The Power of Hormonal Balance: How to Support Your Menstrual Cycle Naturally

Introduction:

Hormonal balance is very important for women’s health, especially for their menstrual cycle. Hormones play a key role in controlling different bodily processes, including metabolism, growth, mood, and sexual function. Hormonal Imbalance can crucially impact women’s health and their lives. It can cause menopause and other symptoms (like shoulder stiffness). (Naveed, S et al., 2015) Stress, poor diet, environmental factors, and genetic predisposition are some of the factors that affect hormone levels (Hawkins, S. M et al., 2008). According to statistics, 80% of women are suffering from hormonal imbalances (Yoshimura, H. 2023). 

In this article, we’ll talk about the importance of hormonal balance, explore the complexities of the menstrual cycle, discuss common hormonal imbalances, and learn natural ways to support a healthy menstrual cycle.

Understanding Hormonal Balance

Endocrine glands such as ovaries, thyroid, and adrenal glands, produce chemical messengers called hormones. These hormones take part in regulating many bodily functions like metabolism, reproductive health, and mood swings. In women, hormones play a vital role in the menstrual cycle, especially estrogen and progesterone. (Naveed, S et al., 2015)

There are four phases in the menstrual cycle: (Mihm, M et al., 2011)

1. Menstruation
2. The follicular phase or proliferative phase
3. Ovulation phase
4. The luteal phase or secretory phase

The menstrual cycle’s length is the number of days between the first days of menstrual bleeding of one cycle to the onset of menses in the next cycle. The average duration of a menstrual cycle is 28 days, and most cycle lengths are between 25 to 30 days (Reed, B. G. et al., 2015). Hormonal fluctuations during these phases can cause mood swings, anger, depression, intolerance, and behavioral changes (Roop, J. K. 2018). Among other hormones, women experience dramatic fluctuations in the levels of progesterone and estradiol. These fluctuations affect the whole body, including the central nervous system (CNS). In the CNS, sex hormones act via steroid receptors. Different neurotransmitters such as GABA, serotonin, dopamine, and glutamate are affected by them, which influence brain areas that regulate mood, behavior, and cognitive abilities. This emphasizes that maintaining hormonal balance is very important for overall well-being and reproductive health (Del Río, J. P et al., 2008).

Common Hormonal Imbalances:

Including stress, poor diet, genetic predisposition, and environmental factors, several factors contribute to hormonal imbalance. Common hormonal imbalances seen in women include:

• Estrogen Dominance: In women, estrogen contributes to the menstrual cycle and reproductive system. When the level of estrogen is fairly high compared to the level of progesterone and/or testosterone, it is called estrogen dominance. Symptoms of estrogen dominance may include weight gain. Uneven periods, bloating, fatigue, and swollen breasts (Madan, S., 2021).
• Polycystic Ovary Syndrome (PCOS): Women with polycystic ovarian syndrome have chronic anovulation and androgen excess not attributable to another cause. Its important characteristics are insulin resistance, hyperandrogenism, and altered gonadotropin dynamics, while the fundamental pathophysiologic defect is unknown. (Guzick, D. S. 2004) Its symptoms may include irregular periods, acne, hair loss, and infertility. (Williams, T et al., 2016)
• Thyroid Imbalance: In hormone production and metabolism, the thyroid gland plays an important role. Hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid) can disrupt the menstrual cycle (Poppe, K et al., 2007). Its symptoms may include weight changes, fatigue, and hair loss (Crawford, A. et al., 2012).
• Adrenal Fatigue: Adrenal fatigue, is a common stress-related disorder in which circulating cortisol levels strongly influence symptoms. It may include fatigue, insomnia, anxiety, and irregular periods (Wilson, J. L. 2014).

