DISCLAIMER: The wellness considerations provided are not intended to be prescriptive in any way. The nutritional practices shared have been beneficial in supporting my own personal wellness and hormone health. It is recommended that you consult with your healthcare provider before making any significant changes to your nutrition habits and before initiating any supplement regimen.

HERE WE GO AGAIN

I woke up this morning to find that our black lab had gotten quite cozy last night, atop a fresh pile of washed and folded white laundry, with so much shedding that it warranted a re-wash. I started to sob. My husband was standing in the corner of the room, wondering what on earth caused a reaction of this magnitude (also, he was probably surprised the Saturday morning meltdown wasn’t coming from our toddler, as they tend to). I looked and felt ridiculous. My day was unraveling, already. While feelings of frustration were justified for this busy, working Mama (so much to do with so little time, and now there’s more …) my reaction was a little over the top.

When a tired, hormonal, overwhelmed mom is given the sound piece of advice, “let it go” it feels near impossible to do just that. As women, we are relentlessly hard on ourselves. But after a moment of pause, I actually understood what was happening here. And I decided to be gentle and give myself the kindness I deserved. It was that time of the month and my hormones were taking me on a rollercoaster. Sounds familiar, doesn’t it? As part of our inherent physiology, we don’t always have control over how our hormones impact us. So take a few deeps breaths and give yourself a little grace, too. Know that there is a lot we can do to support our health during this time of the month in order to cope more effectively while our hormones do their fabulous thing.

You’ve been coping with it every month since you were a pre-teen, but just how much do you really know about your menstrual cycle? I am not only referring to your period, but the full 28-30 day cycle during which your hormones rise and fall with a pace and regularity that is truly fascinating.

The female body is an incredible and intricate machine. It is capable of performing miracles. And menstruation is the catalyst to performing these brilliant and beautiful functions. Knowing the basic facts of your menstrual cycle and phases that define it empowers you to stay in control of your health. Once we understand what is happening inside our bodies, we can make sense of the symptoms (the ups, the downs and every symptom in between) that accompany each phase.

Four regulating hormones control the ebb and flow, so to speak, of our menstrual cycle. The hormones include luteinizing hormone (LH), follicle stimulating hormone (FSH), progesterone and estrogen. The phases that make up the menstrual cycle include menstruation, the follicular phase, the ovulatory phase and the luteal phase. Let’s take a closer look at each phase, the role of our hormones, and how you can move towards optimal health and wellness throughout your cycle.

PHASES OF YOUR CYCLE

Menstruation

The onset of menses (bleeding) is day 1 of your menstrual cycle. Menstruation typically lasts between 3 days and one week. Menstruation occurs when an egg hasn’t been fertilized, causing estrogen and progesterone levels to drop. Studies reveal that it is quite common to feel fatigued or a little down during the first few days of your cycle.

Follicular Phase

The follicular phase of the menstrual cycle occurs from approximately day 1 to day 14. This phase coincides with the first day of bleeding, so there’s a slight cross over with the menstruation phase. The end of the follicular phase is marked by ovulation.

On day one, your body sheds the lining of blood and cells in the uterus (called the endometrium) which have been under construction for an entire month in the event that a fertilized embryo decided to reside here. While menstrual bleeding does happen in the early days of this phase, the ovaries are simultaneously preparing to ovulate again as the ovarian follicle matures.

LH and FSH are responsible for egg maturation in the ovary. It takes about 14 days for the ovarian follicles to fully ripen. As they mature, they release estrogen, and this ultimate feminine hormone continues to rise over the duration of the follicular phase.

Estrogen has some important work to accomplish. It signals the uterine lining to thicken after menstruation is over and it also stimulates the release of LH, which is responsible for triggering egg release (ovulation!) Think of the egg release as the surge in your menstrual cycle. This occurs around day 12 and typically lasts 2 days. Remember, our hormones work together to achieve one common goal: to prepare your body for a baby. The thicker uterine lining will provide nutrients for the fertilized embryo, should that released egg become fertilized. The surge in LH also causes a brief surge in the desire hormone, testosterone, which increases sex drive (along with confidence, assertiveness) right at the most fertile time of the cycle.

