Hormone Hacking: Supporting Your Menstrual Cycle

 

Understanding and supporting your menstrual cycle is crucial for maintaining overall health and well-being. Hormone hacking involves making strategic lifestyle, dietary, and supplement choices to balance hormones and optimise the menstrual cycle. This guide will provide you with actionable steps to support your menstrual cycle and improve your quality of life.

How to Make Your Menstrual Cycle Work for You

Phase 1: Menstruation

The menstrual phase begins on the first day of menstruation and lasts for about 3-7 days. During this phase, the uterus sheds its lining, resulting in menstrual bleeding. Hormone levels, particularly oestrogen and progesterone, are at their lowest. Symptoms like cramps, fatigue, and mood swings are common during this phase. Managing these symptoms through proper nutrition and self-care can significantly improve your experience.

How to hack your hormones in this phase:

• Don’t fill up your calendar—give yourself space to rest.
• Schedule time for self-care activities like warm baths, meditation, or reading.
• You might not feel very social—consider skipping social events.
• Get plenty of rest by going to bed early.
• Opt for gentle exercises such as yoga or light stretching.
• Be gentle with yourself and allow a slower pace.
• Practice comfort using period pants. 

Phase 2: Follicular

The follicular phase starts on the first day of menstruation and continues until ovulation. It overlaps with the menstrual phase and typically lasts around 14 days. During this phase, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. Oestrogen levels rise, leading to the thickening of the uterine lining. This phase is associated with increased energy and creativity, making it an ideal time to start new projects or set personal goals.

How to hack your hormones in this phase:

• Start new habits or routines; you're more likely to stick with them during this phase.
• Engage in high-energy exercises like kickboxing or spin classes.
• Utilise your increased energy to tackle creative projects or challenging tasks.
• Maintain good sleep hygiene and consider natural aids like CBD if needed.
• Period underwear can still be beneficial during this phase for comfort and convenience, especially during workouts.

Phase 3: Ovulation

Ovulation occurs around the middle of the menstrual cycle, typically on day 14 of a 28-day cycle. A surge in luteinizing hormone (LH) triggers the release of a mature egg from the ovary. This phase is characterised by a peak in oestrogen levels. Signs of ovulation include a slight increase in basal body temperature and changes in cervical mucus. Understanding these signs can help in planning or preventing pregnancy.

How to hack your hormones in this phase:

• Schedule important meetings or make significant decisions during this high-energy period.
• Take advantage of your social nature and work on group projects.
• Use this time to tackle big projects or presentations at work.
• Plan social events or dates—this is your most outgoing and fertile phase.

Phase 4: Luteal

The luteal phase follows ovulation and lasts about 14 days. The ruptured follicle forms the corpus luteum, which secretes progesterone to prepare the uterine lining for a potential pregnancy. If pregnancy does not occur, the corpus luteum breaks down, leading to a drop in progesterone and the onset of menstruation. This phase can bring about PMS symptoms such as bloating, irritability, and breast tenderness. Managing stress and maintaining a balanced lifestyle can help mitigate these symptoms.

How to hack your hormones in this phase:

• Prioritise self-care to manage PMS symptoms.
• Enjoy relaxing activities like watching your favourite movies or reading.
• Lighten your workload if possible to accommodate lower energy levels.
• Choose gentle exercises like swimming or walking.
• Focus on simpler, less mentally demanding tasks.

Key Supplements for Hormone Regulation

Magnesium
Magnesium is crucial for muscle relaxation, reducing cramps, and alleviating PMS symptoms. It can be found in supplements or foods like spinach, almonds, and dark chocolate. Ensuring adequate magnesium intake can help improve sleep quality and reduce anxiety.

Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and can help regulate hormones. Incorporate fish oil supplements or foods like salmon, chia seeds, and walnuts. These healthy fats support brain health and can reduce mood swings associated with PMS.

B Vitamins
B vitamins, particularly B6, play a role in hormone regulation and mood stabilisation. They can be found in supplements or foods like chickpeas, bananas, and poultry. Adequate B vitamin intake can also boost energy levels and support cognitive function.

Chasteberry:
Chasteberry is an herb known for its hormone-balancing properties. It can help reduce PMS symptoms and regulate menstrual cycles. Consult with a healthcare provider before starting any new supplement. This herb has been used for centuries and can be a natural alternative to hormonal treatments.

Natural Remedies and Herbs
Apart from chasteberry, other herbs like evening primrose oil and red raspberry leaf have been known to support menstrual health. Evening primrose oil can help reduce breast tenderness and mood swings, while red raspberry leaf is often used to tone the uterus and ease menstrual cramps. Herbal teas and tinctures can be a soothing way to incorporate these remedies into your daily routine.

Tracking Your Cycle and Symptoms

Tracking your menstrual cycle can provide valuable insights into your hormonal patterns. There are various apps available that can help you monitor your cycle, symptoms, and overall health. Consistent tracking can help you identify trends and make more informed decisions about your health. Keeping a journal of your symptoms can help identify patterns and triggers. Note down your physical and emotional symptoms throughout the cycle to understand how your body responds to different phases. This practice can also serve as a useful tool when consulting with healthcare providers.

Based on your cycle tracking and symptom journal, adjust your diet, exercise, and supplement routine accordingly. Listen to your body and make changes to support your hormonal health effectively. Customising your routine to align with your cycle can lead to better overall health and well-being.

Supporting your menstrual cycle through hormone hacking can significantly improve your overall well-being. By understanding your cycle, making informed dietary choices, incorporating appropriate exercises, and using key supplements, you can achieve better hormone balance. Start tracking your cycle today and make small, manageable changes to support your hormonal health. Remember, every small step towards better hormone balance is a step towards a healthier, happier you.

We are not licensed medical professionals, and the information provided here is not intended to be a substitute for professional medical advice. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition.