain relievers. Cold water exposure is also great for our circulation, and whilst better circulation has so many benefits, those related to our cycle include relief from muscle cramps due to a better oxygen and nutrient delivery to our tissue. I always find myself less likely to want to get in the ice bath around menstruation, but I do always feel a benefit from it, which often lasts for hours after the dip.

• A balanced diet: A good diet can basically help with everything… and it’s no different when talking about ADHD symptoms and menstruation. Iron-rich foods are great around this time as they help to replenish the iron lost when we’re bleeding. High protein and high fibre foods are also beneficial as they help to reduce cravings and can provide sustained energy. It’s also important to try and avoid alcohol, processed foods, high sugar foods and food with high salt levels when we’re on.

• Exercise: We all know physical activity helps with our overall wellbeing. Studies have shown that regular exercise can help to reduce menstrual pain and cramps, improve our mood and boost our energy. It is suggested that we avoid high-intensity workouts or lifting heavy weights, these can disrupt our hormones and also disrupt our flow causing it to be heavier. Walking, gentle yoga or swimming are all great activities we can do when we’re on our period.

• Meditation: Practices such as meditation and breathwork are great for reducing stress and helping us stay calm. Which can be particular helpful in various stages of our cycle. I also like to follow some guided meditation for pain relief. Meditation helps to reduce cortisol levels and it releases endorphins, both known to help with pain relief.

I’ve always struggled with heavy, painful periods. When I was diagnosed with ADHD almost three years ago to the day, I was immediately aware of how much worse my ADHD symptoms were at different parts of my cycle.

I try to work with my cycle as best as I can and I follow the above advice to make this time, each month, as ‘gentle’ as possible. One thing I would absolutey recommend is looking in to a cup, if you haven’t already. I know they’re not for everyone, but mine has been an absolute game changer. I’m so heavy for the first 3 or 4 days, I was constantly changing my tampons, doubling up (tampon and pad), leaking…. It was a nightmare. The anxiety it brought along with all this too. Until I tried a cup. I went with Flowcup, they believe in sustainable periods for everyone, and I highly recommend them.

I’m changing it much less frequently than I ever did with tampons, it doesn’t leak (unless you let it get too full!), (once I got used to it) I find it super easy to insert and take out. It’s saved me so much money, and will continue to save me £100’s if not £1000’s that I would have been spending on sanitary products. Absolute game changer!

It’s so important that more research is done around women and ADHD as a whole, but especially at the different life stages.

If you have any tips or advice you would like to share on this topic please share away!! As women, and especially women with ADHD, I firmly believe we need to stick together to get our voices heard.

**Research is minimal here, but there is some emerging research on the topic, however, just like the research into ADHD and women, more needs to be done here around cold water exposure and the menstrual cycle.

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I hope you find what I write interesting, helpful and sometimes funny! And if you do, I'd love it if you shared what I am saying with others.

Applications are now open for coaching with me, if you would like to apply please follow this link: https://tally.so/r/3NV5bO

Carly x