{"id":21900,"date":"2024-02-03T20:13:51","date_gmt":"2024-02-03T19:13:51","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=21900"},"modified":"2024-02-03T20:14:36","modified_gmt":"2024-02-03T19:14:36","slug":"coping-with-hormonal-changes","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/","title":{"rendered":"Coping with Hormonal Ups and Downs"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In a world that is seemingly so advanced in some areas, is still sincerely lacking in others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take the menstrual <\/span><span style=\"font-weight: 400;\">cycle,<\/span><span style=\"font-weight: 400;\"> for example. This natural and normal process that takes place in around 50 percent of the population is still a <\/span><span style=\"font-weight: 400;\">taboo<\/span><span style=\"font-weight: 400;\"> and seen as \u201cunclean\u201d in many parts of the world.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And because of these negative connotations, there\u2019s a huge lack of research on important topics such as physiological and behavioral issues in the realm of the <\/span><span style=\"font-weight: 400;\">menstrual cycle<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So today, we aim to talk about these issues and possible solutions to help you feel your best, starting with hormonal changes throughout your cycle.<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Hormonal changes across the four phases of the menstrual cycle\u00a0<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Each of the four phases of the menstrual cycle are accompanied with hormonal changes. And with hormonal changes come a slew of different behaviors and physiological effects.\u00a0<\/span><\/p>\n<p><b>Here is a nifty summary of hormonal changes during the menstrual cycle:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During <\/span><span style=\"font-weight: 400;\">menstruation<\/span><span style=\"font-weight: 400;\"> there\u2019s a drop in both estrogen and progesterone and a rise in the follicle-stimulating hormone (FSH).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the first half of the menstrual cycle (follicular phase) there is a steady rise of estrogen.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When estrogen peaks, the luteinizing hormone (LH) triggers <\/span><a href=\"https:\/\/www.intimina.com\/blog\/the-elusive-world-of-ovulation\/\"><span style=\"font-weight: 400;\">ovulation<\/span><\/a><span style=\"font-weight: 400;\">. Then there is a rise in progesterone until menstruation begins.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the second half of the menstrual cycle, the luteal phase sees yet another rise in estrogen.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just before menstruation begins, there\u2019s a decline in progesterone.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We know that all sounds quite technical and possibly hard to understand.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The big takeaway here is that there is indeed a rise and fall of a number of different hormones across the menstrual cycle which has a direct influence on behavior, <\/span><span style=\"font-weight: 400;\">mood<\/span><span style=\"font-weight: 400;\">, and functioning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few tips that may help you to deal with those ups and downs\u2026\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How to be more comfortable during the hormonal changes of your menstrual cycle<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">During menstruation\u00a0<\/span><\/h3>\n<p><b>How you may feel during menstruation (days 1-5) when estrogen and progesterone drop and there\u2019s a rise in follicle-stimulating hormone (FSH)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">During your period, the most common symptoms are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cramps\/pain<\/span><span style=\"font-weight: 400;\"> in your lower belly\/lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/at-home-remedies-to-soothe-period-bloating\/\"><span style=\"font-weight: 400;\">bloating<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/balancing-your-blood-sugar-eating-for-fatigue\/\"><span style=\"font-weight: 400;\">fatigue<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bowel issues<\/span><\/li>\n<\/ul>\n<p><b>How to feel more comfortable:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To soothe those tummy and lower back cramps, you can apply heat to the area (for example, using a hot water bottle). When you do this, it will help relax the muscles and aid in less pain. Additionally, taking an OTC pain reliever for your cramps and possible headaches is an option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to <\/span><a href=\"https:\/\/www.intimina.com\/blog\/orgasms-are-good-for-you-period\/\"><span style=\"font-weight: 400;\">orgasm<\/span><\/a><span style=\"font-weight: 400;\">. This is because, when we orgasm, the hormone endorphins are released. These are the body\u2019s natural pain killer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As per bloating, if you focus on the types of food you\u2019re eating and engage in exercise, it could make a big difference. Try to drink lots of water, skip caffeine and <\/span><a href=\"https:\/\/www.intimina.com\/blog\/benefits-of-quitting-alcohol-how-will-your-body-respond-to-new-rules\/\"><span style=\"font-weight: 400;\">alcohol<\/span><\/a><span style=\"font-weight: 400;\">, limit processed food, and engage in some form of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help minimize fatigue, you could try to regulate your sleeping. <\/span><span style=\"font-weight: 400;\">Sleeping<\/span><span style=\"font-weight: 400;\"> too much can actually make you feel more tired. You could also exercise as it\u2019s been proven that physical activity boosts energy levels (<\/span><a href=\"https:\/\/www.intimina.com\/blog\/working-from-home-simple-yoga-tips-for-your-body-and-mind\/\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\"> is also a great idea), and\/or you could take omega-3 capsules which can aid in more mental sharpness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to mood swings during your period, <\/span><a href=\"https:\/\/www.intimina.com\/blog\/balanced-diet-for-hormone-health\/\"><span style=\"font-weight: 400;\">eating a balanced diet<\/span><\/a><span style=\"font-weight: 400;\"> that\u2019s low in added sugars, sodium, and caffeine has been said to lower mood swings. Also, according to <\/span><a href=\"https:\/\/womensmentalhealth.org\/specialty-clinics-2\/pms-and-pmdd\/#:~:text=Other%20helpful%20lifestyle%20modifications%20include,physical%20symptoms%20of%20PMS\/PMDD.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MGH Center for Women\u2019s Mental Health<\/span><\/a><span style=\"font-weight: 400;\">, regular aerobic exercise can lessen the emotional and physical symptoms of PMS.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help ease bowel issues while on your period, try eating foods that are rich in soluble fiber such as bananas, peeled apples, and oats. Staying well-hydrated is also helpful.