In a world that is seemingly so advanced in some areas, it is still frankly lacking in others.
Get your period cycle, for example. This natural and physiological process that occurs in about 50 percent of the population is still a taboo and is considered “unclean” in many parts of the world.
And because of these negative connotations, there is a huge lack of research on important topics such as physiological and behavioral issues in the field of menstrual cycle.
So today, we aim to talk about these issues and possible solutions to help you feel better, starting with hormonal changes throughout your cycle.
Each of the four phases of the menstrual cycle is accompanied by hormonal changes. And with hormonal changes comes a host of different behaviors and physiological effects.
Here is a summary of the hormonal changes during the menstrual cycle:
- During Menstruation there is a fall in both estrogen and progesterone and an increase in follicle-stimulating hormone (FSH).
- In the first half of the menstrual cycle (follicular phase) there is a steady increase in estrogen.
- When estrogen peaks, luteinizing hormone (LH) is activated. ovulation. Then there is an increase in progesterone until menstruation begins.
- During the second half of the menstrual cycle, the luteal phase shows yet another rise in estrogen.
- Just before menstruation begins, there is a decrease in progesterone.
We know it all sounds quite technical and possibly confusing.
The big takeaway here is that there is actually a rise and fall of a number of different hormones during the menstrual cycle that has a direct effect on behavior, disposaland operation.
Here are some tips that may help you deal with these ups and downs…
How to be more comfortable during the hormonal changes of your menstrual cycle
During menstruation
How you might feel during your period (days 1-5) when estrogen and progesterone drop and there is an increase in follicle-stimulating hormone (FSH)
During your period, the most common symptoms are:
- cramps/pain in your lower abdomen / lower back
- inflation
- fatigue
- mood swings
- headaches
- bowel problems
How to feel more comfortable:
To ease these abdominal and lower back cramps, you can apply heat to the area (for example, using a hot water bottle). When you do this, it will help relax the muscles and help with less pain. Additionally, taking an OTC pain reliever for cramps and possible headaches is an option.
Another option is to orgasm. This is due to the fact that when we experience an orgasm, the hormone endorphins are released. These are the body’s natural pain reliever.
When it comes to bloating, if you focus on the types of food you eat and exercise, it could make a big difference. Try to drink a lot of water, skip caffeine and alcohollimit processed foods and engage in some form of exercise.
To minimize fatigue, you could try to regulate your sleep. Sleep Too much can actually make you feel more tired. You could also exercise as physical activity has been shown to boost energy levels (yoga is also a great idea) and/or you could take omega-3 capsules which can help with greater mental clarity.
When it comes to mood swings during your period, eating a balanced diet which is low in added sugars, sodium and caffeine, is said to reduce mood swings. Also according to MGH Center for Women’s Mental Healthregular aerobic exercise can reduce the emotional and physical symptoms of PMS.
To ease bowel problems during your period, try eating foods rich in soluble fiber, such as bananas, peeled apples, and oats. Staying well hydrated is also helpful.
During the follicular phase
How you might feel during the follicular phase (days 6-11) when estrogen starts to rise
During this phase, you may notice that your energy levels increase… and so does your libido. The follicular phase is often a time when you feel most optimistic, social and energetic.
How to feel more comfortable:
While the majority of these experiences are positive, if you’re having some difficulty navigating your growing libido, here’s how to possibly manage it…
If you don’t have a partner or lover or just want to enjoy some solo gameplay, we recommend you masturbation. This act of self-love is not only enjoyable, it’s also a way to reduce stress, help you relax, and also make you feel happier. Indeed, an orgasm causes the release of endorphins (the hormone of happiness).
And then, when you’re feeling social and upbeat, we suggest you take advantage of your increased energy levels and upbeat attitude by meeting friends, going on dates, doing activities you love, exercising, or even trying new things.
During the ovulation phase
How you might feel during the ovulation phase (days 12-16) when estrogen peaks and luteinizing hormone (LH) is present
During ovulation, your body prepares to fertilize an egg. That means you’re maxed out fertile during this phase, which can cause your libido to soar and your confidence levels to soar.
In addition, heterosexual women have reported a greater sex drive for men during ovulation.
How to feel more comfortable:
Because of your high libido, you may want to engage in sexual activity with a partner. If you are trying to get pregnant, this is definitely the time. Or, you could just masturbate more often to release your sexual tension.
Then, because you have a big boost in confidence, this is probably the best time to date to flirt, find a potential match or someone to help you “scratch an itch”. You could also go out with your friends to boost your confidence or try something new.
During the luteal phase
How you might feel during the luteal phase (days 17-28) when there is another rise in estrogen and drop in progesterone right before your period
And so, as you approach the end of your cycle during the luteal phase in which your next period awaits, you may experience a drop in energy and perhaps some PMS symptoms such as bloating, skin rashes and mood swings.
How to feel more comfortable:
To manage your fatigue and bloating, we recommend regulating your sleep, trying to fit in some form of exercise, and eating a well-balanced diet—all of which can help replenish low energy levels.
When it comes to breakouts, remember to wash your face twice a day using a mild soap and use glycolic pads to remove dead skin cells that can reduce inflammation. You could also use a low-dose benzoyl peroxide OTC spot treatment.
And finally, we recommend buying quality dark chocolate. In fact, studies show that eating between 40 and 120 grams of dark chocolate could reduce pain and discomfort. This is because it is rich in magnesium, which can relax muscles. Magnesium in any form is excellent during the luteal phase as it helps with comfort. Foods that are rich in iron are also beneficial during this phase of your cycle.
And so, while it’s completely unfair for women to experience these rapid hormonal changes, there are some ways to reduce or alleviate them. Make the most of your cycle with our tips and we’re sure you’ll feel more balanced and relaxed.
