I’ve discussed in the last two posts some of the specifics of what a healthy cycle looks like. Hopefully, you’ve either been nodding your head along, thinking, “yes, my cycle totally looks like that!”, or, if not, you’re at least starting to wonder to yourself if, perhaps, you cycle needs some TLC. As a reminder:
-bleed 3-7 days, every 24-35 days
-ovulation between days 10-23
-luteal phase = 12-14 days
-cervical mucus for ~5 days; 1+ day peak mucus
-mild to no pain
-little to no spotting
-red blood, few or no small clots
So, if you read between the lines, so to speak, you can probably see what imbalance might look like. Let’s take a closer look at those imbalances, and perhaps more importantly, what creates them.
-bleed 3-7 days, every 24-35 days
-ovulation between days 10-23
-luteal phase = 12-14 days
-cervical mucus for ~5 days; 1+ day peak mucus
-mild to no pain
-little to no spotting
-red blood, few or no small clots
So, if you read between the lines, so to speak, you can probably see what imbalance might look like. Let’s take a closer look at those imbalances, and perhaps more importantly, what creates them.
RED FLAGS
It seems as if most women and teenage girls know very little about what a healthy cycle looks like. TV, movies, etc. all emphasize the mood swings, PMS, and general torture that is your monthly period. But, what if we’ve been sold a false tale? What if this version of your period is, well, #fakenews?
What are some red flags that would alert you your cycle is struggling? Long or short cycles (more than 35 days or less than 24 days) suggest an issue. Long cycles = long follicular phase, meaning your body is struggling to reach ovulation. Short cycles are typically from a short luteal phase. Both signal a hormonal imbalance and make conception VERY hard! If you’re not ovulating, you’re not going to get pregnant, and if your luteal phase is too short for that lovely little egg to get comfy after being fertilized, you’re not going to be growing a baby then either! A short luteal phase, in and of itself, is also a red flag. Remember, because of the time it takes for the fertilized egg to travel to the uterus and implant properly requires a MINIMUM of 10 days from ovulation to period, with 12-14 days being ideal, a luteal phase at 10 or less days is a problem! No ovulation, as we discussed in the previous post, is also a sign of an imbalance (and certainly not conducive to pregnancy).
Unless you’re pregnant or nursing (or a teen/pre-menopause), less than 9 cycles per year is also indicative of an issue. This means you’re either not ovulating or having super long cycles/skipping cycles, etc. Remember, consistent, basically monthly cycles, are a signal that things are in balance and healthy! And if you’re seeing variability of more than 8 days from cycle to cycle (24 days one month, 33 the next, etc.) is also not normal or ideal. Now, one month like that isn’t really cause for alarm, just curiosity and closer attention. If things re-regulate the following month – you’re good! If not, however, it’s time to do some work. Mid-cycle spotting or a lack of fertile mucus are also signs of an issue, as is near continuous mucus or discolored/foul smelling discharge. A healthy cycle should have fertile, mucus-rich days, and clear dry days before and after ovulation.
If you happen to be temping, this can also tell you a great deal about your cycle and hormone balance. In the pre-ovulatory phase, temps consistently below 97.7F* is cause for concern. Post-ovulation, you should see a rise in temp, above the pre-ovulation temperatures, with AT LEAST one reading greater than 98.6 F*.
Looking at your period, specifically, less than 2 days of bleeding or more than 7 is abnormal. In the first case, you’re likely not fully shedding the uterine lining fully or the lining itself was never built up sufficiently so there’s not much to shed. In either case, that’s not ideal! Adequate uterine lining proliferation is needed for healthy implantation (and suggests healthy estrogen levels), while excess bleeding suggests excess estrogen! If you’re seeing dark, almost brown blood or light pink, or really anything but red, time to get digging. And clots, big or many little ones, are also not normal. Finally, and this one is huge, because I bet most of you will be shocked to learn that pain? Well, it really shouldn’t be a part of your period. Yes, you might have some mild cramping, but it shouldn’t require pain medication or a day of just laying on the couch because you’re so uncomfortable. For the most part, your period should come and go with little to-do and no ta-da.
UNHAPPY MUCUS
Let’s take some time to look at a few of these issues in more detail, starting with limited or no mucus. Recall that fertile mucus is needed to help adjust the vaginal pH and encourage sperm mobility to support conception. Lacking mucus can be related to a number of issues, ranging from a cervix issue or infection like HPV, to hormone production problems like fertility drugs, inadequate cholesterol intake (to support hormone production), or endocrine issues like thyroid or hypothalamic pituitary adrenal (HPA) axis dysregulation. Recent birth control use or inadequate intake of certain vitamins, like retinol, B vitamins, and folate, in particular, can also affect mucus production. And, while less likely, antihistamines, especially taken chronically, can also affect mucus production (since its job is to reduce mucus production throughout the body!). It can also be a sign of a lack of ovulation. Which can be related to all of the above, as well.
