Perimenopause Explained: The Best Supplements and How to Ease Symptoms
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]]>How GLP-1 Agonists Help with Perimenopause
GLP-1 (glucagon-like peptide-1) agonists work by mimicking the natural GLP-1 hormone in our body, which regulates blood sugar, appetite, and metabolism. These medications, such as semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro, Zepbound), and liraglutide (Saxenda, Victoza), have shown promising effects in managing some of the most frustrating aspects of perimenopause.
Insulin Sensitivity
As estrogen levels fluctuate during perimenopause, many women become more insulin resistant, increasing the risk of type 2 diabetes and metabolic disorders. This resistance can lead to energy crashes, sugar cravings, and difficulty maintaining stable blood sugar levels. Insulin resistance can also contribute to stubborn weight gain, particularly around the abdomen, making it even more challenging to maintain a healthy body composition.
However, GLP-1 medications like Wegovy and Ozempic help the body use insulin more effectively by increasing insulin sensitivity after eating and slowing glucose production in the liver. By improving how the body processes sugar, these medications can help prevent the metabolic disruptions that often come with perimenopause. Improving insulin regulation not only reduces blood sugar spikes and crashes but also minimizes sugar cravings and fatigue. Over time, control over insulin sensitivity can lower the risk of developing type 2 diabetes and support overall metabolic health during perimenopause.
Weight Management
One of the biggest challenges that women face during perimenopause is weight gain, especially around the abdomen area. Hormonal fluctuations can slow the metabolism, increasing fat storage and making it more difficult to maintain a healthy weight. Lower estrogen levels also play a role in where fat is distributed, leading to more weight gain around the midsection as opposed to other areas. This affects body composition and increases the risk of metabolic disorders, such as insulin resistance and cardiovascular disease.
GLP-1 medications can help with weight loss by promoting feelings of fullness and reducing appetite, leading to an overall decrease in one’s calorie intake. It also slows gastric emptying, keeping you satisfied for longer periods. As a result, appetite control combined with improved metabolic function helps support weight management, reducing perimenopausal weight gain.
These medications also help curb the cycle of sugar cravings and energy crashes that can often lead to overeating. Altogether, women find that using GLP-1’s alongside a balanced diet and regular exercise makes it easier to maintain a healthy weight during perimenopause, reducing the physical and emotional strain that weight fluctuations can bring.
Hot Flashes
Hot flashes are one of the most well-known—and often most bothersome—symptoms of perimenopause, occurring in 75% of women. These sudden surges of heat, sweating, and discomfort are the result of fluctuations in estrogen levels, affecting the body’s temperature regulation system. They’re known to disrupt sleep, impact daily activities, and leave many searching for relief.
While research is still developing, some studies suggest that GLP-1 medications may play a role in reducing the frequency and severity of hot flashes. GLP-1’s effects on the central nervous system and metabolic regulation may contribute to temperature stability. GLP-1 agonists help regulate neurotransmitters involved in thermoregulation, balancing the body’s temperature and resulting in fewer (and less intense) hot flashes during perimenopause. Additionally, since blood sugar fluctuations can sometimes exacerbate hot flashes, the improved glucose control offered by GLP-1 medications may indirectly reduce the severity.
Hormonal Balance
Perimenopause is caused by fluctuating hormone levels, leading to symptoms like mood swings, brain fog, fatigue, and irregular menstrual cycles. Although GLP-1 medications are not a direct hormonal therapy, they can indirectly support hormonal balance by improving insulin regulation and reducing inflammation—both of which can impact overall hormone health.
Inflammation is known to play a role in hormonal imbalances, and GLP-1s have been shown to reduce systemic inflammation, which may help alleviate symptoms like mood swings and metabolic issues commonly experienced. Additionally, by supporting metabolic health and weight management, GLP-1s may help reduce the severity of perimenopausal symptoms related to hormonal imbalances, such as fatigue and brain fog. Maintaining stability in blood sugar levels may also contribute to fewer extreme mood fluctuations, making the emotional symptoms of perimenopause more manageable.
FAQ’s
Are GLP-1s safe to use for perimenopause?
While these medications are FDA-approved for diabetes and weight loss, their use for perimenopause is considered off-label. Always consult a healthcare provider to see if this option is appropriate based on your individual health needs.
How long does it take to see results with GLP-1s during perimenopause?
Results can vary. Some women notice reduced appetite and better energy levels within the first few weeks, while improvements in weight and mood may take a few months. It’s a gradual process that works best when combined with lifestyle changes like diet, exercise, and stress management.
Can I use GLP-1 medications during menopause too?
Yes. Many women continue to experience symptoms well into menopause, and the benefits of GLP-1s—like weight control and improved blood sugar regulation—can still be valuable during that time.
Perimenopause is a complex phase of life, but GLP-1 medications have been shown to offer positive support for some of its most uncomfortable symptoms. From aiding in weight management and improving insulin sensitivity to potentially easing hot flashes and promoting hormonal balance, these medications may be valuable for women seeking relief. As research continues, GLP-1s are working to become a more widely recognized option for managing perimenopause effectively. If you’re considering this approach, consulting a healthcare provider can help determine if GLP-1 therapy is right for you.
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Hormones are the body’s tiny chemical messengers that quietly influence everything from your sleep and stress to your cravings, weight, and even your skin. Most of the time, you don’t even notice they’re there—until they’re trying to get your attention. That’s when understanding your hormones becomes a game-changer.
Whether you’re looking to understand why you feel off some days, or you’re curious how to better support your body, getting a handle on your hormones is a smart move. And the good news? With the right knowledge (and a little help from science-backed supplements), you can help support hormonal balance naturally.
Let’s get into what hormones do, how they affect your body, and the key players you should know.
What Are Hormones and What Do They Do for the Body?
Hormones are chemicals produced by glands in the endocrine system, and they’re released into the bloodstream. They act as messengers, traveling through your body to tissues and organs, regulating growth, metabolism, mood, reproduction, and more. Hormones are essential for maintaining homeostasis, or a balanced internal environment in the body, and they influence how our organs and tissues function. Hormones help regulate a wide range of essential functions, including:
- Metabolism (how your body uses energy)
- Mood and emotions
- Sleep and wake cycles
- Growth and development
- Reproduction and sexual health
- Hunger and fullness
- Stress response
Even small shifts in hormone levels can have noticeable effects, which is why keeping them in balance is so crucial for your overall health and well-being.
Here are some of the most important hormones and what they do in the body.
Hormones Explained and How to Balance Them
GLP-1
Glucagon-like peptide-1 (GLP-1) is a hormone naturally produced in the gut. It plays a major role in regulating glucose metabolism and appetite. When we eat, GLP-1 is released into the bloodstream, signaling the pancreas to release insulin, which helps lower blood sugar levels. GLP-1 also reduces hunger by signaling to the brain that we’re full, playing a major role in regulating our eating behaviors. Additionally, it slows down gastric emptying, which helps you feel satisfied for longer periods after eating. Due to its ability to regulate glucose levels and appetite, it’s widely used as a supplement to promote weight loss.
How HUM Supplements Provide Support: HUM’s Flatter Me Fiber GLP-1 Booster benefits GLP-1 levels by promoting its release supporting healthy digestion and promoting feelings of fullness. The supplement includes ingredients designed to boost fiber intake, which can help regulate gastric emptying and improve satiety, similar to how GLP-1 functions. By promoting these processes, Flatter Me may help further enhance appetite control and support healthier glucose metabolism, aligning with the natural role of GLP-1 in regulating hunger and blood sugar.
Estrogen
Estrogen is one of the primary sex hormones in females. The hormone regulates the menstrual cycle, supports reproductive health, and maintains bone density. During puberty, it triggers the development of secondary sexual characteristics like breast development and the widening of hips. Estrogen also affects mood, skin health, and cardiovascular function. As women approach menopause, estrogen levels decrease, which can contribute to symptoms like hot flashes, mood changes, and an increased risk of osteoporosis.
How HUM Supplements Provide Support: HUM’s Hormone Balance supplement can help balance estrogen levels and overall hormonal health. Hormone Balance also contains ingredients like Chaste Berry and Dong Quai, which are known to support healthy estrogen levels, alleviate symptoms of PMS, and help regulate hormonal fluctuations, especially during times like menopause, when estrogen levels drop.