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">During the follicular phase<\/span><\/h3>\n<p><b>How you may feel during the follicular phase (days 6-11) when estrogen starts to rise\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">During this phase, you may notice that your energy levels are rising\u2026 as well as your <\/span><span style=\"font-weight: 400;\">libido<\/span><span style=\"font-weight: 400;\">. The follicular phase is often a time in which you feel more optimistic, social, and energized.<\/span><\/p>\n<p><b>How to feel more comfortable:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While the majority of these experiences are positive, if you\u2019re having some difficulty navigating your rising libido, here\u2019s how to possibly manage it\u2026\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a partner or a lover, or you simply feel like enjoying some solo play, we suggest <\/span><a href=\"https:\/\/www.intimina.com\/blog\/masturbation-manifestation\/\"><span style=\"font-weight: 400;\">masturbating<\/span><\/a><span style=\"font-weight: 400;\">. This act of self-love is not only pleasurable, it\u2019s also a way in which to reduce stress, help you relax, and also feel happier. Indeed, an orgasm prompts the release of endorphins (the happy hormone).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then, when you\u2019re feeling social and optimistic, we suggest taking advantage of your rising energy levels and optimistic attitude by meeting with friends, going on a date, doing activities you love, exercising, or even trying new things.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">During the ovulation phase\u00a0<\/span><\/h3>\n<p><b>How you may feel during the ovulation phase (days 12-16) when estrogen peaks and the luteinizing hormone (LH) is present\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">During ovulation, your body is in the process of preparing to fertilize an egg. This means that you\u2019re at your most <\/span><a href=\"https:\/\/www.intimina.com\/blog\/calculate-fertile-window\/\"><span style=\"font-weight: 400;\">fertile<\/span><\/a><span style=\"font-weight: 400;\"> during this phase, which may cause your libido to sky rocket and your confidence levels to soar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, heterosexual women have reported a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1559901\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">greater sexual attraction to men during ovulation<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><b>\u00a0<\/b><\/p>\n<p><b>How to feel more comfortable:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Because of your high libido, you may want to engage in sexual activity with a partner. If you\u2019re trying to get <\/span><span style=\"font-weight: 400;\">pregnant<\/span><span style=\"font-weight: 400;\">, this is most certainly the time. Or, you could simply masturbate more often to release some of your sexual tension.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, because you have a big boost in confidence, this is perhaps the best time to go on a date to flirt, find a potential match, or someone to help \u201cscratch an itch\u201d. You could also go out with your friends to embrace your confidence, or try something new.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">During the luteal phase\u00a0<\/span><\/h3>\n<p><b>How you may feel during the luteal phase (days 17-28) when there\u2019s another rise estrogen and a drop in progesterone right before menstruation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And so, as you\u2019re nearing the end of your cycle during the luteal phase to which your next period awaits, you may feel a drop in energy and perhaps a few <\/span><span style=\"font-weight: 400;\">PMS<\/span><span style=\"font-weight: 400;\"> symptoms such as bloating, skin breakouts, and mood swings.<\/span><\/p>\n<p><b>How to feel more comfortable:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To manage your fatigue and bloating, we suggest regulating your sleeping pattern, trying to fit in some form of exercise, and eating a well-balanced diet\u2014all of which can help replenish low energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for skin breakouts, don\u2019t forget to wash your face twice a day using a gentle soap, and to use glycolic pads to remove dead skin cells which can reduce <\/span><span style=\"font-weight: 400;\">inflammation<\/span><span style=\"font-weight: 400;\">. You could also use an OTC benzoyl peroxide spot treatment on a low dose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And finally, we suggest buying quality dark chocolate. In fact, studies suggest that eating between 40 to 120 grams of dark chocolate could reduce pain and discomfort. This is because it is rich in magnesium, which can relax muscles. <\/span><a href=\"https:\/\/www.intimina.com\/blog\/menstrual-magic-magnesium\/\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/a><span style=\"font-weight: 400;\"> in any form is great during the luteal phase as it aids in comfort. Foods that are rich in iron are also beneficial during this phase of your cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And so, while it is entirely unfair that women have to deal with these rapid hormonal changes, there are some ways to reduce or relieve them. Make the most of your cycle with our tips, and we\u2019re sure you\u2019ll feel more balanced and at ease.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a world that is seemingly so advanced in some areas, is still sincerely lacking in others.\u00a0 Take the menstrual cycle, for example. This natural and normal process that takes&hellip;<\/p>\n","protected":false},"author":39,"featured_media":21553,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[2],"tags":[47,199,203,289,366],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Soothe Menstrual Symptoms Throughout Your Cycle<\/title>\n<meta name=\"description\" content=\"With all 4 menstrual phases come a list of symptoms. Here\u2019s how to feel better and overcome them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Helena Lorimer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/\"},\"author\":{\"name\":\"Helena Lorimer\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/person\/fc13d97f2aa5ad994cb4b084b52aaf7d\"},\"headline\":\"Coping with Hormonal Ups and Downs\",\"datePublished\":\"2024-02-03T19:13:51+00:00\",\"dateModified\":\"2024-02-03T19:14:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/\"},\"wordCount\":1248,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#organization\"},\"keywords\":[\"menstruation\",\"periods\",\"period talk\",\"cycle\",\"pms\"],\"articleSection\":[\"Menstruation\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/\",\"url\":\"https:\/\/www.intimina.com\/blog\/coping-with-hormonal-changes\/\",\"name\":\"How to Soothe Menstrual Symptoms Throughout Your Cycle\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#website\"},\"datePublished\":\"2024-02-03T19:13:51+00:00\",\"dateModified\":\"2024-02-03T19:14:36+00:00\",\"description\":\"With all 4 menstrual phases come a list of symptoms. 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