Menstruation is when a woman’s body releases blood, tissues, and fluid from the uterus through the vagina. This happens every month and usually lasts for 3 to 7 days. It’s a normal part of the female reproductive system.
The body prepares for a possible pregnancy during a monthly cycle. If a woman becomes pregnant, menstruation stops until she gives birth, has an abortion, or has a miscarriage. If pregnancy doesn’t happen, the lining of the uterus sheds, and the blood and other materials leave the body.
Females experience their initial menstruation normally, between the age range of 11 and 14. From this point, some other sexual attributes have normally developed, like genital hair and flourishing bosoms.
There are different hormones in a woman’s body that play important roles in the menstrual cycle:
a) Estrogen: It helps develop and maintain female reproductive structures and prepares the body for releasing an egg.
b) Progesterone: It prepares the uterus lining for the implantation of an egg and helps with milk production if pregnancy occurs.
c) Follicle-stimulating hormone: This hormone helps in the development and maturation of the follicles, which contain eggs.
d) Luteinizing hormone: It triggers the release of a mature egg and marks the last stage of the menstrual cycle.
Because of a surge of hormones during the menstrual cycle, some women may experience a variety of sensations before, during, or after their menses such as:
- Complaints of pain in the inner thighs
- Bloating and nausea
- Mood change
- Constipation
- Breast tenderness
- Irritability
- Stress
and during menstruation:
- Uterine cramping
- Abdominal pain
- Emotional sensitivity
- Depression
Correlation between Hormones and Menstruation
Your menstrual cycle involves much more than just your period. The menstrual cycle usually lasts for about 4 weeks, and it comprises four different phases, each bringing with it fun (and sometimes not-so-fun) hormonal changes and symptoms. Understanding these changes and symptoms will help you not to go against those natural ebbs and flows of your cycle, else things begin to feel rough. For example, trying to be super productive during your period is not a good approach at this time as your body would be craving downtime then.
To help us understand better, here’s a much more elaborate explanation on the 4 major menstrual cycle phases which are Menstrual phase, the follicular stage, ovulation, and the luteal period and what each stage means.
- Menstrual Phase
Every month, your body goes through a process called the menstrual phase. During this time, the thickened wall of your womb, also known as the endometrium, is expelled from your body through your vaginal canal. The fluid that comes out during your period consists of cells from the uterus wall, blood, and mucus. Typically, periods last for about 3 to 7 days, but this can vary from person to person.
To manage the flow of your period, you can use sanitary napkins (pads) or tampons. It’s important to change them regularly, at least every 4 hours. However, be cautious when using tampons, as they have been associated with a higher risk of a condition called toxic shock syndrome.
Also, during this phase, your estrogen is on the rise. Drink soothing tea, like chamomile, to combat cramps. Avoid or limit fatty foods, alcohol, caffeine, and salty foods.
- Follicular Phase
After your period ends, the follicular phase begins. This phase starts on the first day of menstruation and ends with ovulation. The hypothalamus, a part of your brain, signals the pituitary gland to release a hormone called follicle-stimulating hormone (FSH). FSH prompts the ovaries to produce several follicles, which are tiny sacs that contain immature eggs.
Usually, only one follicle will mature into an egg, while the rest will not. This process occurs around day 10 of a 28-day menstrual cycle. As the follicles grow, the lining of the uterus thickens in preparation for a potential pregnancy.
To better help you manage this stage of the cycle, try to incorporate foods that will metabolize estrogen. Focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.
- Ovulation
Ovulation refers to the release of a fully developed egg from the base of the ovary. This typically happens around the middle of your cycle, about two weeks before your next period. During the follicular phase, the growing follicle produces a hormone called estrogen. The hypothalamus detects the increasing levels of estrogen and releases a substance called gonadotropin-releasing hormone (GnRH). GnRH signals the pituitary gland to produce higher amounts of luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
Within a couple of days, the increased levels of LH trigger ovulation. The mature egg is released into the fallopian tube and eventually makes its way to the uterus through tiny hair-like projections. The lifespan of the egg is only about one day. If it doesn’t meet a sperm cell during this time, it will not survive.
With your estrogen at an all-time high during this stage, you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables, and almonds. They pack incredible health benefits, including anti-aging properties and protection from environmental toxins, which are known to have an impact on your hormones.
- Luteal Stage
After ovulation, the egg breaks free from the follicle, but the punctured follicle remains on the surface of the ovary. It transforms into a structure called the corpus luteum, which starts producing progesterone along with small amounts of estrogen. These hormones help maintain the thickened uterine wall; in case a fertilized egg implant is there.
If the fertilized egg is implanted in the uterine wall, it releases hormones like human chorionic gonadotropin (hCG), which is detected in a urine pregnancy test. These hormones are important for sustaining the corpus luteum, which continues to produce high levels of progesterone to support the thickened uterine wall.
If pregnancy doesn’t occur, the corpus luteum naturally dies around day 22 of a 28-day cycle. The decrease in progesterone levels causes the uterine wall to shed, leading to menstruation. And then the menstrual cycle phases repeat again.
At this stage, Estrogen and progesterone usually wane. So, eating foods that will produce serotonin, like leafy greens, quinoa, and buckwheat would help. You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach, and pumpkin seeds.
In summary, it’s usually advised to focus on eating whole foods throughout your cycle to help balance your hormones. Eating every 3 or 4 hours can also help you to manage blood sugar levels and avoid cortisol spikes or mood swings.
- During your menstrual phase, drink soothing tea, and avoid or limit fatty foods, alcohol, caffeine, and salty foods
- During follicular phase foods eat sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut
- During Ovulation, focus on anti-inflammatory foods like whole fruits, vegetables, and almonds and
- At the Luteal stage, focus on magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds.
Getting to fully understand your cycle takes some time. Go easy on yourself and take notes on the things you observe about your body during these stages and keep track of any symptoms and emotions that come up during your cycle.
You are your body’s first doctor, so listen to what it is saying to you.
Eat healthy, Live healthy and Be Happy
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.