Progesterone
Progesterone is another key hormone in the female reproductive system. It helps regulate the menstrual cycle by preparing the uterus for a possible pregnancy after ovulation. If pregnancy doesn’t occur, progesterone levels drop, which signals the start of a new menstrual cycle. If pregnancy does happen, progesterone continues to support the uterine lining and helps maintain a healthy pregnancy in the early stages. Beyond reproduction, progesterone has a calming effect on the body, promoting better sleep and emotional balance. It also works alongside estrogen to maintain hormonal balance—while estrogen stimulates tissue growth, progesterone helps moderate it. In short, progesterone is key not only for reproductive health but also for mood regulation and overall hormonal harmony.
How HUM Supplements Provide Support: Private Party promotes a healthy vaginal environment, which can indirectly support reproductive health. Hormone Balance also includes ingredients that help regulate hormone fluctuations, like those associated with progesterone, supporting menstrual cycle regularity and alleviating PMS symptoms. Both supplements work in tandem to help maintain hormonal equilibrium, improving mood, and overall reproductive health.
Leptin and Ghrelin
Leptin and ghrelin are hormones that regulate hunger and satiety, working in tandem to control appetite.
- Leptin is a hormone produced by fat cells and plays a key role in regulating hunger and energy balance. It acts as a messenger to the brain, letting it know when your body has enough stored energy (fat) and doesn’t need more food. When leptin levels are high, it signals that you’re full and can stop eating. On the other hand, when leptin levels are low, your brain gets the message that you’re running low on energy, which increases your appetite. This system is meant to help maintain a healthy weight and prevent overeating.
- Ghrelin, often referred to as the “hunger hormone,” is produced mainly in the stomach and is responsible for stimulating appetite. When your stomach is empty, ghrelin levels rise, sending a message to your brain that you’re hungry. This hormone not only encourages you to eat but also plays a role in meal initiation and food-seeking behavior. Once you’ve eaten, ghrelin levels decrease, contributing to the feeling of fullness and satisfaction after a meal. Ghrelin levels tend to rise before meals and fall afterward in a natural rhythm. Sleep deprivation, stress, and restrictive dieting can disrupt this pattern, leading to higher ghrelin levels and increased hunger—making it harder to stick to healthy eating habits.
Together, these hormones work to maintain a balanced energy intake and prevent overeating or under-eating.
How HUM Supplements Provide Support: Flatter Me Fiber GLP-1 Booster can ease feelings of hunger by improving digestion and enhancing satiety. The fiber in this supplement helps slow gastric emptying, similar to the way GLP-1 functions, keeping you feeling full for longer periods. In general, fiber can help stabilize hunger hormones, helping reduce hunger signals.
Cortisol
Cortisol is often referred to as the “stress hormone” because the adrenal glands produce it in response to stress. When you encounter a stressful situation, cortisol is released to help your body deal with the stressor by going into “fight or flight” mode. It increases blood sugar levels, boosts energy, and has anti-inflammatory effects. While cortisol is necessary for dealing with short-term stress, chronic stress can lead to elevated cortisol levels, which may negatively affect the body by increasing the risk of weight gain, anxiety, depression, and other health issues.
How HUM Supplements Provide Support: Ashwagandha Calm Gummies help manage cortisol levels by reducing feelings of stress and promoting a sense of calm. Ashwagandha is an adaptogen known for its ability to help the body adapt to stress and balance cortisol production. Incorporating these gummies into your routine can help support the body in managing stress more effectively, potentially lowering chronic cortisol levels which can help minimize the adverse effects associated with long-term stress, like weight gain and anxiety.
Insulin
Insulin is a hormone produced by the pancreas that regulates blood sugar levels. When you eat, carbohydrates in food are broken down into glucose (sugar), which enters the bloodstream. Insulin helps cells absorb this glucose for energy or storage. Proper insulin function is critical for maintaining stable blood sugar levels. When the body becomes resistant to insulin (as in type 2 diabetes), glucose builds up in the bloodstream, leading to various health problems. Overtime, poor diet, lack of exercise, and genetics can all lead to insulin resistance.
How HUM Supplements Provide Support: Flatter Me Fiber GLP-1 Booster can support insulin function by helping to regulate glucose metabolism. The fiber content helps slow gastric emptying, promoting more stable blood sugar levels. Enhancing satiety and supporting healthy digestion may also help and support balanced blood sugar levels, contributing to better overall insulin sensitivity.
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FAQ Section
Can hormone imbalances cause weight gain?
Yes, hormone imbalances can contribute to weight gain. For example, insulin resistance, cortisol imbalances, and thyroid hormone deficiencies are all linked to increased weight gain or difficulty losing weight.
How do hormones affect mood?
Hormones like estrogen, progesterone, and cortisol play a significant role in regulating mood. For instance, low estrogen levels can contribute to feelings of depression and anxiety, while high cortisol levels due to stress can lead to irritability or anxiety.
Can diet affect hormone levels?
Absolutely. Diet can influence hormone production and balance. For example, a diet high in processed foods and sugar can lead to insulin resistance, while nutrient-dense foods can support healthy hormone production.
How can I balance my hormones naturally?
Maintaining a healthy diet, regular exercise, good sleep hygiene, and managing stress are all essential for keeping hormones balanced. Taking science-backed supplements—like those from HUM Nutrition—can also support hormone health by filling in nutritional gaps and promoting overall balance in the body. However, in some cases, medical treatment may be necessary to address imbalances.
The Takeaway on How to Balance Hormones
Hormones are essential in our bodies, influencing everything from metabolism to mood and reproductive health. By understanding what these hormones do and how they affect us, we can make better lifestyle choices to keep them balanced. Whether eating a nutrient-rich diet, managing stress, or getting enough sleep, taking care of your hormonal health is key to maintaining overall well-being. If you suspect you’re dealing with a hormone imbalance, consulting a healthcare professional is a good first step in getting back on track.
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]]>What is Perimenopause?
Perimenopause is the transitional phase before menopause when your body gradually reduces its production of estrogen and progesterone, the key hormones that regulate your menstrual cycle. Menstrual health practitioner Michelle Agudelo states that while it can vary from person to person, perimenopause typically occurs for women in their late 30s to early or mid-40s, lasting for four to eight years on average. During perimenopause, your periods may become irregular—sometimes heavier, sometimes lighter, or even skipping months altogether. While menopause officially begins when you’ve gone 12 consecutive months without a period, perimenopause can last for several years, bringing a variety of symptoms like mood swings, sleep disturbances, and hot flashes. The Journal of Obstetrics, Gynecology, and Cancer Research estimates that vasomotor symptoms (hot flashes) occur within 75-80% of perimenopausal women. Despite these numbers, understanding this phase can help you manage the changes and feel more in control of your health.
Causes
While the perimenopause process occurs as a natural part of aging, certain factors can influence when and how intensely you experience it. The primary cause is the decline in estrogen and progesterone levels, but lifestyle, genetics, and medical conditions (such as hysterectomy or chemotherapy) can also play a role. Smoking and high-stress levels may even trigger earlier or more severe perimenopausal symptoms.
Symptoms
Perimenopause symptoms vary widely from person to person. Some of the most common include:
- Irregular periods (heavier, lighter, or missed cycles)
- Hot flashes and night sweats
- Mood changes, anxiety, or depression
- Sleep disturbances and fatigue
- Vaginal dryness and discomfort during sex
- Decreased libido
- Weight gain
- Brain fog and memory issues
Everyone’s experience during perimenopause can vary with these symptoms, and the intensity can change over time.
How to Handle Perimenopause (and what to do about it)
Diagnosis
While there isn’t a specific test to confirm perimenopause, doctors will typically make an informal diagnosis based on your symptoms, age, and menstrual history. In some cases, they may even do blood tests to see where your hormone levels are at.
Agudelo adds, “There’s an important distinction here that’s worth calling out, and that is that perimenopause is a normal process, just like puberty, that all of us will go through. As such, there’s nothing to [formally] diagnose because it’s not a medical condition and rather, it’s about recognizing the signs that indicate we are in this transitional phase of life.”
