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Written by: Ryah Nabielski, MS, RDN
It’s time to reframe your period. Instead of a monthly nuisance or dreaded experience, embrace the menstrual cycle as a sign of health, vitality, and fertility. Even if having kids isn’t a goal, a healthy menstrual cycle provides nourishing hormones to the entire body, which impacts overall health and your health even after your periods stop.
In school, we learn some basics about puberty and safe sex, but we aren’t informed about how the menstrual cycle works and the clues it can tell you about your health. Nor do we learn how understanding your cycle can help you conceive or avoid pregnancy. Or how you can harness the power of your hormones to optimize your metabolism or exercise performance.
Today’s article will help fill in some of these education gaps. We’ll cover what a normal menstrual cycle should look like, what can go wrong, and how to support healthy hormonal balance as a cycling person.
Keep reading to learn more about:
Let’s dive into this essential topic!
The Menstrual Cycle as a Vital Sign
A healthy, regular menstrual cycle is a marker of overall health. Just like you’d check your temperature, pulse rate, or blood pressure, the menstrual cycle is a vital sign. When the cycle falls out of a normal range – if it’s irregular, painful, or absent – it’s your body’s way of telling you something is going on and can help you (and your healthcare team) uncover what’s driving the changes in your hormones.
We typically think of an optimal menstrual cycle as a sign of fertility, which it absolutely is. Beyond fertility, the female hormones (estrogen and progesterone) produced as part of the cycle are critical hormones throughout the body, playing a crucial role in the health of the brain,heart,bones, muscles, skin, and more. Optimizing your menstrual cycle and having circulating estrogen and progesterone (in balance) for as long as possible is beneficial for your health.
What’s a Normal Menstrual Cycle?
The average cycle length for an adult woman is 28 days, but anywhere between 21 and 35 days is considered normal. Start counting on day 1, the first day of bleeding, and start over at the next period.
The menstrual cycle depends on the HPO axis (hypothalamus-pituitary-ovarian axis), the communication from the brain to the ovaries. The cycle has two phases: follicular and luteal.
Thefollicular phase, the first half of the menstrual cycle, includes the period (3 to 7 days of bleeding is normal) up to ovulation. During the follicular phase, the brain releases follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which signal the ovaries to produce estrogen and develop follicles.
Estrogen (specifically estradiol) helps build the uterine lining and release cervical mucus, creating a welcoming environment for sperm. In the later follicular phase, FSH, LH, and estrogen will surge, leading to ovulation, the release of a mature egg.
It’s often thought that the period is the main event of the menstrual cycle, but ovulation is the star of the show!
Fun fact: you can only get pregnant in the five or so days leading up to ovulation when cervical mucus is present and for around 24 hours after ovulation.
Theluteal phase, the second half of the menstrual cycle, lasts from after ovulation until the next cycle begins. During this phase, progesterone levels rise to maintain the uterine lining. Progesterone is associated with a higher body temperature and metabolic rate.
You must ovulate to produce progesterone, and if the egg is fertilized, progesterone will continue to rise. Otherwise, progesterone levels will fall, and the cycle will start over.
Period Problems and Hormonal Imbalances
It’s normal to experience physical changes during the menstrual cycle. For example, you may havemore energy and focus in the follicular phase and need more rest and alone time in the luteal phase.
Because hormones cycle, you’ll notice some fluctuations in how you feel. However, your cycle or period shouldn’t be painful, debilitating, or affect your quality of life or ability to work. If it does, there could be underlying factors to address.
Let’s look at some common conditions and hormone imbalances:
Since the menstrual cycle is a vital sign, changes in the menstrual cycle are worth paying attention to. You’ll need your detective skills. You don’t just want to know the problem (the diagnosis), but alsowhy. Understanding the why can help you find lasting solutions and fine-tune your lifestyle for healthy cycles.
Always work with your doctor or another trusted healthcare provider for proper testing and support. If you’re concerns are brushed aside, find a provider who will listen and help you work towards easy, pain-free, regular menstrual cycles.
How to Balance Hormones and Support a Regular Menstrual Cycle
Our hormones respond to the environment and the inputs we give our body. So much of hormone balance comes back to foundational lifestyle pieces likesleep, stress management, exercise, and good nutrition. One way to think about menstrual cycle health is that the body will prioritize reproduction, fertility, and ovulation when it feels safe and nourished.
All hormonal systems are connected, and the two most critical hormones that influence the menstrual cycle and female hormones are insulin and cortisol. Insulin helps with blood sugar balance, and cortisol is a primary stress hormone.
As a foundation here, please readHow to Balance Your Blood Sugar and Why it Matters, along withHow to Support Your Adrenals and a Healthy Stress Response. Supporting insulin and cortisol balance will have downstream benefits for reproductive hormones.
Along with the foundations of blood sugar balance and stress support, here are some other strategies that will support a healthy menstrual cycle:
When hormones are out of balance, it’s a sign from the body about a deeper need. The challenge is listening to the signs. One sign can be changes in the menstrual cycle, alerting you to check with your healthcare provider and uncover what you may need to shift. Luckily, hormones are highly responsive to how we live. Simple lifestyle changes provide a foundation for optimal hormone balance and a healthy menstrual cycle.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice ateconutrition.co.
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