Natural Ways to Support Your Menstrual Cycle

1. Balanced Diet: Healthy and a balanced diet is important for women throughout the cycle, getting enough iron, and fiber, and consuming adequate calories throughout the month is important. For example, people with heavy periods may become low in iron due to blood loss, which can lead to anemia. Foods like meat, poultry, fish, legumes, leafy greens, and fortified grains are rich in iron and can help increase iron intake (Fitness, A. G., & Hydration, W. H. E. H. F)
2. Manage Stress: Stress negatively impacts the menstrual cycle and can cause hormonal imbalance. Prescribed coping mechanisms can reduce stress and its negative impact on menstruation. Stress-reducing techniques like yoga, exercise, and meditation can be practiced to support hormonal balance. Yoga is beneficial for other risk factors as well such as high blood pressure, lipid level, oxidative stress, and immune status (Mahajan, A. 2014).
3. Regular Exercise: Regular physical exercise can help reduce stress and can support hormonal balance. Regular exercise contributes to the protection of cardiovascular diseases both primary and secondary. Aim for exercise like cardiovascular, strength training, and meditation to support overall health and hormonal balance (Ozmerdivenli, R et al., 2007).
4. Adequate Sleep: Sleep is connected to several hormonal and metabolic processes in the body and plays a crucial role in maintaining hormonal balance and energy homeostasis (Sharma, S., & Kavuru, M. 2010). The present study shows that leptin (a hormone that signals energy balance to the brain) is influenced by sleep. Sleep is also associated with other hormones like TSH, cortisol, glucose, insulin, etc (Spiegel, K et al., 2004). Different bedtime conditions affect our hormones which is why we should prioritize getting enough sleep. It can help support hormonal balance and our overall well-being.
5. Limit Exposure to Endocrine Disruptors: Substances generated by human industrial activities are called Endocrine Disrupting Chemicals (EDCs). They are harmful to human health due to their effect on the endocrine system. EDCs can cause human diseases, disability, and economic damage (Duh-Leong, C et al., 2023). Limit exposure to these chemicals use natural and organic products and avoid plastic.

Conclusion

Maintaining hormonal balance is necessary for women’s health and well-being. By practicing natural approaches to support your menstrual cycle and promote hormonal balance, such as a balanced diet, managing stress, practicing regular exercises, prioritizing sleep, and limiting exposure to EDCs you can reduce the symptoms of hormonal imbalance and promote overall health. Take charge of your body, prioritize self-care, and seek support from healthcare professionals if needed. Together, we can harness the power of hormonal balance and optimize our health throughout the menstrual cycle and beyond.

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References:

Yoshimura, H. (2023). Balancing Hormones in Younger Women: A Comprehensive Guide to Hormonal Health. Women's Health.

Naveed, S., Ghayas, S., & Hameed, A. (2015). Hormonal imbalance and its causes in young females. Journal of Innovations in Pharmaceuticals and Biological Sciences, 2(1), 12-13.

Mihm, M., Gangooly, S., & Muttukrishna, S. (2011). The normal menstrual cycle in women. Animal reproduction science, 124(3-4), 229-236.

Reed, B. G., & Carr, B. R. (2015). The normal menstrual cycle and the control of ovulation.

Roop, J. K. (2018). Hormone Imbalance—A Cause for Concern in Women. Research Journal of Life Sciences, Bioinformatics, Pharmaceuticals and Chemical, 4, 237-251.

Del Río, J. P., Alliende, M. I., Molina, N., Serrano, F. G., Molina, S., & Vigil, P. (2018). Steroid hormones and their action in women's brains: the importance of hormonal balance. Frontiers in public health, 6, 335107.

Williams, T., Mortada, R., & Porter, S. (2016). Diagnosis and treatment of polycystic ovary syndrome. American family physician, 94(2), 106-113.

Crawford, A., & Harris, H. (2012). Thyroid imbalances: dealing with disorderly conduct. Nursing2023, 42(11), 44-50.

Wilson, J. L. (2014). Clinical perspective on stress, cortisol and adrenal fatigue. Advances in Integrative Medicine, 1(2), 93-96.

Mahajan, A. (2014). Role of yoga in hormonal homeostasis. International Journal of Clinical and Experimental Physiology, 1(3), 173-173.