Treatment
“Perimenopause isn’t something you have to put up with and deal with,” Agudelo says. “There are options available that can be tailored to your experience and preference. Options include hormone therapy, lifestyle changes, or non-hormonal options. More practitioners are becoming specialized in helping women navigate perimenopause.”
Treatment for the symptoms can depend on how intense your symptoms are and what solutions work best for your body. Some of the more common approaches include:
- Lifestyle changes: Following a balanced diet, regular exercise, and using stress management techniques can help ease symptoms.
- Hormone therapy (HT): Low-dose estrogen therapy can relieve hot flashes and vaginal dryness.
- Non-hormonal medications: Antidepressants, certain blood pressure medications, and other drugs can help with specific symptoms.
- Supplements and alternative therapies: HUM has supplements with natural ingredients to support hormone health and perimenopause relief for the uncomfortable symptoms that come with the transition. HUM’s Hormone Balance contains Chaste Berry and Dong Quai which can help with PMS symptoms including mood swings and irritability. However, if you’re looking for something geared a little more specific toward perimenopause/menopause relief, Fan Club’s probiotic formula targets 11 symptoms associated with the transition.
Percentage of participants taking Fan Club and their changes at 4 weeks:
- 90% had a decrease in at least 1 menopausal symptom
- 87% had fewer hot flashes
- 58% had reduced feelings of heart racing
- 62% felt less restless
- 52% had less severe mood swings
- 64% felt less irritable
- 62% felt less exhaustion
- 72% had sex drive improvements
- 49% had less bladder problems
- 49% had less vaginal dryness
- 39% had less join and muscle discomfort
- 64% had less sleep problems
- +slept on average 48 minutes longer
Perimenopause FAQs
How long does perimenopause last?
Perimenopause can last anywhere from a few months to 10 years, with the average being about four years. However, it officially ends when menopause begins (12 months without a period).
Can you still get pregnant during perimenopause?
“Yes, you can still get pregnant during perimenopause,” Agudelo states. “While it’s true that you are not in your peak fertile years, pregnancy is possible in any cycle with ovulation, even when our cycles are not perfect.”
Can I delay menopause or perimenopause symptoms?
While you can’t stop menopause, you may be able to delay its onset by maintaining a healthy lifestyle. Regular exercise, a diet rich in whole foods, and managing stress can all support hormone balance and ease symptoms.
Should I see a doctor for perimenopause symptoms?
If symptoms are affecting your quality of life—like severe mood swings, extreme fatigue, or very heavy periods—it’s a good idea to see a doctor. They can help determine the best treatment options for you.
Can perimenopause make PMS worse?
Many women find that PMS symptoms become more intense or unpredictable during perimenopause. This is due to fluctuating hormone levels. Managing stress, exercising, and tracking your cycle may help alleviate severe symptoms.
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How to Balance Hormones: An Easy Guide to What They Are and What They Do, Including GLP-1 and Insulin
The “What is Perimenopause” Takeaway
Perimenopause is a natural yet often challenging phase of a woman’s life. However, this doesn’t mean that you have to suffer through it. While it may feel overwhelming at times, understanding what’s happening in your body can make all the difference. Being able to recognize the symptoms, explore treatment options, and make the appropriate lifestyle adjustments can help navigate this transition with greater ease. Whether it’s seeking support from a healthcare professional, connecting with others going through the same experience, or simply giving yourself grace, you don’t have to go through perimenopause alone. With the proper knowledge and tools, you can take control of your health and embrace this new chapter with confidence.
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How Long is the Average Menstrual Cycle?
Board-certified functional and Cosmetic Gynecologist Dr. Michael Reed explains, “The average menstrual cycle is 28 days, but here’s the thing—your body isn’t a clock. A “normal” cycle can be anywhere from 21 to 35 days, depending on the person. Some women have shorter cycles, others have longer ones, and it can vary from month to month. The key is knowing your normal.”
Why Do Some Women Get Two Periods in One Month?
Menstrual health practitioner Michelle Agudelo explains, “What we experience when we have two periods in one month is called a “breakthrough bleed.” This means that your uterine lining is being built up too much under the influence of estrogen (in this case, excess estrogen), and your progesterone (which is responsible for maintaining the uterine lining once it’s built up) is unable to hold all of this excess lining, so it is released even if no ovulation has occurred. (this is the blood we see being released).”
These two hormones play a significant role in regulating the menstrual cycle, and when they become imbalanced due to underlying issues, they can result in irregular cycles. Agudelo says, “It’s all about getting the basics right! When your body receives what it needs to function at its best (adequate sleep, nutrition, movement, and low stress), then your body feels safe, and it can develop a healthy follicle(s), have a healthy ovulation, a healthy luteal phase, and a healthy menstruation. The problems begin to arise when we do not get the basics right.” The ‘basics’ Agudelo is referring to include:
Stress
“Stress is one of the biggest disruptors,” Reed says. “When you’re constantly under pressure, your body produces more cortisol, the stress hormone, which can interfere with the signals between your brain and ovaries. This can lead to late or missed periods because your body is prioritizing survival over reproduction. It can also cause random spotting or heavier bleeding since cortisol fluctuations throw estrogen and progesterone levels off balance. And if you’ve noticed your cramps feeling worse when you’re stressed, that’s because chronic stress increases inflammation, making everything feel more intense.”
Tip: If you’re prone to having moderate to severe PMS symptoms, you’ll want to take HUM’s Hormone Balance. The supplement uses chasteberry extract, which helps minimize PMS symptoms like cramping, irritability, and acne. Additionally, Dong Quai Root promotes balanced estrogen levels, further reducing discomfort for overall relief.
Diet and Exercise
Your diet also plays a crucial role in regulating hormones and maintaining a healthy menstrual cycle. Agudelo says things like undereating, over-eating inflammatory foods (e.g., alcohol, fried foods, processed foods), and not meeting all of our daily needs (leading to nutrient deficiency) can result in imbalances that cause irregular periods. Dehydration is another essential factor that, without adequate levels, can increase stress hormones, causing cycle irregularities.
Eating a healthy diet is especially crucial for those who are active. Engaging in intense exercise (like a HIIT workout) while being in a calorie deficit increases the amount of stress on the body, increasing our cortisol levels and causing an imbalance in hormone levels. This then leads to breakthrough bleeding in the menstrual cycle.
Birth Control and Contraceptives
Hormonal contraceptives, including birth control pills, emergency contraceptives, intrauterine devices (IUDs), and implants, can sometimes lead to unscheduled bleeding occurring outside of regular periods. This side effect is particularly common as the body adjusts to new contraceptives in the first few months and can even occur when missing doses of birth control pills. Similarly, it can also happen with hormonal IUDs within the first two to six months after insertion.
Underlying Health Conditions
Several medical conditions can cause irregular periods, including:
- Polycystic ovary syndrome (PCOS): This condition leads to hormonal imbalances, causing irregular cycles and ovulation.
- Thyroid disorders: This affects the thyroid gland’s function, leading to hypothyroidism or hyperthyroidism, which can affect menstrual regularity.
- Uterine fibroids: Noncancerous growths in the uterus that can lead to frequent or heavy periods.
Perimenopause
Perimenopause is the transitional phase before we reach menopause-a normal part of aging for us as women. During this time, it’s natural to have more frequent periods due to fluctuations in hormone levels that impact the length of your perimenopause cycle. Agudelo explains, “If you suddenly have two periods in a month, and you address your foundational factors, and then your cycle goes back to a normal length consistently, then you know it’s not perimenopause (you can’t turn your cycle back on). However, if you address foundational factors (nutrition, sleep, stress) and your cycle is still shorter, then you know it is likely perimenopause. This is why these foundational factors are important to have in check during any stage of life so as not to confuse a life stage transition (perimenopause) with a true cycle disruption (two periods in one month).”
Solutions for Managing Two Periods in One Month
When it comes to finding a solution for the irregularity in your cycle, it’s important to stay calm and know that there are several ways to approach the issue. Reed suggests taking note of what’s happening in the body. “Is the second “period” actual menstrual bleeding, or is it spotting? Has anything changed lately—stress levels, diet, new medications? If it happens once, it’s probably not a big deal. But if it’s happening consistently for a few months, comes with pain, or is super heavy, it’s time to check in with your doctor. We can do bloodwork to check hormone levels, look for underlying conditions like PCOS or thyroid issues, and make sure everything’s running smoothly.”