Symptoms

Once the first couple of days of your period are over, estrogen begins to rise. We can thank this rise in estrogen for improved energy, concentration and decision making. We generally begin to feel more productive at this time.

Ovulatory Phase

As noted above, around day 12-14 or halfway through your cycle, the surge of LH triggers the release of the mature egg from the ovary. This is ovulation. This is the shortest phase of your cycle – ovulation only lasts between 16 and 32 hours. It represents your most fertile window of your menstrual cycle.

Symptoms

Your symptoms are likely to be more physical in nature and may include breast tenderness, mild pelvic or lower abdominal pain and changes in libido. For some, positive feelings and emotions peak at this phase of the cycle.

Luteal Phase

The luteal phase takes place between days 14 and 28, approximately. After the egg has left the ovary, it enters the fallopian tube where fertilization may take place if sperm are present. If the egg is not fertilized, it disintegrates after 24 hours. A membrane from the follicle (the shell of the egg) called the corpus luteum remains in the ovary. FSH and LH drop after egg release/ovulation. The corpus luteum produces progesterone for the last 14 days of your cycle to prepare the uterus for pregnancy. If the egg is fertilized in the fallopian tube, the fertilized egg then moves to the uterus where the endometrium has thickened. The corpus luteum will continue to produce progesterone which prevents the endometrial lining from being shed. If the egg is unfertilized, the corpus luteum disintegrates and falling levels of progesterone and estrogen signals the endometrial lining to begin shedding (menses). With the onset of bleeding, we circle around to day 1 of a new cycle.

Symptoms

This phase coincides with premenstrual symptoms. You are now a week or two before the onset of your period. Estrogen drops dramatically. In the meantime, progesterone surges, reaching its peak around day 22-24 before it also declines significantly. This decline in hormone levels is thought to trigger the symptoms of PMS. You may start to feel a little sluggish, absent-minded, irritable, sad, moody. You may notice bloating, constipation, headaches, oily skin or breakouts. One explanation for the mood-related symptoms we experience here is the drop in serotonin (our happy hormone). The estrogen drop that occurs premenstrually can push serotonin to low levels, resulting in a low mood state that eases at the onset of your period when estrogen levels rise again. For some women, these shifts are subtle and are not problematic. However, some women may experience more severe premenstrual symptoms that can be a marker of underlying hormonal imbalances.

TYPES OF PMS

The current theories about premenstrual syndrome (PMS) relate it to the decline in progesterone and estrogen that occurs during the luteal phase. Often, it is due to an estrogen-progesterone imbalance which can be more pronounced in some women.

Mild symptoms associated with PMS are normal, but extremes (while common) are not normal. Stress is known to be a large factor associated with exaggerated PMS symptoms. If you find your symptoms to be extreme and disruptive, consider enlisting the support of your healthcare provider in order to address the root cause of your symptoms. PMS management may require more care involving nutrition and a supplement program to counteract stress, while supporting the female organs and hormone functions.

PMS can be divided into five categories. It is important to distinguish which type of PMS resonates with you in order to implement the health and wellness practices most relevant to your symptom experience. Keep in mind, you can have symptoms from more than one type of PMS. PMS symptoms are unique to every woman and can be influenced/heightened by the actual levels of each hormone in your system.

Type A (Anxiety)

This is the most common type of PMS. You may notice a mixture of emotional symptoms including anxiety, irritability, mood swings or emotional instability. Feelings of overwhelm and becoming more sensitive than usual can also happen here. You may notice that you are triggered and set off more easily.

Wellness Considerations

The goal is to shift our nervous system (NS) from a state of fight or flight (sympathetic NS) to rest and digest (parasympathetic NS). Engage in something that promotes relaxation. Light exercise, yoga, deep breathing, or enjoying a hot bath can all help to calm the nervous system when we are feeling anxious. Magnesium has nerve tranquilizing and muscle relaxing effects and is one of my favorite supplements. It is very calming, helps with anxiety and facilitates a good night’s sleep. Valerian root is also known to help promote relaxation and can be taken just before bedtime. Nutrition wise, include foods high in B vitamins and omega-3 fatty acids – they support the adrenals and are important in balancing out anxiety and low mood. Talk to your healthcare provider about whether a B-complex supplement may be appropriate for you. Ashwagandha (aka, the chill pill) is an ancient medicinal herb known to reduce anxiety and stress, boost fertility, and boost brain function. I have recently incorporated ashwagandha into my evening routine and love the benefits I am noticing. PEA is a substance found in certain foods including bananas, chocolate and hard cheeses. Foods containing PEA may increase symptoms of anxiety and should be avoided in this type of PMS. Finally, consider cutting back on caffeine because it is a stimulant and therefore can heighten symptoms of anxiety.

Type D (Depression)

Do you feel really down and out, crying for seemingly no reason? (Insert story re: dog shedding on laundry). Type D is slightly less common and can be associated with Type A. Symptoms may include low mood paired with lethargy, forgetfulness, confusion and feelings of brain fog. Changes in estrogen and progesterone can also influence serotonin levels, and we know that low levels of serotonin are linked to feelings of sadness and irritability. Your healthcare provider can help to uncover the root cause of your symptoms. Estrogen levels rise again a few days after you get your period – you may find that your symptoms improve at this point.

Wellness Considerations

Exercise is a natural mood booster, and while you may not feel like it, some gentle exercise can help to boost serotonin (our feel-good, happy hormone). Exercise can also help to alleviate cramps. Relaxation practices and restorative sleep are essential. From a nutrition perspective, try to resist the junk food cravings as large amounts of sugar, salt and processed foods can wreak havoc on your mood. Alcohol may not serve you very well during this time as it has mood-altering effects. Talk to your healthcare provider about whether B vitamins, magnesium, calcium or ginseng supplementation (used to increase energy) may be right for you.

Type H (Hyper-Hydration/Water Retention)

Do you experience slight weight gain, bloating, swelling or breast tenderness as you near menstruation? Progesterone levels rise initially after ovulation (before dipping again) leading to water retention, digestive issues and fullness of the uterus which can make your jeans feel a that little bit tighter.

Wellness Considerations

From a nutritional perspective, watch your salt intake. Foods that promote water loss (called diuretic foods) such as cucumber, celery and parsley can help. Up your water intake! This helps to keep your bowels moving and mitigates retention. Consider avoiding inflammatory and allergenic ingredients from your diet during this time (wheat, gluten, dairy, sugar, alcohol). Magnesium can be helpful for promoting digestive health, and vitamin E and B6 can be helpful in reducing fluid retention. Ginseng root is known to be a circulation aid and can be helpful in getting some of that retained water moving. Exercise is helpful to promote improved circulation, and sweating can help with the release of excess fluid in your system.

Type C (Carbohydrates and Cravings)

Are you a serious cookie monster during that time of the month? This category of symptoms can include cravings for carbs and sweets and an insatiable appetite. Fatigue, headaches, heart palpitations and fainting can also occur (less common).

Wellness Considerations

Prioritize eating protein and healthy fats with every meal. Cold pressed and unrefined oils, nuts, seeds and avocados are all examples of healthy fats. A diet rich in complex carbohydrates including whole grains, beans and vegetables are packed with fiber and help to keep your blood sugar stable, which may ease mood swings and food cravings. Sugar is known to contribute to menstrual irregularities and PMS symptoms. Consumption of sugar can make cravings worse, and ultimately creates a vicious cycle. Sugars to avoid include those simple, refined sugars found in white breads, pastries, baked goods, chocolate and sugar-filled energy drinks. Think about eating small and frequent meals as this can also help to maintain healthy blood sugar and reduce cravings. Chromium plays a role in balancing blood sugar and therefore can mitigate food cravings. Talk to your healthcare provider about whether chromium may be an appropriate addition for you during this time of the month.

Type P (Pain)

Most women deal with menstrual cramps, but for some women, periods are so painful as to be debilitating. Those dreaded cramps along with back pain, joint pain and nausea are common symptoms in the days leading up to or during menstruation. Oily skin and breakouts are also included in this symptom category.

