Your PMS, cravings, and mood swings explained
Do you struggle with lots of PMS symptoms in the week before your period starts? Do you have heavy periods or experience weight gain or fluid retention throughout the month? Read on if this sounds like you!
In this article, you will learn:
how estrogen and progesterone levels change throughout the menstrual cycle
the numerous benefits of estrogen & progesterone and why we should learn to embrace our hormones
common symptoms that show up with high estrogen, low estrogen, and low progesterone
my favorite lab test to identify hormone imbalances
nutrition & lifestyle strategies for optimal estrogen & progesterone
Estrogen & Progesterone throughout the month
As you think back over the years, how much were you taught about the in’s and out’s of your menstrual cycle? I didn’t fully understand until around age 30 when I read a book that helped me make sense of things.
Understanding the normal changes in our hormones that are happening throughout the month can help you identify when things maybe aren’t so normal!
Estrogen and progesterone are our 2 main sex hormones and they are produced in varying amounts throughout the menstrual cycle. Estrogen is the dominant hormone in the first half of the cycle, and progesterone only gets produced AFTER ovulation. Estrogen is still present after ovulation, but progesterone should be much higher.
Progesterone is needed to balance out the effects of estrogen. If we have too much estrogen hanging around and/or not enough progesterone, this is when we will notice some of the symptoms that I’ll describe later in this post. Both hormones are equally important to feeling well and balanced as they impact our moods, weight, and more.
The average cycle length is ~28 days. Your cycle days are counted from Day 1 of your period through the last day before your next period starts. A ‘normal’ cycle length is 24-35 days long.
The Follicular Phase is Day 1 through Ovulation. As your period ends, estrogen starts to increase. You can see this on the blue graph above. This increase in estrogen (as well as testosterone) that happens as ovulation approaches helps you to feel more energetic, motivated, and creative. Your brain power increases, as does your libido. You may feel more outgoing and feel like socializing more, and you’ll have better tolerance for intense exercise.
Once estrogen reaches a certain level, the hormone LH is triggered in the brain, and this is what prompts the release of the egg from the ovary (aka ovulation)
Ovulation happens around Day 14 of a 28 day cycle. Certain conditions like PCOS, high stress, excessive exercise, or undereating may cause ovulation to be delayed for several days or weeks, or even stopped altogether.
The Luteal Phase begins immediately after ovulation. This is when you begin to make progesterone (seen on the red graph above). Because progesterone is a calming hormone, you may feel more drawn to stay in and lay low during the luteal phase. You also might be sleepier and hungrier!
A healthy luteal phase is at least 12 days long and will never exceed 16 days (unless you’re pregnant!)
If your progesterone is optimally balanced with estrogen, you shouldn’t really have any PMS or other signs that your period is about to show up in the week before it’s due.
That’s right. Horrible PMS, mood swings, headaches, and feeling bloated and puffy are NOT normal. If you’re experiencing these things, it’s time to dig deeper.
ESTROGEN 101
If there is a hormone that gets vilified more than any, it’s probably estrogen! But as you’ll see below, there are many reasons to love and appreciate all that estrogen does for us!
We have estrogen receptors all over our body and it plays many important roles in our health & wellbeing:
Estrogen is necessary for fertility. The rise of estrogen in the first half of your cycle builds up the endometrium and prompts ovulation. Without ovulation, there is no way to get pregnant naturally
Estrogen affects mood and cognition because it promotes the production of serotonin, our happy hormone
Regulates bone turnover and protects against bone loss
Improves skin health & appearance by decreasing oil production and stimulating collagen production
Relaxes and dilates blood vessels to improve blood flow and cardiovascular health
Improves insulin sensitivity and promotes a healthy weight when in balance
Symptoms of high and low estrogen
Estrogen does a LOT, so we tend to notice when it’s out of balance.
HIGH ESTROGEN CAN LOOK LIKE:
Heavy periods
Breast tenderness
Fluid retention
Bloating
Irregular cycles
Mood swings
Fatigue
Weight gain
Fibroids
Headaches
COMMON ROOT CAUSES OF HIGH ESTROGEN:
Sluggish hormone detoxification in the liver
Poor gut health/constipation
Excess body fat
Regular alcohol intake
Histamine problems
Xenoestrogens from the environment
Hormonal birth control
LOW ESTROGEN CAN LOOK LIKE:
Absent or light periods
Poor memory
Fatigue
Achy joints
Night sweats
Troubles sleeping
Vaginal dryness
Low libido
Poor skin health
Depression
Anxiety
Hot flashes
COMMON ROOT CAUSES OF LOW ESTROGEN:
undereating or chronic dieting
over-exercising
low body fat
chronic stress
perimenopause/menopause
PROGESTERONE 101
As I mentioned above, progesterone is only produced after ovulation. Once the follicle releases the egg from the ovary, that same follicle collapses on the ovary and turns into the CORPUS LUTEUM. It is this corpus luteum that produces progesterone.
