One can easily attribute a low changed mood or inadequate energy to being in a bad mood at night because of poor sleep, a stressful day at work, or not eating at all. But those off days can have a sort of pattern to them which is better determined by biological factors than the circumstances.
Menstrual cycle significantly contributes to the mood within the body and mind. The changes in hormones affect not only attention and physical activity but also digestion and skin condition, and most of the time, individuals do not notice how these changes affect them.
The awareness of these natural changes might enable the management to handle these changes in a caring manner as opposed to being angry. Minor changes in lifestyle (e.g. conscious eating, exercise, sleep) will make a huge difference in alleviating pain. By adding extra nutrients to healthy practices, including FLO, or certain nutrients that would influence mood and general well-being, supplements to aid in hormone balance can complement health habits.
Having the patterns straightened out, even those changes that cannot be explained begin to make a lot more sense — and that is where this article comes in.
Menstrual Cycle and Hormones: What is Going on?
The normal length of the menstrual cycle is 28 days though this may be between 21 to 35 days. During the period, there are predictable peaks and falls in the levels of estrogen and progesterone (two prime reproductive hormones). These shifts form different stages where each stage has its physical and emotional outcome.
In the menstrual phase, the level of hormones is the lowest. The uterine lining is then shed off and the body may end up feeling drained, having cramps and mood swings. When there is no longer bleeding, the follicular phase commences. The follicle growth prompts the increase in estrogen levels and stimulates energy, attention and general mood. This is the time when individuals can be the most motivated and productive.
The midpoint of the cycle is the ovulatory phase, which is the period during which the estrogen level becomes maximum and an egg is discharged. The energy levels and social confidence will be the highest. Lastly, after ovulation comes the luteal phase, that involves an increase and subsequent decrease in the level of progesterone followed by the onset of menstruation. This is a period when premenstrual symptoms tend to occur frequently like bloating, irritability and fatigue.
These hormonal changes are altogether normal. Their understanding can aid in the explanation of why the mood, motivation, and the level of comfort vary at various times of the month.
The Emotional and Physical impact of Hormonal fluctuations
Hormones contribute to the brain chemistry, metabolism, and body reaction to stress. My mood lightens out, and I am better able to concentrate as a result of a higher level of serotonin (the feel-good neurotransmitter) when the level of estrogen increases. A decrease in estrogen and progesterone may lead to a lowering of serotonin levels, which may at times result in irritability, sadness, and lack of concentration.
The physical symptoms are also phase dependent. Hormone levels can vary causing some of the people to bloat, have breast tenderness, headache, or even change their skins. These symptoms might experience any sense of unpredictability but mostly a monthly cycle. Following them assists in determining patterns and hence they can be easily handled and controlled.
Reproductive hormones also interact with cortisol which is the stress hormone of the body. When the cortisol levels remain high because of stress or because of poor sleeping, it may exacerbate the PMS symptoms. These hormonal disruptions can be reduced by managing stress by means of sleep, hydration, and embodiment.
Being out of shape either emotionally or physically is usually the mechanism used by the body to communicate that it requires to rest, eat, or re-establish balance. Listening to these cues will contribute to the development of a more balanced reaction instead of the result of frustration or guilt.
Food and Lifestyle Modifications at Each Stage
Promoting hormonal balance entails adjusting the nutrition and the lifestyle in accordance with the requirements of the organism at every phase of the cycle.
Menstrual period generally causes a low level of energy. This is when special attention must be paid to the iron-containing foods as leafy greens, lentils, and the lean proteins that will replace those lost during menstruation. Moving around, walking or stretching, will assist in calming cramps and increase the flow of blood without excessive effort.
When the follicular stage starts, the energy is re-instated. The body highly reacts to lighter types of food rich in complex carbohydrates, lean proteins and proper hydration. It is a perfect occasion to revive more vigorous activity and engage in new undertakings because mental focus and stamina usually get better.
During the ovulatory phase, the metabolism, and energy peaks. Sustained momentum can be achieved by eating healthy fatty foods, fruits, and whole grains which are balanced meals. It is also during this time that the immune system works best and therefore, it is also an opportune time to indulge in more strenuous activities.
It is during the luteal that fatigue and cravings tend to develop. Foods rich in magnesium, including dark chocolate and nuts can be used to decrease food bloating as well as mood swings. Light exercise with the goal of rest is beneficial to the body due to the level of progesterone which starts monotonic.
When To Pay Attention: Becoming Aware of Imbalances
Changes occurring in the mild cycle are normal but prolonged or severe ones can point to an imbalance. Premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) is an indication of intense cramps, extreme mood swings, heavy bleeding, or constant fatigue. Some of them may be related to underlying thyroid or hormonal problems in a few cases.
Knowing Your Pulse Is the True Reboot
Being out of shape does not necessarily imply you are sick. Many times, it is the body and its natural rhythm working. Being able to identify the hormonal tendencies of those changes can work the exasperation to the advantage of understanding how to enhance care through enlightenment.