Understanding Your Period

Written By Katie vanGilst

Your period is more than just a monthly inconvenience—it’s a vital sign of your overall health. If you’re struggling with painful cramps, bloating, mood swings, or acne, these symptoms may indicate an underlying imbalance. Let’s explore how hormones influence your cycle, what a healthy period looks like, and actionable steps you can take to optimize your menstrual health.

The Hormones That Affect Your Period

Your menstrual cycle is regulated by a delicate interplay of hormones, primarily:

  • Estrogen: Peaks in the first half of your cycle to thicken the uterine lining and prepare for ovulation. High estrogen can lead to bloating or tender breasts, while low estrogen may cause light periods or fatigue.

  • Progesterone: Dominates the second half of your cycle to support implantation or trigger menstruation. Low progesterone can contribute to PMS, spotting, or irregular cycles.

  • Luteinizing Hormone (LH) & Follicle-Stimulating Hormone (FSH): Work together to regulate ovulation. Imbalances can affect fertility and cycle regularity.

  • Testosterone: Influences libido and energy. Excess testosterone, common in PCOS, can cause acne and irregular periods.

Signs and Symptoms of an Unhealthy Period

An unhealthy period can indicate hormonal imbalances or underlying health concerns. Here’s what to look out for:

1. Irregular Cycles

  • Cycles shorter than 21 days or longer than 35 days.

  • Skipping periods entirely (amenorrhea).

2. Heavy Bleeding (Menorrhagia)

  • Needing to change pads or tampons every hour.

  • Bleeding for more than 7 days.

  • Large blood clots (larger than a quarter).

3. Painful Cramps (Dysmenorrhea)

  • Severe cramps that interfere with daily activities.

  • Pain radiating to the lower back or thighs.

4. Spotting or Irregular Bleeding

  • Bleeding between periods or after intercourse.

  • Spotting for several days before your period starts.

5. PMS Symptoms That Are Extreme or Prolonged

  • Severe mood swings, anxiety, or depression (potentially PMDD).

  • Fatigue, irritability, or brain fog that disrupts daily life.

6. Other Physical Symptoms

  • Bloating: Persistent water retention or discomfort.

  • Acne: Hormonal breakouts around the chin, jawline, or cheeks.

  • Breast Tenderness: Soreness that feels extreme or lingers for days.

  • Digestive Issues: Constipation or diarrhea tied to your cycle.

7. Signs of Low or High Hormones

  • Low Estrogen: Light periods, night sweats, or vaginal dryness.

  • High Estrogen: Heavy periods, bloating, or tender breasts.

  • Low Progesterone: Spotting, short luteal phases, or PMS.

  • High Androgens: Irregular cycles, acne, or hair growth in unusual areas (hirsutism).

What Should a Healthy Period Look Like?

A healthy period is:

  • Pain-Free: Mild discomfort is normal, but severe cramps warrant further investigation.

  • Bloating-Free: Excess water retention may point to hormonal imbalances or poor gut health.

  • Acne-Free: Breakouts are a sign of fluctuating hormones or inflammation.

  • Moderate in Flow: Blood should be bright red with minimal clotting, lasting 3-7 days.

Blood Tests for Menstrual Health

Lab work can provide valuable insights into your cycle. Consider these tests:

  • Estradiol and Progesterone: To assess hormonal balance at different cycle phases.

  • FSH and LH: To evaluate ovulation and ovarian reserve.

  • Thyroid Panel: Thyroid dysfunction can lead to irregular cycles.

  • Androgens (Testosterone, DHEA): To check for PCOS or other imbalances.

  • Vitamin D, Iron, and Ferritin: Low levels can worsen fatigue and heavy periods.

Supplements for Period Health

  • Magnesium: Reduces cramps, bloating, and PMS symptoms.

  • Vitamin B6: Supports progesterone production and mood balance.

  • Zinc: Helps with acne and immune function.

  • Omega-3s: Reduce inflammation and improve mood.

  • Chasteberry (Vitex): Supports progesterone and reduces PMS.

  • Always consult with a healthcare provider before starting supplements.

How Exercise Affects Your Period

Regular, moderate exercise supports hormonal balance and reduces PMS. However, overtraining can suppress ovulation and delay periods. Aim to adjust your workouts based on your cycle:

  • Follicular Phase (days 1-14): High-energy workouts like HIIT or strength training are ideal.

  • Luteal Phase (days 15-28): Opt for lower-intensity activities like yoga or walking to support recovery and balance progesterone.

Recipes to Support Healthy Periods

1. Hormone-Balancing Smoothie
Ingredients:

  • 1 cup unsweetened almond milk

  • 1 frozen banana

  • 1 tbsp flaxseeds (rich in lignans to support estrogen balance)

  • 1 tbsp almond butter

  • 1 scoop plant-based protein powder

  • ½ tsp cinnamon (anti-inflammatory)
    Instructions: Blend all ingredients until smooth and enjoy.

2. Anti-Inflammatory Bowl
Ingredients:

  • 1 cup cooked quinoa

  • ½ cup roasted sweet potatoes (rich in vitamin B6)

  • 1 cup steamed kale

  • ¼ avocado

  • 2 tbsp pumpkin seeds (high in zinc)

  • Drizzle of olive oil and lemon juice
    Instructions: Assemble ingredients in a bowl and drizzle with olive oil and lemon juice.

PMS and PMDD: What’s the Difference?

  • PMS: Mild to moderate symptoms like irritability, fatigue, and cravings that resolve with your period.

  • PMDD (Premenstrual Dysphoric Disorder): A more severe form of PMS with significant mood disturbances.

A nutritionist can help by:

  • Creating tailored meal plans to reduce inflammation and balance hormones.

  • Recommending supplements to alleviate symptoms.

  • Addressing underlying gut health issues that worsen PMS/PMDD.

Work With Me to Optimize Your Cycle

Ready to take control of your hormones and have better periods?

Schedule your free discovery call to get started! Together, we’ll create a personalized plan to transform your menstrual health.

Katie vanGilst
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