There are also other ways to be proactive about your menstrual health, including:
- Track Your Cycle: Using a journal or period-tracking app can help identify patterns and irregularities. This information can be valuable in discussions with your healthcare provider. This will help give them more accurate details and any patterns you may be experiencing so they can better diagnose you.
- Use Stress Management Techniques: Reducing stress can help regulate your menstrual cycle. Consider incorporating relaxing techniques such as yoga or meditation, regular exercise, and getting adequate sleep.
- Consume a Healthy Diet: A well-balanced diet with sufficient nutrients and proper hydration are both crucial in maintaining hormonal balance. This may also help reduce pain from cramps and bloating.
- Consider Birth Control Adjustments: If you suspect your contraceptive method is causing irregular bleeding, talk to your physician about alternative options. Switching to a different type of birth control or adjusting dosages may help regulate your cycle.
- Take Supplements for Vaginal and Period Health: Taking natural supplements that support a healthy microbiome, hormone balance, and PMS symptom relief can all help you maintain a healthy vagina overall. HUM’s SOS PMS Gummies support vaginal and period health using chasteberry extract to balance hormones and reduce PMS symptoms. At the same time, the cranberry maintains a healthy urinary tract, and Vitamin B6 helps improve mood.
Frequently Asked Questions (FAQ)
Is it normal to have two periods in one month?
“It can be,” Dr. Reed says, “but it depends on what’s going on. If you have a shorter cycle—say, 21 days—you might technically have two periods in one calendar month, and that’s totally normal. But if you’re suddenly bleeding more often than usual, or your periods are super irregular, it could be a sign of hormonal imbalances, stress, thyroid issues, or even fibroids or polyps. A one-off double period isn’t usually a big deal, but if it keeps happening, it’s worth looking into.”
Can birth control cause two periods in one month?
Yes, hormonal contraceptives can sometimes lead to irregular bleeding or spotting, which may appear as two periods in one month. This is especially common when starting a new birth control method or if you miss doses.
Should I be worried if I get two periods in one month?
Occasionally having two periods in one month is usually not something to worry over. However, if it happens more regularly, is accompanied by heavy bleeding, or causes discomfort, it’s best to consult a healthcare professional.
How can I prevent having two periods in one month?
Agudelo states, “The best way to prevent having two periods in one month is to support your Progesterone, which the tactics you do to do this, by default, will help reduce the amount of Estrogen. This “imbalance” of hormones is a cause for the breakthrough bleed.” Therefore, maintaining a healthy lifestyle, including managing stress levels and seeking medical advice to address other underlying conditions, can all help regulate your menstrual cycle.
Can PCOS cause two periods in one month?
Yes, PCOS can cause two periods in one month if ovulation occurs earlier than usual or if there are fluctuations in estrogen and progesterone levels, which can trigger breakthrough bleeding.
While occasional irregularities are inevitable due to the reality of everyday life, persistent or concerning changes in your menstrual cycle may be telling you something more serious is going on in your body. However, taking steps to prevent abnormalities, like maintaining a healthy lifestyle, managing stress, and keeping track of your menstrual patterns, can support overall menstrual health. If irregularities continue, consulting a healthcare provider is advisable to identify any underlying issues and find a solution for your body’s needs. “Your cycle is like a report card for your overall health,” Reed says. “When it’s acting up, your body is trying to tell you something.”
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]]>The Impact of Food and Inflammation
“What you eat absolutely can affect the pain factor of your monthly bleed,” according to functional nutrition and women’s hormone expert Alisa Vitti, best selling author of WomanCode and In the FLO, creator of the Cycle SyncingⓇ Method. Eating certain foods during your period can increase systemic inflammation as well as mess with levels of cramp-modulating substance called prostaglandins, she says.
If an individual has high levels of inflammation and an imbalance in prostaglandins, they are more likely to experience period pains and period cramps, explains Vitti. But on the flipside certain foods have anti-inflammatory properties so eating them will encourage reduced pain overall, she says.
With that, read on for a list of the best and worst foods for period pain and other symptoms. The knowledge ahead will allow you to make food choices that support your cycle rather than make your discomfort worse.
Foods To Eat For Reduced Period Pain (a.k.a Serious Menstrual Pain)
1. Nuts and seeds
Your period is the perfect time of month to boost your daily intake of healthy fat. Consuming foods with omega-three fatty acids will help increase the presence of linoleic acid in your body. This, in turn, increases the production of two types of prostaglandins (called PgE1 and PgE3), explains Vitti, which help balance out levels of the ‘cramp-causing’ prostaglandins (called PgE2).
Don’t have luck with picking the perfect avocado? Fear not, there are choices that don’t require you to
have a green thumb. “Flax, pumpkin seeds, sunflower seeds and sesame seeds are all great picks,” says Vitti. All of these seeds and nuts make a wonderful snack on their own. Another option is to create a period-friendly trail mix with all of the aforementioned seeds and nuts, plus a chocolatey kick. You can also incorporate HUM’s Omega the Great into your daily supplement routine for that extra dose of omega-3 fatty acids. It’s made of ultra-pure high-quality omega-3 fish oil, with an ideal ratio of omega-3s EPA + DHA.
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2. Tinned Fish
Tinned fish is an often overlooked source of omega-3 fatty acids. Salmon and sardines are especially rich in the cramp-ceasing ingredient, says Vitti.
Tinned fishes can be enjoyed right out of the can. But you can also zhuzh them up with mayonnaise or greek yogurt, or by spreading them out with a cracker.
3. Fruit
Ramping up consumption of foods with anti-inflammatory properties is the name of the game, as far as eating for period pain is concerned. With that, no food group does it quite as well as fruit.
One 2028 study published in PLoS One journal found that eating a vegetarian diet—which is naturally higher in anti-inflammatory fruits than standard American diets—corresponded with less menstrual cramps and pains. Other research has shown that eating a Mediterranean Diet, which prioritizes fresh fruits and vegetables, is also linked to decreased menstrual pain.
If this tid-bit of info is inspiration enough to give a vegetarian or Mediterranean, have at it—so long as your healthcare provider gives you the greenlight. But you can also get the pain-dulling effects of fruit without overhauling your meal-plan by simply making an effort to eat more oranges, bananas, strawberries, and the like.
4. Dark Leafy Greens
When your period rolls around, do yourself a favor and fill your produce drawer with kale, spinach, swiss chard, bok choy, and whatever other leafy green is in season..
These dark green vegetables are chock full of iron, which the body loses a little of during your monthly bleed. Consuming iron-rich foods like this helps increase iron stores and reduces the risk of anemia and iron deficiency, per the World Health Organization. Given that the loss of iron through menstrual blood can lead to heightened fatigue during this time, chowing down on these foods can help ward off (additional) bouts of low energy.
The good news: Upping your dark leafy green intake doesn’t mean you need to start gnawing on kale like a cow on grass. Blending them up into a green smoothie or juice with frozen fruit will help hide their earthy taste. You can also saute greens with a bit of olive oil, massage them with lemon to break-down the toothsome texture, or toss them into your homemade soups and stews.
5. Water
Okay, okay, okay, water may not be a food, per se, but no list of what to eat (or drink!) for reduced period pain would be complete without it.
Dehydration is a common cause of cramps—including period cramping. In fact, research suggests that the intensity of menstrual cramps is hugely impacted by levels of hydration. One 2021 study published in the journal BMC Womens Health found that women who intentionally drank 7 or more cups of water during their period reported less PMS symptoms compared to those who did not up their water intake. Drinking enough water can also help decrease the risk of period-related headaches, as well as reduce levels of water-retention which often go up during menstruation.
If you struggle to drink 6 to 8 glasses of plain water per day, consider opting for a caffeine-free iced or hot tea instead.
Foods To Avoid For Less Painful Periods
1. Canola Oil
While omega-3 fatty acids can improve period pain, omega-6 fatty acids can make it worse. The reason? “The body produces more cramp-causing PgE2 when there are too many omega-6,” says Vitti. “The main culprit of excess omega-6 fatty acids is often too much canola oil,” she says.