Progesterone = Pro - Gestation. It is absolutely vital to maintaining a pregnancy.
Progesterone increases body temperature, boosts thyroid function and increases metabolism
Improves sleep and reduces anxiety
Acts as a natural diuretic to help reduce puffiness and fluid retention
Reduces inflammation and modulates the immune system
Symptoms of low progesterone
If progesterone is low, or at least low in relation to estrogen, you may experience these symptoms:
Luteal phase < 10 days
Low basal body temperature
Fertile mucus in the luteal phase
Premenstrual spotting
Infertility/recurrent miscarriage
Breast tenderness
Moodiness/irritability
Poor sleep in your luteal phase
Anxiety
Fluid retention and weight gain
COMMON ROOT CAUSES OF LOW PROGESTERONE:
Stress of all kinds — emotional stress and physical stress such as blood sugar imbalances and over-exercising
Poor egg quality
Not eating enough calories or fat
Vitamin and mineral deficiencies
Hypothyroidism
Too much estrogen
Testing for hormone imbalances
As you can see from the common symptoms of estrogen and progesterone imbalances, there is a a lot of overlap. This is why it’s SO important to get your hormones checked so that you can target your intervention appropriately and most effectively. My motto is Test, Don’t Guess!
Basic hormone testing can be done at a doctor’s office or lab. Typically, estrogen levels are checked around Day 3 of your cycle and progesterone is checked about 5-7 days after ovulation. You can also recheck estrogen at this time to compare it alongside your progesterone levels.
In my functional nutrition practice, I often use advanced testing with the DUTCH test for my clients with hormone symptoms. DUTCH is short for Dried Urine Test for Comprehensive Hormones.
First of all, the test is completed from the comfort of your home. No need to even leave the house to run to another appointment! It should be done 5-7 days after ovulation.
I also love this test because of the level of detail it provides. DUTCH not only tests your estrogen and progesterone levels, but it looks at how well estrogen is being metabolized through each phase of the liver. This allows for more targeted and personalized intervention.
DUTCH also measures testosterone, stress hormones, neurotransmitters, and some vitamin and antioxidant levels. When looked at in context we can also get some insight into your thyroid function, inflammation, and even insulin issues.
Nutrition & lifestyle strategies for hormone balance
Fixing your hormone imbalances is highly dependent on identifying YOUR root causes. A functional practitioner like myself can help you do some deeper digging into what those might be for you. There is rarely just 1 root cause!
Here are some general recommendations to help you get started:
High estrogen:
Aim for 100 grams of protein per day and at least 30 grams of fiber
Eat a serving of cooked cruciferous veggies daily
Optimize your gut health and make sure you are having at least 1 soft, formed, and easy-to-pass stool each day
Minimize your alcohol consumption to a couple drinks per week
Stress reduction and quality sleep
Limit your exposure to hormone-disrupting chemicals in skin care, make-up, household cleaners, etc.
Supplement according to what YOUR body needs. There are supplements such as DIM that can help lower estrogen, but you’ll want to work with someone to know if this is appropriate for you, as some hormone-balancing supplements could make things worse
Low estrogen:
Avoid dieting and eat enough calories and fat every day
Include phytoestrogens such as ground flaxseed
Choose light movement over intense exercise
Practice stress reduction strategies
Prioritize quality sleep
Low Progesterone:
Ovulate regularly
Improve egg quality by eating a nutrient-dense diet that is high in antioxidants and healthy fats, and limiting exposure to toxins
Manage your emotional and physical stressors
Improve sleep quality by getting to bed early, avoiding blue light and alcohol before bed
Minerals like magnesium, zinc & selenium and vitamins B6, C, & E can boost progesterone. Focus on a quality diet first and supplement as needed
Consider using Vitex. This is an herb that has been shown to improve progesterone production and balance other hormones
If you suspect you are dealing with hormone imbalances and would like to finally get to the root cause so you can enjoy symptomless periods, minimal PMS, and have an easier time maintaining a healthy weight, be sure to apply for a free 30 minute introductory call. This call is a chance for you to share about your health concerns and goals, and see if we would be a good fit to work together. Click HERE to apply.
Kate Netz, RDN, LD
Functional Dietitian
All information in this post is for educational purposes only and does not replace medical advice or diagnosis.
