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Ever feel like your emotions are all over the place during your period? That is hormonal imbalance! It is a natural part of your period cycle, but for some women, it can feel overwhelming. Do you ever notice mood swings, bloating, or extra fatigue? Maybe you are more irritable or anxious than usual. It happens because two of your hormones – estrogen and progesterone fluctuate during periods, giving you a hard time! While not every woman experiences severe symptoms, the ebb and flow of your hormones can sabotage your daily plans. Managing hormonal imbalances during periods may not be easy but it is possible!
During periods, estrogen and progesterone, the two main hormones regulating the menstrual cycle, fluctuate. At the start of your cycle, estrogen levels rise to thicken the uterine lining, preparing for potential pregnancy. After ovulation, progesterone increases to maintain that lining. If pregnancy does not occur, both hormones drop sharply, resulting in menstrual bleeding. This rise and fall can sometimes be too drastic or uneven, leading to symptoms like mood swings, bloating, or fatigue. Lifestyle factors such as excessive stress, an unhealthy diet, any chronic disease, or certain medications can also contribute to more intense imbalances during menstruation.
Hormonal imbalance during periods is a natural process that is hard to manage because it is how the body functions. Every month, period fluctuates the levels of estrogen and progesterone hormones and while some women experience mild symptoms, others face more severe effects that take a toll on their health. “Symptoms like mood swings, fatigue, bloating, and irritability can become overwhelming. Although you cannot stop these hormonal changes as they help regulate the menstrual cycle, managing them is possible,” says Obstetrician and Gynecologist Dr Rekha Sukala. Adopting a healthy diet and lifestyle can alleviate the intensity of the symptoms, making the menstrual period more manageable.
Mild hormonal imbalance during periods can lead to symptoms such as mood swings, breast tenderness, fatigue, period pain, etc. However, if the hormonal imbalance is intense, it can even cause irregular period, leading to symptoms such as severe period cramps, weight gain, hot flashes, and more. Here are 9 tips to help balance hormones during your menstrual cycle:
To manage hormones, it is crucial to feed your body the right nutrients. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help regulate your hormones. “Omega-3 fatty acids, found in foods such as salmon, walnuts, and flaxseeds, are particularly beneficial. These healthy fats can reduce inflammation and support hormone production,” suggests Dr Sukala. Additionally, add cruciferous vegetables like broccoli, Brussels sprouts, and kale and fibre-rich foods such as avocados, flaxseeds, and chia seeds to your diet to help flush out toxins and improve hormonal balance. Make sure you are also controlling your sugar and refined carbs intake, as they can cause insulin spikes, leading to hormonal imbalances.
Water is essential for maintaining all bodily functions, including hormone regulation. Staying hydrated can help your body process and eliminate excess hormones, particularly estrogen, which is often the culprit behind bloating and mood swings during your period. Aim for at least eight glasses of water a day to help your body function optimally. If you are dehydrated, your body can struggle to regulate cortisol levels, which may exacerbate hormonal imbalance.
Both caffeine and alcohol can have a significant impact on your hormones, particularly during your period. Caffeine stimulates the release of cortisol, a stress hormone, which can worsen symptoms of hormonal imbalance like anxiety, irritability, and insomnia. Similarly, alcohol can interfere with the detoxifying function of your body, making it harder to process excess hormones. It can also disrupt your sleep, which is crucial for hormone balance. However, “Limiting your intake of caffeine and alcohol, especially during your period, can help stabilise your hormones and reduce discomfort,” states Dr Sukala.
Essential for strong bones and joints, vitamin D is also an important nutrient for hormone regulation, and one of the best sources is sunlight. Spending time outdoors in natural light helps your body get vitamin D, which plays a role in regulating hormones, including estrogen and progesterone. A 2018 study published in the Journal of Nutrients found that vitamin D deficiency is linked to hormonal imbalances in women, particularly those with polycystic ovary syndrome (PCOS). Getting 15-30 minutes of sunlight daily can help keep your hormone levels in check.
Also read: Balance your hormonal imbalances with these 7 easy exercises
Exercise is one of the most effective ways to balance your hormones. Physical activity reduces cortisol levels, helps regulate insulin, and stimulates the production of endorphins, which are known as feel-good hormones. When it comes to exercise, you do not need to run a marathon, but according to the American Heart Association, adults should get at least 15 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Regular physical activity can improve estrogen metabolism, reduce PMS symptoms, and help prevent long-term hormonal disorders, as per a study published in the International Journal of Women’s Health.
Stress is one of the leading causes of hormonal imbalance. “When you are stressed, your body produces more cortisol, which can throw your other hormones out of whack. High cortisol levels can lead to problems like fatigue, irregular periods, and even weight gain,” warns Dr Sukula. To manage stress, following mindfulness techniques such as meditation, deep breathing, or even simple hobbies can help reduce stress levels. A study published in the Clinical Psychology Review found that people who regularly practiced mindfulness and meditation had significantly lower cortisol levels than those who did not.
Sleep is crucial for hormone health. Your body does most of its hormone regulation while you are asleep, and not getting enough rest can disrupt this process. Lack of sleep increases cortisol levels and disrupts the production of hormones like leptin and ghrelin, which regulate hunger. A 2006 study published in the American Journal of Epidemiology showed that women who slept for less than seven hours per night were more likely to experience hormonal imbalances and gain weight. Aim for seven to eight hours of quality sleep every night to keep your hormones in balance.
Many cosmetic products contain endocrine-disrupting chemicals (EDCs), which can interfere with your hormones. “These chemicals, such as parabens, phthalates, and synthetic fragrances, mimic estrogen in the body, potentially leading to estrogen dominance,” explains Dr Sukala. Look for skincare, makeup, and hair care products that are free of harmful additives and choose more natural alternatives. The fewer chemicals you expose your body to, the better your hormone health will be.
For some women, lifestyle changes alone may not be enough to balance hormones during periods. In such cases, medication might be necessary. “Birth control pills, hormone replacement therapy (HRT), or other medications can help regulate hormone levels and alleviate symptoms of hormonal imbalance,” says Dr Sukala. However, consult a healthcare professional before starting any medication and avoid self-medication.
With these tips, you can manage your hormonal balance during periods!
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Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More