Canola oil hides in many of the condiments and snacks in your pantry, including your salad dressings, chips, and cookies. Many restaurants also use canola oil when cooking instead of olive oil because it is cheaper. If you’re committed to eliminating certain foods from your diet in the name of reduced period pain, give your pantry a refresh.
Additionally, if you choose to order take-out during your period, opt for foods that are not fried or sauteed to reduce the presence of canola oil. You can also ask that they can use olive oil for your meal instead.
2. Red Meat
“Red meat contains a type of omega-6 fatty acid called arachidonic acids, which bring about the overproduction of PgE2 prostaglandins,” says Vitti. With that, cutting back on red meat—or avoiding it altogether—can help reduce period symptoms like cramps, she says.
If red meat makes an appearance in your diet, a good starting point is Meat Free Monday. From there, you can gradually reduce intake by switching to protein-rich alternatives like chicken, turkey, fish, and pork. On days when you’re short on time, a rotisserie chicken from your local grocery store or pre-cooked frozen shrimp are a healthy, time-efficient pick.
To keep your iron levels healthy while cutting back on burgers, try to ramp up dark leafy green consumption or talk to your provider about iron supplementation.
3. Dairy
On your period, your instinct may be to lug a pint of ice-cream into bed and chow down while watching Gilmore Girl reruns—but that dairy overload might not be doing you any favors. Much like red meat, dairy contains a high proportion of arachidonic acids which can increase levels of cramp-causing chemicals, says Vitti. Consuming too much dairy can also lead to bloating and diarrhea, which will compound any gastrointestinal symptoms you’re already experiencing while you’re menstruating.
There are a number of dairy-free ice cream alternatives on the partner, including coconut milk ice and sorbet. If what you’re really craving is something cold, you could also consider eating frozen banana. To give the potassium-rich snack a sweet boost, you can dip the ‘nanner in chocolate or organic peanut butter.
4. Alcohol
Hate to break it to you, but your period and alcohol go about as well together as a Taylor Swift in Matt Healy. Alcohol consumption has been shown to have an inflammatory effect on the body, which will exacerbate any aches or pains you’re feeling throughout your cycle. Alcohol is also dehydrating, which can worsen any headaches, fatigue, or bloating common during this time of the month.
Water is the absolute best thing you can drink during your period, making it the most ideal substitution for booze. If water isn’t quenching your thirst even after you squeeze some lemon into it, you could try a ginger shot, low-sugar hot chocolate, green drink, bone broth, or fruit smoothie.
The Best Supplement for PMS
Now that we have walked through helpful tips to ease those possible period woes, there is a daily habit we can’t miss and that is taking HUM’s SOS PMS gummies. This is the first delicious gummy combining clinically tested chasteberry extract, 50mg standardized to 1.5% agnusides, and vitamin B6 for PMS symptom relief and to maintain healthy hormonal balance + cranberry to support urinary tract health. It’s a must for us, will you be giving it a try?
When To Talk To A Healthcare Provider
If your period symptoms negatively impact your quality of life, or you would describe your menstrual cramps as ‘excruciating’,’ agonizing’, or ‘unbearable’, it’s time to contact a healthcare provider. Period pain may be common, but it is not normal, according to researchers from Oregon Health & Science University. In some cases, severe period pains are caused by underlying gynecological conditions such as endometriosis, fibroids, infection, ovarian cyst, narrow cervix, or a retroverted (tipped) uterus, says Vitti. While some of these conditions can be managed with the help of a specific diet, most cannot be treated with diet interventions alone.
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]]>The post I Cycle Synced My Life After suffering from Hormonal Imbalances, And Here’s What Happened appeared first on HUM Nutrition Blog.
]]>My Cycle Syncing Experience
My experience was relatively uneventful at first. I noticed that my brain felt less foggy a few weeks after going off the pill. But aside from that, my cycles were within the normal 28 to 30-day range, my periods were similar to what I had experienced while on birth control, and, honestly, I felt better mentally than I had in years.
Then, around six months after I stopped taking birth control, I noticed that my cycles were slowly inching away from that normal range and into 40, 45, and even 60-day territory. I didn’t think anything of it at first. I knew it was weird, but everything else remained unchanged, so I let it go. As a squeamish person, I was also pretty thrilled not to bleed as frequently, since I was only getting my period once every month and a half to two months. That all changed when I picked up In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti.
I don’t think I have ever read a book that has impacted and empowered me more than In the FLO. The book is a catch-all for invaluable knowledge about important women’s health topics that so often go disregarded by society. From learning about what actually goes on during the four phases of a woman’s cycle to finding out that you can impact your hormones through everyday habits, I had to pick my jaw up off the floor at least once a chapter.
Balancing your hormones through lifestyle changes is a method known as cycle syncing. According to Angie Marie, a fertility awareness educator, doula, and author of The Cycle Syncing Handbook. This method is a tool that allows you to collect data about your menstrual cycle and how it affects the way you feel, think, act, and perform. “Menstruators who practice cycle syncing know what part of their cycle they’re experiencing each day, what’s going on at the hormonal level, and how they can best set themselves up for comfort and success, depending on their current needs,” she explains. “They might change the way they move, eat, work, and manage stress differently, depending on where they are in their cycle.”
This got me thinking: Maybe cycle-syncing my life will get my hormones back to a 28 to 30-day range. I immediately bought a fresh notebook (something I do when I am very serious about a subject) and took extensive notes on Vitti’s advice for balancing your hormones through food, exercise, and lifestyle.
What It’s Like to Cycle Sync for Hormone Balance
Vitti’s book isn’t about following a specific diet or short-lived program to optimize hormone health. It’s a holistic approach to making impactful habitual changes that, with time, feel as natural as the ebb and flow of hormones. It teaches you the food, exercise, and lifestyle habits that correspond best with each phase of the cycle and offers an accessible approach to implementing them into your life. Instead of cycle-syncing all aspects of your life on day one, you start small with just one category — I chose exercise.
Exercise: This wasn’t my first time cycle-syncing my workouts. In the past, I followed a program designed to use the different phases of your cycle to fuel your workouts without leaving you fatigued. Since I already had some experience, this felt like the best entry point for getting “In the FLO.” While you can introduce the method at any point in your cycle, it just so happened that I started my period on the first day of my new regimen. So, for the first few days, I followed gentle workouts that felt nourishing and restorative while in my menstrual phase.
Lifestyle: After the first week of cycle syncing my workouts, it was time to introduce another component: lifestyle. Since this is a larger category that encompasses work, family, and social settings, I started small and focused on fine-tuning my work habits to better serve my cycle phase. Then, over the next two weeks, I began also implementing other lifestyle components like home chores, family responsibilities, and social activities.
Food: The first two weeks of my experiment were all about implementing the exercise and lifestyle components. So, on the third week, it was time to start testing out some of the food recommendations. There isn’t a specific diet. Instead, you’re meant to add and subtract certain types of food to better support certain hormone fluctuations at different points of your cycle. For example, eating more leafy greens and sweet potatoes can support the luteal phase, while iron-rich foods like beans and quinoa are great for the menstrual phase.
Does Cycle Syncing Work?
I’m only a couple of months into my journey and have already experienced some of the benefits of cycle syncing. While my cycles aren’t quite at that normal range yet, they have begun to shorten again, and my most recent cycle was around 45 days long, which is an improvement from the previous 60-day cycle length. However, it’s important to note that although cycle syncing can work, there are some key ways to improve the overall experience. Additionally, cycle syncing is just one way to balance out hormones, and, in some cases, it might not be as effective if there is an underlying reason for abnormal cycle lengths.
“The practice of cycle syncing is most powerful when you are tracking your fertility signs, which include basal body temperature [aka, your temperature while you sleep] and cervical mucus observations,” says Marie. “These signs give you valuable insight into whether you’re ovulating regularly, which is a sign of a healthy hormonal cycle,” she explains. After going off birth control, I started tracking my basal body temperature and logging those details in the Natural Cycles app. Through this data and monthly ovulation tests, I saw that, while the phases of my menstrual cycle were longer than normal, I have confirmed ovulation.
