Hormones

Hormones: everyone has them and they have a major influence on your daily life. They play a role in regulating your mood, sleep, metabolism, energy levels and much more. 

Almost half of the population has dealt with hormonal symptoms at some point. Lately there has been more attention for the way menstrual and menopausal symptoms influence the daily life of (working) women. But what exactly are hormones, and how do they influence your mind and body? We will explain below. 

We will go into the menstrual cycle and the hormones and phases involved, (pre)menstrual symptoms, menopause, menopausal symptoms and different ways to support yourself. We will also discuss the use of supplements as an addition to a healthy lifestyle.

Our information is based on Dutch and Belgian medical websites, like Thuisarts and Gezondheid en wetenschap. However, this page does not intend to give medical advice. Always consult your doctor when you have symptoms or questions.

How does your menstrual cycle work?

Your menstrual cycle begins when you are between 10 and 15 years old. Every 21 to 35 days, you will bleed for 2 to 8 days in a row.

Did you know that the menstrual cycle is not only noticable during menstruation? The four seasons of your cycle each have their own advantages and challenges.

Hormones during the cycle

These are the most well-known hormones playing a role in your menstruatual cycle:

• Estrogen. Especially present in the 2 weeks after your menstruation. Stimulates the buildup of uterine lining and is known as a feel-good hormone that makes you feel energetic and positive

• Progesterone. This female hormone is dominant in the luteal phase. It prepares your body for a possible pregnancy by thickening the uterine lining. Known as a calming hormone

• Follicle-stimulating hormone. Stimulates the maturation of eggs at the beginning of the cycle

• Luteinizing hormone. Peaks around the middle of your cycle and triggers ovulation. Where the egg left the fallopian tube, the corpus luteum now comes, which produces progesterone

• Testosterone: the male sex hormone. Peaks around ovulation and contributes to self-confidence and energy

Four phases of the cycle

Your menstrual cycle can be roughly divided into four different phases or seasons.

1. Menstruation (winter). Lasts 2 to 7 days. Progesterone and estrogen are both low. Common symptoms are menstrual cramps, lower back pain and fatigue. Rest is central to this season.
2. The follicular phase (spring). Estrogen slowly rises, causing the uterine lining to build up. FSH allows some follicles to mature. You may feel energetic, productive and social. 
3. Ovulation (summer). Estrogen, FSH and testosterone peak. A brief spike in LH causes ovulation. For many women, summer is the peak of energy, action and positivity.
4. The luteal phase (autumn). Estrogen drops, progesterone rises shortly after. Your body prepares itself for a possible pregnancy. Common symptoms are fatigue and mood swings.

It's "just" your hormones

Hormonal symptoms in the luteal phase and during menstruation are often not taken seriously. Yet many women suffer from them. 

Common symptoms in the luteal phase (autumn) are these:

• Fatigue

• Mood swings

• Being gloomy or irritable

• Bloated feeling

• Breast pain

• Acne

• Headaches

• Crying fits/rage fits

• Bigger appetite or specific cravings

• Insomnia

• Reduced concentration

• Muscle/joint pain

• Digestive problems

These symptoms occur most frequently during the winter phase (menstruation):

• Menstrual cramps

• Lower back pain

• Nausea

• Headaches

• Digestive problems

• Dizziness

• Fatigue

The symptoms, timing and severity differ per person and per cycle. For some women, hormonal symptoms seriously affect their daily lives. And it's not in your head - research even shows that the happiness hormone serotonin works less well during the luteal phase (PubMed). We advise you take you "normal" hormonal symptoms seriously, even though they are part of your natural cycle.

Support yourself during your cycle

A healthy lifestyle is the foundation during your autumn and winter phases. But what can you specifically do to support yourself?

• Choose light movement - ideal if you have little energy, but still want to feel better. For example yoga, walking or cycling

• Keep eating healthy. Eat varied according to a balanced diet. Extra carbohydrates in your autumn phase may help. Pay attention to adequate iron intake during your menstruation

• Not feeling comfortable? Heat often provides a comforting feeling and helps with menstrual pain. Take a bath, grab a heating pad or get a blanket

• Try to get enough sleep: at least 7 to 8 hours. Sleep deprivation can worsen symptoms, and that's the last thing you want!

• Work on relaxation. Meditation, breathing exercises, mindfulness, journaling... Do what works for you

• Track your cycle in an app or diary. Then you will understand yourself better, so can take your cycle into account when making plans

Try to find a balance between staying healthy and giving yourself something extra. Often it helps just to learn to know your cycle and give your own ups and downs some space.

When to see a doctor with (pre)menstrual symptoms?

See a doctor for the following symptoms related to menstruation:

• You haven't menstruated for a few months or your cycle becomes very unpredictable

• Your menstrual pain cannot be adequately controlled with painkillers and affects your daily life

• You have menstrual pain outside of menstruation

• Your blood loss gets worse or you suffer a lot from heavy bleeding

• You menstruate heavily and recognize symptoms of iron deficiency, such as fatigue, dizziness and paleness

• Your premenstrual symptoms have a negative effect on your health or daily life 

• You are concerned about your menstruation and want to discuss it

How menopause works

Around the end of your forties, your hormones change again. Your estrogen level drops, causing you to enter menopause. 

