Menstrual Hormone Imbalance: 9 Tips to Prevent Pain and Manage Side Effects

When you can’t control your menstrual hormonal imbalance, you can work to reduce its negative impact on your body. Here are 9 tips to help you manage your hormones!

Are you experiencing mood swings during menstruation? It’s a hormonal imbalance! It’s part of your period, but some women forget about it. Are you experiencing mood swings, bloating, or increased fatigue? You may be more irritable or anxious than usual. This is because your two hormones (estrogen and progesterone) change during your period, making it difficult for you! Although not all women experience severe symptoms, the ebb and flow of hormones can disrupt your daily plans. Managing infertility may not be easy, but it can be done!

Causes of hormonal imbalance during menstruation

During menstruation, the two main hormones that regulate menstruation, estrogen and progesterone, change. At the beginning of menstruation, estrogen increases to prepare the uterus for pregnancy. After ovulation, progesterone increases to control the lining. If pregnancy does not occur, both hormones decrease, causing bleeding in the body. This rise and fall can be sudden or irregular and can cause symptoms such as mood swings, bloating, or fatigue. Lifestyle factors like excessive stress, poor diet, any chronic disease or certain medications can also cause the imbalance to worsen during periods.

Is it possible to control menstrual hormonal imbalance?

Menstrual hormonal imbalance is a natural process that is difficult to control due to the way the body works. During pregnancy, estrogen and progesterone levels change every month and while some women experience mild symptoms, others experience more serious effects that affect their health. Symptoms such as mood swings, fatigue, bloating and irritability can be overwhelming. You can’t stop these hormonal changes as they help regulate menstruation, but they can be controlled. A healthy diet and lifestyle can reduce the severity of symptoms and make menstruation easier to manage.

How to balance hormones during menstruation

Mild hormonal imbalances during menstruation can cause symptoms such as mood swings, breast pain, fatigue, and period pain. Here are 9 tips to help balance hormones during periods:

1. Follow a healthy diet

It’s important to provide the body with the right nutrients to regulate hormones. A diet rich in fruits, vegetables, whole grains, and lean meats can help regulate hormones. Omega-3 fatty acids found in foods like salmon, walnuts, and flaxseed are particularly beneficial. These healthy fats reduce inflammation and promote hormone production. Additionally, adding cruciferous vegetables like broccoli, Brussels sprouts, and kale to your diet, as well as high-fiber foods like avocados, flaxseeds, and chia seeds, can help eliminate constipating toxins and improve hormonal balance. Make sure to properly control your sugar and carbohydrates, too, as these can spike insulin, causing hormonal imbalance.

2. Hydrate

Water is essential for regulating all bodily functions, including hormonal regulation. Staying hydrated can help your body process and eliminate excess hormones, especially estrogen, which is often the culprit of period bloating and mood swings. Drink at least eight glasses of water every day to help your body function properly. If you’re dehydrated, your body has a harder time regulating cortisol levels, leading to hormone imbalances.

3. Avoid caffeine or alcohol

Both caffeine and alcohol can affect your hormones, especially during your period. Caffeine stimulates the release of cortisol, a stress hormone, which can worsen symptoms of hormonal imbalances like anxiety, irritability, and insomnia. Similarly, alcohol interferes with the body’s detoxification process, making it harder to produce more hormones. It can also affect your sleep, which is important for hormonal balance. However, limiting caffeine and alcohol, especially during periods, can help regulate hormones and reduce discomfort.

4. Spend time in the sun

Vitamin D is essential for bones and joints and is important for hormone regulation, and one of the best is sunlight. Spending time outdoors in natural light helps your body get vitamin D, which plays an important role in regulating hormones, including estrogen and progesterone. A 2018 study published in the Journal of Nutrition found that vitamin D deficiency is linked to hormone imbalances in women, especially those with polycystic ovary syndrome (PCOS). Getting 15-30 minutes of sunlight every day can help regulate hormones.

5. Stay active

Exercise is one of the best ways to balance hormones. Physical activity can lower cortisol, help regulate insulin levels, and stimulate the production of endorphins, known as the feel-good hormones. When it comes to exercise, you don’t have to run a marathon, but according to the American Heart Association, adults should get at least 15 minutes of aerobic exercise or 75 minutes of aerobic exercise every week. A study published in the International Journal of Women’s Health shows that regular physical activity can improve estrogen metabolism, reduce PMS symptoms, and help prevent hormonal imbalances over the long term.

6. Reduce stress

Stress is one of the main causes of hormonal imbalances. When you are stressed, your body produces more cortisol, which throws your other hormones out of balance. High cortisol levels can cause problems like fatigue, irregular periods, and even weight gain. Follow these steps to manage stress. Mindfulness, such as meditation, deep breathing, or even a simple hobby, can help reduce stress. A study published in Clinical Psychology Review found that people who regularly practiced mindfulness and meditation had lower cortisol levels than those who didn’t.

7. Get 7-8 hours of sleep

Sleep is essential for hormonal health. Your body does most of its hormone regulation while you sleep, and not getting enough rest can disrupt this process. Lack of sleep increases cortisol levels and suppresses the production of anti-hunger hormones like leptin and ghrelin. A 2006 study published in the American Journal of Epidemiology found that women who slept less than seven hours a night were more likely to have hormonal imbalances and gain weight. Aim for seven to eight hours of good sleep each night to regulate hormones.

8. Avoid cosmetics that contain too many chemicals

Many cosmetics contain endocrine-disrupting chemicals (EDCs), which can disrupt your hormones. These chemicals, such as parabens, phthalates, and synthetic fragrances, cause estrogen in the body and cause estrogen dominance. Look for skincare, makeup, and haircare products that are free of harmful additives and other natural options. The fewer chemicals your body is exposed to, the better your hormonal health will be.

9. Medications

For some women, lifestyle changes alone may not be enough to balance sex hormones. In this case, medication will be needed. Birth control pills, hormone replacement therapy (HRT), or other medications can help regulate hormone levels and reduce symptoms of hormonal imbalance. But be sure to consult your doctor before starting medication and do not self-medicate.

You can maintain your hormonal balance with these tips!