An abnormal cycle length can also provide insight into other underlying conditions. So, while you can sync your life to your menstrual cycle, you can’t isolate it entirely when addressing hormonal concerns. “Your body operates as a set of systems — it’s connected to your brain, metabolism, sleep, digestion, and more,” says Marie. “If one system is out of whack, there’s a good chance it will affect another system downstream, one of which is your menstrual cycle.”
Because of this, I am also working with my doctor to determine what — if anything — might cause my hormonal imbalances while continuing to implement the In the FLO method. I find that even though I haven’t quite gotten to the bottom of things, looking at my habits through the lens of the menstrual cycle phases is an excellent way for me to find balance in my life and prevent burnout by utilizing the various energy levels I already naturally experience throughout my cycle.
The Takeaway on the Experience
Throughout this experience, I have gained a newfound appreciation for fluctuating hormones and how, as women, we have this extra body clock that we can use to our advantage. While I am not quite where I want to be on my hormone journey, diving deeper into the world of cycle syncing has made me feel empowered to listen to my body and support all four phases of the menstrual cycle through what I eat, how I exercise, and my overall lifestyle habits.
I’ve also gained a new perspective on taking care of my hormones from within, too. This means considering my vaginal pH levels and how probiotics such as the ones found in HUM Nutrition’s Private Party can support my health. I’ve also recently started working with a Chinese Medicine doctor. She prescribed a Dong Quai supplement — which is also found in HUM Nutrition’s Hormone Balance — to balance estrogen levels.
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]]>Ahead, discover the ins and outs of endocrine disruptors—including what they are exactly, how they can impact your health for the worse, and where to spot them. Plus: how to reduce your exposure from this day forward.
What Are Endocrine Disruptors?
As its name would suggest, endocrine disruptors are chemicals that interfere with your endocrine system. As the Environmental Protection Agency (EPA) explains, this all-important system is comprised of the body’s hormones and is tasked with regulating biological processes such as:
- Brain and nervous system development
- Reproductive function
- Metabolism and blood sugar regulation
When endocrine disruptors, aka endocrine-disrupting chemicals (EDCs), interact with the endocrine system, a variety of health problems can ensue. “These chemicals can mimic hormones as they enter our bodies and interfere with the [normal] production and regulation of hormones,” says board-certified family medicine physician Laura Purdy, MD. As she continues, this can result in developmental difficulties, problems with reproduction, and a range of other health issues.
7 Endocrine Disruptors to Avoid
Unfortunately, endocrine disruptors exist at what seems like almost every turn… including in some surprising places. “They are found in products we use every day, including our food, what our food is stored in, products around the home, plastics, skincare, cosmetics, detergents, and toys,” Dr. Purdy shares.
In other words, you can be exposed to them depending on what you touch, taste, and inhale—and sometimes, this exposure is beyond your control.
Here are some of the most ubiquitous endocrine disruptors, with tips to avoid or minimize your exposure:
1. Bisphenol A (BPA)
You might have seen certain products labeled as BPA-free, perhaps not fully knowing what that means but having a vague sense that it’s less harmful for you. Bisphenol A (BPA) is a harmful chemical used in plastic, which Dr. Purdy says you’ll find in everything from plastic serving ware to plastic toys. It also exists in some canned foods and drinks, jar lids, and bottle caps. According to the Environmental Working Group (EWG), BPA has the potential to cause or contribute to the risk of:
- Learning and behavioral issues
- Fertility issues
- Abnormalities of the brain, heart, and nervous system
- Diabetes
Tip: Invest in BPA-free containers, and look for this callout on other plastic products. “Switching to glass over plastic when possible is a quick fix,” Dr. Purdy adds.
2. Phthalates
Phthalates are another endocrine disruptor you’ve likely heard of. “Phthalates are also found in plastics, and even cosmetic products like nail polish and hairspray,” says Dr. Purdy. Per a 2021 review in the journal Healthcare, chronic exposure to phthalates is associated with adverse effects related to:
- Pregnancy success
- Child growth and development
- Reproductive function and health
Tip: When shopping for cosmetics and personal care products, prioritize phthalate-free options.
3. Dioxins
According to the EPA, dioxins are resistant to breaking down and thus accumulate in the environment and in our food chains. These highly toxic EDCs heighten the risk of:
- Reproductive and developmental issues
- Immune system damage
- Hormonal imbalances
- Cancer
“Dioxins can be found in animal products we consume such as eggs, meat, milk, and butter,” Dr. Purdy adds.
Tip: The EPA notes that over 90 percent of dioxin exposure is via intake of animal fats. To minimize your risk, Dr. Purdy advises eating lean meat and/or trimming the fat of animal protein whenever possible, on top of adhering to a healthy, varied diet.
4. Pesticides
Pesticides are another family of endocrine disruptors that are likely to make it onto your plate. While pesticides (such as atrazine) discourage pests and fungi from growing on crops, they pose their own risks. Depending on the level of exposure and toxicity of a given pesticide, potential health problems include but aren’t limited to:
- Headache
- Skin and eye irritation
- Nausea
- Neurological problems
- Thyroid conditions
- Allergic reactions
- Dysfunction in the reproductive organs (such as ovarian cysts and fertility issues)
Tip: To minimize exposure to pesticides, Dr. Purdy advises washing your produce thoroughly, as well as buying organic fruits and veggies whenever possible.
5. Heavy metals
While you might enjoy heavy metal as a music genre, you’ll definitely want to mute it on the endocrine-disrupting front. “Lead and mercury can be found in our everyday environments such as in soil,” and thus our food and water, says Dr. Purdy… but that’s not all. According to the Campaign for Safe Cosmetics, heavy metals including lead, mercury, iron, nickel, chromium, zinc, and cadmium are found in countless personal care products such as:
- Moisturizers
- Sunscreen
- Nail polish
- Lipstick
- Foundation and concealer
- Blush
- Whitening toothpastes
Some metals, like iron and zinc, hold important functions in the body. Others, like lead and mercury, are non-essential and potentially toxic. In either case, an excess of heavy metals in the body are linked to adverse effects for your immune, reproductive, and nervous systems.
Tip: Be mindful of how much food you’re consuming that either comes into contact with metal (such as canned foods) or readily absorbs it (such as rice and some types of fish). On the skincare and makeup front, seek out clean beauty brands that don’t use metals and other EDCs in their products.
An Extra Tip: Incorporate HUM’s Hormone Balance into your supplement routine, daily
6. Perfluorinated Chemicals (PFCs)
“Perfluorinated chemicals (PFCs) can be found in cookware, specifically non-stick [pots and pans],” says Dr. Purdy. Per the EPA, PFCs repel water and oil—hence why they’re commonly used in cookware in addition to some paper packaging, carpets, leather products, and some textiles. Microwave popcorn bags are another source of exposure to PFCs, yet people may also be exposed to them via meat, dairy, and even house dust.
The National Institute of Environmental Health Sciences notes that more research in humans is necessary to unpack the specific dangers of exposure, as current data is mixed on their health risks. However, animal studies show that some PFCs can:
- Cause endocrine disruption
- Hinder immune function
- Adversely affect the liver and pancreas
- Cause developmental problems
Tip: Dr. Purdy suggests investing in non-stick pans for cooking. Moreover, rid your home of dust as much as possible through regular cleaning and keep an air purifier in the rooms you spend the most time in.
7. Synthetic Fragrance
While certain scents may be pleasing to your nose, some fragrances can be anything but nice for your health. The term ‘fragrance’ in products—ranging from skincare, deodorants, and perfumes to household cleaning liquids—is basically a grab-bag name for all kinds of endocrine disruptors including phthalates, heavy metals, and parabens. Per a 2017 review in the journal Medical Hypotheses, the chemicals comprising synthetic fragrances “run parallel with the unprecedented rates of diabetes, cancer, [and] neural ailments,” among other health issues.
Tip: To reduce your exposure to a range of EDCs, Dr. Purdy advises going fragrance-free for your beauty buys and household cleaning supplies alike.
The Bottom Line on Endocrine Disruptors
Unfortunately, endocrine disruptors exist in everything from the food we eat and the products we buy to even the air we breathe. While this may be cause for concern, it’s not exactly grounds for outright panic. Some forms of exposure may be outside of your immediate control, but you do have agency over others. “Limiting this exposure starts with you and your personal overall lifestyle changes,” says Dr. Purdy.