Wellness Considerations

Consider incorporating a magnesium supplement into your nutritional regimen. As mentioned, magnesium is known to work wonders in muscle relaxation, thus can play a role in alleviating cramps. Chamomile, fennel or ginger tea are known to be very soothing for the stomach and digestive tract. Taking a hot bath or using heating pads are wonderful options and can promote rest and relaxation. For acne problems associated with PMS, vitamin A in the form of beta-carotene is known to help the skin; zinc can also be helpful. Vitamin B6 may also be helpful in reducing pain, along with omega-3s which have anti-inflammatory properties.

EMBRACING THE SELF-CARE

Take good care of yourself in order to optimize hormone health not only during menstruation, but during all phases of your cycle. A holistic approach is best supported in the literature.

Optimize Sleep

Sleep deprivation leads to increased cortisol levels. Cortisol is a hormone produced by the adrenal glands in response to stress. It raises blood sugar, which we know contributes to PMS symptoms, and also can cause disruption to our hormone balance which can negatively impact ovulation, menstruation and reproductive health. Restorative sleep goes a long way to support a healthy hormonal cycle and overall wellness.

Move your Body + Reduce Stress

Progesterone is the primary raw material for producing cortisol. When the adrenal glands are in overdrive, the body will divert progesterone to the adrenals to support cortisol production. So, when under stress, progesterone is left unavailable to perform its critical functions of regulating menstruation, ovulation and reproduction. Therefore, it is vitally important to find healthy ways to cope with the emotional symptoms and stress that we experience premenstrually or during any given time. Exercise might be the last thing on your mind, but activity is known to release endorphins which positively impact mood. Movement is a great way to reduce stress and anxiety; it also improves circulation and helps to alleviate physical symptoms such as cramps and bloating. Be sure to schedule downtime to alleviate stress, whatever this might look like for you.

Eat Clean + Stay Hydrated

A healthy reproductive system is dependent upon the health of our endocrine (hormonal) system. Both the reproductive and endocrine systems rely on the nutrients from our gastrointestinal tract to function normally. They are compromised when digestive function and detoxification are poor. That said, gut health should be a primary focus when looking to support overall hormone and reproductive health. Another intricate connection exists between our gut and our brain; they are in constant communication with one another. The health of our gut impacts our mood, including the emotional symptoms associated with PMS.

Our gut is best supported by consuming a diet that is rich in whole foods with an abundance of plant-based, fibre-rich ingredients to provide the essential building blocks for hormone production and function. Inflammatory and allergenic ingredients should be avoided (gluten, dairy, sugar and alcohol are the big ones) – they negatively impact the health of our gut by causing an imbalance between our good and bad gut bacteria. Inflammation inside the gut (and beyond) is the result, which hinders the breakdown and absorption of key nutrients essential for hormone health. Focus on lean protein, complex carbohydrates and healthy, unsaturated fats. Finally, keep hydrated to improve digestive regularity and hormone function.

Supplementation

Consider discussing supplementation (vitamins, minerals, herbal extracts) with your healthcare provider. Whole foods are always the preferred source for obtaining vitamins and minerals, however it isn’t uncommon to require additional support in order to experience relief from PMS while benefiting from their contribution to optimal hormone function and overall health and wellness.

Now that you have a greater appreciation for the miraculous work that your body pulls off month after month, I hope you can make better sense of your symptom experience and feel empowered to honor exactly what your body needs during those trying moments. Remember to pause. Take a deep breath. Give yourself a little grace and embrace the self-care.

Have a watch for a recap of your menstrual cycle:

https://www.youtube.com/watch?v=WOi2Bwvp6hw&feature=youtu.be

BIO

Christy Hart is a student of the Natural Nutrition program through the Canadian School of Natural Nutrition. She is working towards her designation as a Holistic Nutrition Practitioner while maintaining her full-time career as an Occupational Therapist in the acute care setting. Christy is also a consultant for a global health and wellness company where she shares her passion for clean, non-toxic living. Christy aligns all facets of her professional, educational and personal experiences with the goal of empowering others on their wellness journey with natural nutrition and sustainable healthy living. She looks forward to having her own practice in holistic nutrition in the near future. Christy has a Bachelor’s of Science degree in Kinesiology and a Master’s of Science degree in Occupational Therapy. She is a lifelong fitness enthusiast and a busy Mama to her 3 year-old son. You can follow Christy on Instagram @aligned.and.well for inspiration along your wellness journey.