Phases of menopause

These are the three stages ofmenopause:

• Perimenopause: you experience menstrual cycles byt menopausal symptoms start to occur as well. Usually starts around the age of 45-50

• Menopause: your last menstrual period. Happens when you are around 51 years old and can only be confirmed after 12 months

• Postmenopause: the phase after menopause. Your hormone levels are stable again. Most menopausal symptoms will gradually disappear

Menopause is a complicated process. It may be part of getting older, but that doesn't mean the symptoms are easy to deal with.

It is "just" menopause

Around menopause, you can experience different menopausal symptoms. These occur most frequently:

• Irregular menstrual periods

• Lighter or heavier menstrual flow

• Anemia 

• Hot flashes and night sweats

• Dry mucous membranes 

• Insomnia

• Mood swings

• Muscle and joint pain

• Forgetfulness

Other menopausal symptoms that can occur are blushing, urinary incontinence, more frequent urinary tract infections, and weight gain. Postmenopause also brings new challenges, such as an increased risk of bone loss.

The duration and severity of menopausal symtpoms varies greatly from person to person. On average, people experience symptoms for about 3 years. Always contact your doctor if you have significant symptoms or are concerned.

Support yourself during menopause

Healthy living is also very important during menopause. This way you stay comfortable in your own skin and may discover a whole new version of yourself.

These healthy lifestyle tips are useful during menopause:

• Combine cardio and strength training. This way you keep your bones, muscles, fitness and mood in balance

• Eat healthy and varied. Get enough calcium (dairy, cheese) and a supplement with 10 micrograms of vitamin D 

• Suffering from hot flashes? Choose thin layers of clothing, thin bedding and avoid spicy food, smoking and alcohol

• Declining estrogen can cause sleep problems. Try to get enough sleep - then you prevent other symptoms from feeling even heavier

• Relax enough. Go for a walk, breathing exercises, mindfulness or yoga

• Read up and connect with other women in menopause, for example via online forums

Menopause asks you to push your boundaries, precisely by establishing a new healthy rhythm. Don't set the bar too high for yourself - you really don't have to do everything by the book. A few healthy habits often make all the difference.

When to see a doctor with menopausal symptoms?

Menopause can cause troublesome symptoms that cause significant discomfort in daily life. If you suffer a lot or are concerned, see your doctor.

Also do so in these cases:

• You experience menopausal symptoms while you are younger than 40

• You experience a menstrual period 12 months after menopause

• Your heavy menstrual flow in perimenopause causes iron defiency symptoms

• You are considering treatment for hot flashes or other symptoms 

• You are concerned or want to discuss menopause

Supplements as an addition: does it make sense?

Some people use nutritional supplements as an addition to a healthy lifestyle. For example vitamins, minerals or herbal extracts. The result is not guaranteed and can vary per person. Especially with herbal formulas, it's often a matter of trying what suits you.

Which supplements can you choose from? The options are endless, but we present a few classics to you.

Commonly used supplements around menstruation

These supplements are traditionally used around menstruation:

• Lemon balm contributes to normal hormone balance (600 mg per day + other herbs)*

• Raspberry leaf supports normal menstruation* (200 mg)

• Monk's pepper helps with mood changes during the menstrual cycle* (2x daily 2-500 mg)

• Fennel supports normal menstruation (0.2-5 grams fruit powder)*

• Vitamin B6 contributes to the regulation of hormonal activity

• Magnesium contributes to a reduction of tiredness and fatigue

*Health claims pending European approval

During menstruation your iron requirement may be slightly higher. Some women then choose to use a supplement with extra iron.

The most important thing is to find an ingredient that suits your specific health goals. For example energy or rather relaxation. Use your own needs as a starting point.

Commonly used supplements around menopause

These ingredients are often used around menopause:

• Calcium is needed for the maintenance of normal bones

• Vitamin D contributes to the maintenance of normal bones

• Red clover supports menopausal symptoms* (40-80 mg isoflavones)

• Black cohosh supports menopausal symptoms*

• Flax seed supports menopausal symptoms (150 mg extract)*

• Sage supports hot flashes* (370 mg leaf)

*Health claims pending European approval

In the cause of menopause, it also comes down to your own wishes. Are you looking for something to support hot flashes, energy or perhaps something that contributes to maintaining a healthy weight? Choose an ingredient that suits that.

Order supplements from Slimminglabs

Are you looking for extra support for your healthy lifestyle? At Slimminglabs we offer various supplements that can suit your health goals. 

If you choose Slimminglabs supplements, you choose fast delivery, free shipping on large orders, bulk discount from 2 products, high-quality ingredients and production within Europe.

Looking for an extra step in your self-care routine? Bring low-threshold movement into your day with our home fitness products, or pamper yourself with a massage tool.

Disclaimers

This page provides information, but not medical advice. Consult a doctor if you have questions or if you are concerned about your health.

The effect of supplements is not the same for everyone and is not guaranteed. Supplements are an addition to a healthy lifestyle with a varied diet and sufficient exercise. Consult a doctor if you want to use supplements while you are pregnant, breastfeeding, taking medication or under medical supervision. Also follow the recommended dosage on the package. Supplements are an addition to a varied diet and a healthy lifestyle. Always keep supplements out of the reach of children.

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