A good place to start, she continues, is by making small changes—such as skipping plastics whenever possible and diligently reading labels. In addition, you don’t necessarily need to toss out all your canned food, plastic food packaging, non-‘clean’ skincare, and the like at this very second. Instead, you can gradually make smarter choices and healthier purchases going forward. “More exposure is more risk, especially when looked at over time,” Dr. Purdy concludes. “It is best to limit this exposure as best as we can, and control what is in our control and what’s important to you.”
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]]>The post Happy Gut, Happy Hormones? The Link Between Your Gut Health and Hormones appeared first on HUM Nutrition Blog.
]]>There’s also an intricate collaboration between your gut and hormonal regulation. “It is kind of like a well-organized team, with the microbiome that is residing in your gut as the main director with the primary job of digestion and the microbiome taking on the crucial task of influencing hormones,” says functional nutritional therapy practitioner Tansy Rodgers, FNTP.
Cortisol, estrogen and the gut
For starters, the gut helps manage cortisol levels, which deal with stress, aids in creating serotonin for mood balance, and improves insulin sensitivity for better control of blood sugar, she explains. “The gut also collaborates with thyroid function, a key player in your body’s energy regulation, and participates in the processing of estrogen, essential for hormonal balance.”
Women, in particular, have estrogen, which plays a role in everything from reproductive and bone health to menstrual cycles, sleep and even mental health. Imbalances in estrogen levels can lead to a host of issues, including heavy, crampy periods, mood swings, increased risk of fractures, poor sleep, and even risk of certain cancers, warns Anna Bohnengel, MS, RD, LD a nutritionist who specializes in fertility care.
“Bacteria that reside in the gut help with the breakdown and excretion of excess estrogen,” she says. “What’s referred to as the ‘estrobolome’ helps metabolize estrogen, ensuring its proper elimination from the body—and disruptions in gut health can hinder this process, leading to estrogen excess.”
Consider amping up for your supplement routine with these best gut health supplements from us, HUM Nutrition.
“The stress hormone”
Another key hormone that can be directly influenced by the gut is “the stress hormone” cortisol. While cortisol plays an important role in enhancing your performance and stimulating immune response, Bohnengel warns that excessive amounts of cortisol can actually wreak havoc throughout your body. “Interestingly, the gut microbiome also influences cortisol metabolism, impacting how efficiently your body clears this hormone,” she says. “An imbalance in gut bacteria can exacerbate cortisol dysregulation, contributing to symptoms like weight gain, fatigue, poor sleep and anxiety.”
It’s safe to say that keeping your gut healthy will help you in more ways than just avoiding tummy troubles. Here are some key signs to look out for that may indicate that your gut—and your hormones—may be out of balance. Plus, the best gut health supplements to take along the way!
You’re bloated
If you feel bloated here and there, that’s not uncommon; however, if it starts to become a chronic issue, it could signal a more problematic issue related to your gut. “As the food travels through the digestive tract, it is meant to be fully broken down into its component parts by the time it reaches the intestines, but sometimes food particles aren’t completely broken down, which results in fermentation in the gut producing gas and bloating,” explains Canada-based naturopathic doctor and birth doula Sarah Connors, N.D. “Since hormones are mostly built in the body from other molecules, many of which come from the diet, hormone synthesis could become compromised if nutrients aren’t being absorbed properly.” Addressing the underlying cause of the bloating, she notes, could help improve the health of the gut and, by extension, hormone health.
The best gut health supplement for bloat, by far, is HUM’s Flatter Me!
You’re constipated
Constipation is another gut-related issue that happens now and then. But, like bloating, if it’s chronic there’s almost always a root cause such as not eating enough dietary fiber or drinking enough water. If left unchecked, constipation can negatively impact your detoxification pathways, warns Jenna Volpe, RDN, LD, CLT, gut health dietitian nutritionist, which may eventually also lead to inflammation and hormonal imbalance if left unchecked. “Drinking plenty of water is a helpful way to keep things moving as well as eating fiber-rich foods like fresh fruits, veggies, whole grains, and functional foods like ground flax seeds and chia seeds,” she says. “Eating at least 3 to 5 servings of veggies per day, opting for whole vs. refined grains, and incorporating a few tablespoons of ground flax and/or chia seeds into oatmeal or a smoothie can go a long way to optimize bowel movements.”
(Need a little poop boost? Try HUM’s Celery Juice Fiber Gummies!)
You’re experiencing loose stools or diarrhea
Loose stools can be related to certain medications or viruses, but they’re more often than not the result of poor digestion and/or nutritional malabsorption that’s the result of gut microbial imbalance, overgrowth of harmful pathogens, nervous system dysregulation, digestive insufficiency, and/or some kind of inflammation in the gut lining, warns Volpe. “When it comes to diarrhea, the first step should be pinpointing the root causes of why it’s happening—not just on the surface level of symptom management, but also in terms of clinical diagnosis and even on a functional level,” she says. “Once the root cause(s) of diarrhea have been pinpointed, it becomes easier to figure out which foods are triggering symptoms and how to bring things back into balance.”
You have certain food intolerances
It’s common for certain food intolerances or sensitivity to lead to gastrointestinal symptoms such as gas, bloating, cramping and/or diarrhea. While these food intolerances may seem like the norm these days, they’re often a sign that something is off balance in the gut whether it be in the gut lining, gut microbiome, nervous system, other digestive organs (liver, gallbladder, pancreas), or even in the immune system within the gut-associated lymphoid tissue (GALT), explains Volpe.
“Leaving food intolerances and food sensitivities unchecked can impair nutritional status and detoxification, which negatively impacts all systems of the body on some level,” she says. She recommends consulting qualified healthcare providers to determine not just which foods are triggering symptoms but also to figure out what’s causing the adverse food reactions on a root-cause level. “This is usually done through a combination of food-symptom journaling, clinical testing, and functional nutrition lab testing,” she adds.
You’re super moody
There’s a reason why the gut is often referred to as the “second brain” and it’s because it contains a complex network of neurons known as the enteric nervous system (ENS), which operates independently of the central nervous system (CNS) yet it still communicates with the vagus nerve that plays a vital role in regulating many essential bodily functions. Did you know that an estimated 95 percent of the feel-good hormone serotonin is produced in your gut? As such, disruptions in gut health can impact brain function and mood, explains Bohnengel. “If you notice frequent mood swings, anxiety, or irritability, it may be a sign that your gut-brain axis is out of balance,” she says.
Add HUM’s Hormone Balance into your daily routine. It’s a great add-to-your-lineup best gut health supplement.
You’re experiencing weight changes
Unexpected weight fluctuations might be tied to gut issues impacting metabolism, explains Rodgers. For proper hormone health, she recommends eating a balanced diet, getting regular exercise, detoxing toxins from the body, practicing mindfulness activities to decrease stress, and working on any emotional health obstacles that may be causing you stress.
You’re persistently tired
Feeling constantly tired despite adequate rest could be a sign that your gut health is compromised, warns Bohnengel. “If key nutrients, say vitamin B12 and iron, are not sufficiently absorbed from the GI tract, your cells may not be getting the oxygen and key building blocks needed to make energy,” she says. “A healthy microbiome also essential nutrients and energy molecules for the body. Imbalances in gut bacteria or poor nutrient absorption can lead to feelings of fatigue and low energy levels.”
The Takeaway…
When in doubt, consult a medical professional. But, remember, a balanced diet, strong supplement routine, plenty of sleep and stress mitigation are always ways in which you can help your gut get healthier and happier.
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]]>“I love seed cycling as a concept and a way for women to engage in their own care and support harmony in their systems,” says naturopath doctor and owner of Meridian Medicine, Mona Fahoum, ND. “There is [almost] no research on seed cycling, but from a traditional medicine perspective and nutrition perspective of the seeds we use, it weaves in very nicely to support the whole system with the right energetics and nutrition in each phase of the cycle.”
What Causes a Hormonal Imbalance?
Hormones play a crucial role in regulating our day-to-day body function, influencing everything from our metabolism to mood. However, factors such as stress, poor diet, lack of exercise, sleep, and environmental toxins can contribute to a hormonal imbalance. Experiencing an imbalance can cause a variety of issues, impacting our menstrual cycles, fertility, skin health, and mental health.
