Get to Know Your Hormone Cycle
For menstruating women, it is common to dread “that time of the month,” and it is viewed as just something that we have to “get through.”
Periods are vital markers of health! Instead of viewing them in a bad light, use them as a way to understand hormones, emotions, feelings, hunger cues, energy levels, and strength. Within each phase, our bodies invite us to tune in with our diets, exercises, and lifestyles. When we support our cycle, we support our health!
Cyclical Living
Did you know there are 4 phases of your menstrual cycle? The phases are menstruation (or period), follicular, ovulation, and luteal. Each phase has different lengths, processes, and hormonal fluctuations.
Breakdown of each phase:
An average cycle length is 24-35 days, with an average being 29 days.
Menstruation:
Menstruation begins on the first day of bleeding. This is day 1 of your cycle. Most women bleed between 3-7 days. Hormone levels rapidly decrease as the uterine muscles contract and begin to shed their lining (endometrium). This crash in hormone levels may lead to overall feelings of fatigue and mood swings and many women may experience skin/breast sensitivity.
Follicular:
The follicular phase occurs after menstruation, typically on days 6-13. Testosterone and estrogen begin to rise during this phase to grow and thicken the uterine lining that was previously shed. This is where the follicle-stimulating hormone (FSH) causes follicles in the ovaries to begin to develop. With the rise in estrogen, there will be a steady increase in mood and energy levels.
Ovulation:
The “all-star” of menstruation! Ovulation typically lasts 1-2 days surrounding day 14. There is a sudden increase of the luteinizing hormone (LH) which causes a developing follicle to form an egg and be released from the ovary. Testosterone and Estrogen are at their highest in this phase, which may lead to higher libido, higher energy, and an increase in body temperature.
Luteal:
The luteal phase lasts anywhere from day 15-28. The developed egg leaves the ovary and travels through the fallopian tubes to the uterus. Progesterone begins to rise to help prepare the uterine lining for pregnancy. If the egg is fertilized by sperm and attaches to the uterine wall, pregnancy occurs. If pregnancy does not occur, progesterone and estrogen plummet and menstruation occurs again. This phase is synonymous with feelings of “PMS” such as cravings, bloating, fatigue, skin issues, mood swings, and cramps.
Understanding each phase for what is happening in the body opens up the door to syncing your lifestyle to your cycle.
Cycle Syncing
Cycle syncing is where you adjust your lifestyle habits, such as exercise and nutrition, to coincide with each phase of your cycle. Engaging in certain exercises and eating specific foods will help you transform your relationship with your cycle and work with your body, not against it.
Menstruation:
With progesterone and estrogen at their lowest, it is common to have less energy and less motivation. It is important to listen to your body during this time and to take more rest days if needed. Focusing on nourishing, warming, and iron-rich foods supports the body.
Follicular:
As estrogen begins to rise, so does your energy! Digesting complex carbs becomes easier, so it is a great time to focus on building muscle. Foods such as sweet potatoes, rice, quinoa, avocado, eggs, and fresh salads are great to incorporate during this time.
Ovulation:
It is a smaller window compared to the other phases, but with estrogen at its highest, our bodies can undergo more physical stress and engage in high-energy workouts. Constipation can occur during this time for many women, so foods high in fiber and probiotics will help the gut microbiome: flax seeds, berries, lentils, yogurt, and sauerkraut.
Luteal:
Our bodies are doing more behind-the-scenes work and burning through more energy–a.k.a., more calories. During the first part of the luteal phase, energy is still high from ovulation, so you are still able to do higher-intensity workouts, but in the second half, energy levels begin to decline rapidly. Foods high in magnesium such as dark chocolate, dark leafy greens, fruits high in antioxidants, and warming foods such as bone broth, soups, and stews, help prepare your body for menstruation.
It is always important to remember not to strive for perfection. The idea of cycle syncing is to create more mindfulness in each phase. Even if you do not follow exact workout plans or eat particular foods at specific times in your cycle, it does not mean you are not doing the “right” thing for yourself. Listen to your body!
To aid your health overall, I do recommend focusing on whole foods and high-quality protein throughout your cycle. Processed foods, inflammatory oils, refined sugar, and alcohol can wreak havoc on not only your hormones but your whole body.
Hormones
When you think of hormones and your cycle, you may automatically think about mood swings, cravings, and fatigue, but your hormones are involved in so many parts of your bodily systems. They play critical roles such as:
Processing nutrients
Protection from infection
Blood pressure and blood pressure regulation
Growth and development
Sexual function
Sleep-wake cycle
Mood
Root Cause Hormone Package
Because hormones are intricately woven into many systems and functions in the body, focusing on hormone health means caring for overall health and well-being. In my program, Root Cause Hormone Package, we work together to pinpoint what is causing symptoms and imbalances such as bloating, headaches, weight gain, insomnia, anxiety, PMS, and irregular periods.
To get to the root cause of symptoms, I use the DUTCH (Dried Urine Test for Comprehensive Hormones) test. The DUTCH test is the most comprehensive method of testing and it measures your sex and adrenal hormones and their metabolites, as well as relevant nutrients and neurotransmitters. To learn more about the DUTCH test, click here.
Once we have your results, we work together to heal using natural methods. I create a personalized nutrition, lifestyle, and supplement protocol to target treatment more effectively.
Remember, menstruating is a vibrant marker of health! We can live more in tune with our bodies when we understand its natural processes and support our hormone health!
Are you ready to get to the root cause of hormonal imbalances?
Tap below to learn more!