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Understand the power of your hormones so you can thrive.
Understand the power of your hormones so you can thrive.
Understanding your hormones is key to unlocking a healthier life.
We've teamed up with our Science team to help you understand what may be happening at each stage of your cycle - and why.
As well as the bleeding, you may be experiencing pain and cramps which can affect your energy levels and sleep. It's no wonder this is most women's least favourite time of the month!
Focus on self care, getting plenty of rest and replenishing your iron stores.
Experiencing period pain? Find out why it happens and how to relieve symptoms here.
As oestrogen and progesterone start to increase in preparation for ovulation, a lot of women start to feel happier and more energetic.
It's a great time to try new things or start new projects.
Unsure on the hormones in your body? Read our guide to understanding your hormones here.
Many hormone levels rise during ovulation. You may be feeling more outgoing, confident and with a higher libido. But you may also be experiencing some bloating and muscle tenderness.
It's a great time to exercise and support your body with anti-inflammatory supplements and probiotics.
Find out whether the food you eat could be affecting your hormones here.
During this phase we see progesterone increasing quickly and symptoms including fatigue, acne breakouts, headaches and mood changes.
Premenstrual supplements can be effective, especially when coupled with a skin-care routine and healthy snacks.
For more information about your menstrual cycle, we answered some of the questions you may be having here.
Dr Coleen Draper
'Many people experience a higher sex drive during ovulation.'
We spoke to Dr Coleen Draper, a clinical dietician and PhD scientist with a special interest in women’s health and perimenopause, to answer some of your most asked questions
"If you have irregular periods, fatigue, acne, weight gain, abdominal bloating, mood and behavior changes, changes in gut function, swelling and tenderness of the breasts; you could have a hormonal imbalance.
These are also symptoms of premenstrual syndrome, which occurs in some people as a result of the decline in oestrogen and progesterone during the week before menstruation.
Researchers have suggested a hormone imbalance in estrogen and progesterone might contribute to premenstrual symptoms."
Check out our article on how to balance your hormones in seven natural steps here.
Nutrition – "Emphasize a Mediterranean style diet with a variety of nutrient dense foods, emphasis on high fiber food choices, fruits and vegetables, nuts and seeds, oily fish, lean meats and proper hydration.
Reduce intake of concentrated sugar sources and added sugars, moderate salt intake, as well as alcohol. Women report increased protein and calorie intakes during the luteal phase vs. follicular phases of their cycles.
Early research suggests nutrient needs might be higher during this time but more research is needed. If you find you are hungrier during this time, make sure you increase your intake of healthy, nutrient dense foods and be sure you are eating enough protein at each meal."
Exercise - "Exercising for the recommended amount of time each week (150 minutes of moderate activity) has been shown to enhance physical, mental, and emotional health and if performing regularly, researchers have found that some women actually have fewer painful cramps during menstruation.
Find the exercise that works best for you and stick with it."
More than one in five women experience leaking during exercise. Discover why that could be happening to you here.
Sleep – "Sleep is critical for healthy hormones. Typically, a person will spend 8 out of every 24 hours sleeping. That’s 1/3 of a person’s life.
Following a good sleep hygiene is essential. Know your sleep preferences and abide by them. Go to bed at a consistent time each night. Allow the room to be a bit cooler for a more restful sleep.
Keep the room dark to optimize your natural melatonin production.
Finish your last meal within 2-3 hours before going to sleep so your body is not having to digest its food at the same time it is going to sleep.
Watch your caffeine and alcohol intake, both of which can impact your capacity to get a good night’s rest."
"Many people experience a higher sex drive during ovulation, or at the end of the follicular phase, when estrogen is at its highest. This timing seems to align well with the optimal time to conceive."
Find out more about your cycle, and the changes you may experience in your body here.
"Muscle strength is at its best during the follicular phase of the menstrual cycle, when oestrogen levels peak. This is a great time for resistance training.
However, beware Muscle and tendon injuries occur almost twice as often in the late follicular phase, during ovulation.
Athletic performance may be worse when estrogen and progesterone have declined during the end of the luteal phase and beginning of the follicular phase (during menstruation). Creativity seems to be improved when estrogen and luteinizing hormone are at their highest during the ovulation phase."
We asked Dr Giada Frontino to explain the phases of your menstrual cycle here.
"Cervical mucus and ovulation discharge are the same. Cervical mucus, or ovulation discharge, is secreted by glands around the cervix. Wet and slippery cervical mucus indicates fertility.
You can chart the timing of your change in cervical mucus each month to determine your fertile window."
For more answers to some of the questions you may be having about your menstrual cycle, find our hormones cheat sheet here.
"In the days after my period I feel like a strong woman"