One of the primary reasons for hormonal imbalance in women is the disruption of estrogen and progesterone levels. Having too much estrogen in the body can lead to irregular menstrual cycles, mood swings, and even conditions like polycystic ovary syndrome (PCOS). On the other hand, low estrogen and progesterone levels can result in symptoms like fatigue, low libido, depression, and difficulty concentrating.
For a more balanced hormone routine, incorporate HUM’s Hormone Balance.
What is Seed Cycling and How Does It Work?
Seed cycling is a holistic and natural approach to restoring hormonal balance. The process of seed cycling involves incorporating seeds into your diet during the two main phases of your menstrual cycle (follicular and luteal) to balance and support healthy estrogen and progesterone levels. “Seed cycling allows us to increase some of the phytonutrients, oils, vitamins, and minerals that can support the phases of our cycle,” Fahoum says.
There are four seeds that are consumed during seed cycling:
Pumpkin Seeds: Pumpkin seeds are rich in omega-3 fatty acids, magnesium, and zinc, which help balance estrogen and progesterone levels. They also contain phytoestrogen, a polyphenol compound that exerts an estrogen-like effect on the body.
Flax Seeds: Flax is also rich in omega-3 fatty acids and can boost fertility and estrogen production. Additionally, flax seeds contain a high amount of a plant compound called lignans, a type of phytoestrogen (or plant compound) that mimics the structure of estrogen.
Sesame Seeds: Like flax seeds, sesame seeds also contain lignans, along with calcium, fiber, iron, and zinc. Consuming these seeds helps boost (and balance) progesterone production while preventing excess estrogen from accumulating.
Sunflower Seeds: Sunflower seeds are rich in Vitamin E and selenium, which increase progesterone production and detox any extra estrogen your body may be making that you don’t need.
Before beginning the seed cycling process, understanding how the two main phases of your menstrual cycle works is fundamental to achieve a healthy balance.
Follicular Phase
The follicular phase begins on the first day of menstruation and lasts until ovulation (14 days). During this phase, it’s recommended that you consume two tablespoons of flaxseeds and pumpkin seeds each day. Using the two seeds helps estrogen levels rise during the follicular phase, peaking just before ovulation and resulting in a healthy hormonal balance. Fahoum says, “Using ground flax, for example, in the follicular phase (Days 1-14) supports mitigating any excess estrogen in the system since a good quality flax is high in lignans. That phytonutrient is a natural phytoestrogen, so it helps either lower excess estrogen (often the case in PMS) or raise low estrogen (like in menopause) –it’s a balancer.”
Luteal Phase
The luteal phase occurs after ovulation and continues until the start of the next menstrual cycle (14 days). During this phase, two tablespoons of sesame and sunflower seeds are consumed daily, providing the necessary nutrients to support progesterone production. Progesterone is the dominant hormone during this phase; sunflower and sesame seeds help progesterone levels rise while slowly lowering your estrogen levels, balancing both hormones. Zinc, for example, which is largely found in sesame seeds, Fahoum says, “has been shown to concentrate and support the corpus luteum, which is responsible for progesterone production in the luteal phase.”
How Does Seed Cycling Benefit the Body?
While scientific evidence regarding seed cycling is almost non-existent, a recent study found that using seeds to treat polycystic ovary syndrome (PCOS) may prove the concept works. The study examined 90 women with PCOS, between ages 15 and 40 years old, for 12 weeks and divided them into three groups:
- The first group was a control group.
- The second group was an experimental group that treated the women with a portion-control diet and a 500mg dose of Metformin daily.
- The third group was also an experimental group that treated the women with a combination of a portion-control diet and seed cycling.
After 12 weeks, results showed that the highest follicle-stimulating hormone (FSH) levels were found in the control group, followed by the second group, with the seed cycling group showing the lowest levels (a 1.2%-2.5% decrease). As for the Luteinizing hormone (LH), levels in the control group showed an increase, while both experimental groups showed a decline. Specifically, the seed cycling group showed a decrease of 1.5%-2%. Overall, the study concluded that incorporating seed cycling into a woman’s diet can help treat PCOS.
Here are other benefits of incorporating seed cycling:
1. Balancing Hormones Naturally
The main benefit of seed cycling is its ability to naturally balance estrogen and progesterone levels within the body. The specific nutrients found in these four seeds support the body’s natural hormone production, helping to restore any hormonal imbalances.
2. Menstrual Cycle Regularity
Seed cycling is often praised for its potential to regulate menstrual cycles. Synchronizing the recommended seed intake with the two main phases of your menstrual cycle increases the chance of having regular periods on a stable schedule. This regularity can, in turn, alleviate symptoms associated with irregular cycles, such as mood swings, bloating, and cramps.
3. Reduced PMS Symptoms
Those who suffer from premenstrual syndrome (PMS) can experience symptoms ranging from irritability to fatigue and even breast tenderness. The balanced hormonal support from seed cycling can reduce the severity of PMS symptoms, enhancing overall well-being during the menstrual cycle.
4. Improved Fertility
For those trying to conceive, hormonal balance is the foundation for a healthy conception. During the menstrual cycle, your body creates and releases an egg in preparation for fertilization. If the egg isn’t used, your uterine lining sheds, resulting in you getting your period. In addition to the benefits of having regular menstrual cycles with healthily balanced hormones, seed cycling can increase the chances of fertility and conception.
5. Enhanced Skin Health
Hormonal imbalances can often negatively affect the skin, contributing to conditions like acne and dryness. The hormone-balancing properties in seed cycling, such as Vitamin E, zinc, and omega-3 fatty acids, can promote a clearer complexion and a more radiant appearance.
How to Start Seed Cycling
Achieving positive results from seed cycling and balance hormones requires planning, consistency, and patience. This step-by-step guide will teach you how to incorporate seed cycling into your routine:
- Familiarize Yourself with Your Menstrual Cycle
Start by tracking your menstrual cycle to determine the length of your follicular and luteal phases. Doing this will help you properly sync seed cycling with your body’s natural rhythm.
- Stock up on Your Seeds
If you don’t already have them at home, make sure to purchase all of the seeds you will need. Choose high-quality flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds for the seed cycling process. (Pro Tip: Using ground flax seeds as an alternative to whole seeds can offer more nutritional benefits since they’re easier to digest.)
- Incorporate the Seeds into Your Diet
During the follicular phase (days 1 through 14), consume two tablespoons (each) of ground flaxseeds and pumpkin seeds daily. As you enter the luteal phase (days 14 through 28), consume two tablespoons each of sesame and sunflower seeds. You can incorporate the seeds into your daily meals by adding them to smoothies, salads, yogurt, or oatmeal.
- Be Patient and Consistent
Balancing your hormones to healthy levels doesn’t happen overnight; therefore, being patient and consistent with your seed cycling routine is essential. Fahoum states, “I always tell my patients — ‘We didn’t get here in one day, so we’re not going to resolve it tomorrow.’ Our cycles are about a month long and in order to get our hormones to harmonize again, our bodies literally have to clean out old instruments, build, fix and retune. I expect improvements to start occurring within the first couple cycles.”
- Monitor Your Results and Adjust as Necessary
Just as it’s important to be patient and consistent, it’s also necessary to regularly assess how your body responds to seed cycling. If you notice positive changes with the incorporation of the seeds, such as improved energy levels, regulated menstrual cycles, and reduced PMS symptoms, continue with the routine. If you experience adverse effects or see no results, consider seeing a naturopath physician to discuss specialized care.
Seed cycling provides a nutritional and holistic approach to hormonal balance, addressing the root causes of imbalances rather than masking the symptoms like many medications can. By incorporating specific seeds into your diet during different phases of your menstrual cycle, you can naturally support the production of estrogen and progesterone, leading to consistent menstrual cycles, reduced PMS symptoms, and enhanced overall well-being. While seed cycling is natural and generally safe for most individuals, it’s essential to consult with your healthcare provider before starting a new treatment, especially if you have any underlying health conditions or concerns.
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The post Seed Cycling: Why You Should Consider this for Your Hormone Health appeared first on HUM Nutrition Blog.
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