The Hormone Crash Before Your Period: What It Is and How to Ease the Period Flu

Ever feel like you're coming down with something...nausea, chills, fatigue, only to realise your period is a few days away? You’re not imagining it. What many call the “period flu” or a “hormone crash” is a real phenomenon driven by dramatic hormonal shifts and inflammatory processes.

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What Is a Hormone Crash?

In the second half of your cycle (the luteal phase), oestrogen and progesterone rise to prepare your body for a potential pregnancy. But if fertilisation doesn’t happen, both hormones drop sharply, especially in the final 1–3 days before your period. This hormonal withdrawal impacts:

• Mood and temperature regulation
• Digestion and appetite
• Energy, sleep, and pain sensitivity

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What Is “Period Flu”?

A hormone crash is also often experiences as “period flu”, which isn’t a real virus. It’s a nickname for a cluster of flu-like symptoms that some women experience before menstruation, often associated with PMS or even PMDD:

Common Symptoms:

• Nausea and even vomiting
• Feeling cold or shivery
• Body aches or joint pain
• Headaches or migraines
• Fatigue or weakness
• Digestive changes (diarrhoea, bloating)

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These are largely caused by high prostaglandins, inflammatory cytokines, and hormonal shifts.

And have you asked yourself or "google" any of these questions? You're definitely not alone:

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Why Am I Nauseous Before My Period?

Blame it on prostaglandins, hormone-like chemicals that help the uterus contract to shed its lining. When prostaglandins overflow into the bloodstream, they can trigger digestive muscles and nausea receptors. Low oestrogen and progesterone may also interact with serotonin and dopamine, worsening nausea and mood dips.

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Why Do I Feel Cold or Weak Before My Period?

Falling progesterone lowers your body temperature. Oestrogen and thyroid hormone also influence thermoregulation so when they fluctuate, you may feel unusually cold or drained.

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What can you do about it? 

To help manage the symptoms of a hormone crash or period flu, here are evidence-informed strategies across lifestyle, dietary, and medical approaches:

Nutrition Support

• Anti-inflammatory foods: Omega-3 rich foods (e.g., walnuts, flaxseeds, salmon) may help counter prostaglandin-related inflammation.
• Magnesium: Found in leafy greens, pumpkin seeds, and dark chocolate; can help reduce cramps, irritability, and temperature sensitivity.
• Ginger and peppermint: Natural options to reduce nausea and digestive discomfort.
• Small, frequent meals: Especially if nausea and blood sugar dips are common, complex carbs with protein help stabilise energy.

Lifestyle & Self-Care

• Warmth therapy: Heating pads or warm showers can relieve chills and cramps.
• Sleep: Prioritising rest is crucial; disrupted sleep worsens hormonal symptoms.
• Gentle movement: Yoga, stretching, or walking may ease tension and enhance circulation without overtaxing the body.
• Stress management: Cortisol worsens premenstrual symptoms. Meditation, journaling, or breathing exercises may help.

Medical Support

• NSAIDs (e.g., ibuprofen): Reduce prostaglandin production and help with nausea, cramps, and systemic symptoms. Best taken before heavy symptoms begin.
• Antiemetics: If vomiting is severe, prescription anti-nausea meds may be necessary.
• Medication: For individuals with severe PMS or PMDD, hormonal contraceptives or SSRIs may be discussed with a doctor.

Track & Prepare

• Cycle tracking: Certain apps can help you anticipate the luteal phase and plan support strategies accordingly.
• Supplement planning: Magnesium, B6, or omega-3s can be started mid-cycle for some symptom prevention.

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When should I see a professional?

If your symptoms are severe, last longer than a few days, or interfere with daily life, this could point to PMDD, endometriosis, or other hormone-related conditions. Seek support from a women's health specialist.

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The premenstrual phase can feel like a full-body meltdown but with the right knowledge and tools, you can reduce the blow of the hormone crash. Track your cycle, nourish your body, and don’t hesitate to seek help if the crash becomes a crash landing. Head to our appointments page to book an appointment with our women's health nutritionist Viviana. 

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