On the opposite side of the spectrum, continuous mucus can also be a cervix issue, infection, or hormone imbalance. If the mucus is continuous creamy or lotion-like, you may be looking at an infection or yeast. Low progesterone is also a potential contributor. Remember, progesterone is designed to dry up mucus, while estrogen is designed to encourage it. PCOS, food sensitivities, IBS, and SIBO (gut issues in general!) may contribute to continuous clear/stretchy mucus in the pre-ovulation phase.
While not specific to your cycle, if you’re seeing yellow tinged mucus or gummy/gluey mucus, that’s definitely something to call your doc about! This is most often from some sort of infection, like yeast, vaginosis, or a cervical infection. Note that “gushes” of water outside of the fertile window can be an early sign of abnormal cervical cells, and should be checked right away.
UNHAPPY BASAL BODY TEMPERATURE (BBT)
If you’re tracking your basal body temp, this can be a big clue as to what’s going on with your cycle. If you’re chronically running low, there are a number of things that might be amiss. Nutrient deficiencies are at top of that list. Iron, zinc, selenium, and iodine, in particular! Zinc is crucial for healthy thyroid levels, the organ that helps maintain body temperature. Adequate zinc supports adequate circulation thyroid hormones, and, consequently, increased/healthy basal body temp, while low iron impairs the regulation and maintaining of your temperature. Inadequate calories can also contribute to low body temperature. From a lifestyle perspective, poor quantity or quality sleep, excess exercise, and thyroid disorders can all affect BBT. In order to get an accurate BBT reading, 5+ hours of uninterrupted sleep is really recommended. While exercise is absolutely good for health, excessive or very high intensity exercise without adequate nutrition and/or rest tends to do more harm than good!
PREGNENOLONE STEAL
You’re probably heard that stress can affect your health and your cycle, but do you understand why? Anxiety and stress can affect the menstrual cycle in a few ways. The primary way is called the Pregnenolone Shunt or Cortisol Steal. Pregnenolone is a precursor to a number of hormones in the body, including our sex hormones like estrogen and progesterone. When stress/anxiety is high, our adrenal glands send a signal for increased cortisol to prepare to "fight or flee" the stressor. Our system doesn't distinguish between the house being on fire, being chased by a bear, a work deadline, or a novel virus; if the body perceives any sort of threat to its safety, the "fight or flight" (sympathetic) nervous system is engaged. Cortisol, a stress hormone, "steals" from the sex hormone pathway. When stress is high, pregnenolone is shunted down the cortisol pathway to meet increased demand, often resulting in decreased sex hormones. If the body is fueling hormone resources towards cortisol, then there are fewer resources available to produce sex hormones like estrogen and progesterone, which are key hormones in the menstruation cycle. Without adequate estrogen and progesterone, periods are impacted, with delayed ovulation (or no ovulation) leading to longer cycles, potential heavier bleeds, spotting, cramping, and other abnormal symptoms. In other words, if the body is fueling hormone resources towards cortisol, then there are fewer resources available to produce sex hormones like estrogen and progesterone, which are key hormones in the menstruation cycle.
Let’s take some time to look at a few of these issues in more detail, starting with limited or no mucus. Recall that fertile mucus is needed to help adjust the vaginal pH and encourage sperm mobility to support conception. Lacking mucus can be related to a number of issues, ranging from a cervix issue or infection like HPV, to hormone production problems like fertility drugs, inadequate cholesterol intake (to support hormone production), or endocrine issues like thyroid or hypothalamic pituitary adrenal (HPA) axis dysregulation. Recent birth control use or inadequate intake of certain vitamins, like retinol, B vitamins, and folate, in particular, can also affect mucus production. And, while less likely, antihistamines, especially taken chronically, can also affect mucus production (since its job is to reduce mucus production throughout the body!). It can also be a sign of a lack of ovulation. Which can be related to all of the above, as well.
On the opposite side of the spectrum, continuous mucus can also be a cervix issue, infection, or hormone imbalance. If the mucus is continuous creamy or lotion-like, you may be looking at an infection or yeast. Low progesterone is also a potential contributor. Remember, progesterone is designed to dry up mucus, while estrogen is designed to encourage it. PCOS, food sensitivities, IBS, and SIBO (gut issues in general!) may contribute to continuous clear/stretchy mucus in the pre-ovulation phase.
While not specific to your cycle, if you’re seeing yellow tinged mucus or gummy/gluey mucus, that’s definitely something to call your doc about! This is most often from some sort of infection, like yeast, vaginosis, or a cervical infection. Note that “gushes” of water outside of the fertile window can be an early sign of abnormal cervical cells, and should be checked right away.
UNHAPPY BASAL BODY TEMPERATURE (BBT)
If you’re tracking your basal body temp, this can be a big clue as to what’s going on with your cycle. If you’re chronically running low, there are a number of things that might be amiss. Nutrient deficiencies are at top of that list. Iron, zinc, selenium, and iodine, in particular! Zinc is crucial for healthy thyroid levels, the organ that helps maintain body temperature. Adequate zinc supports adequate circulation thyroid hormones, and, consequently, increased/healthy basal body temp, while low iron impairs the regulation and maintaining of your temperature. Inadequate calories can also contribute to low body temperature. From a lifestyle perspective, poor quantity or quality sleep, excess exercise, and thyroid disorders can all affect BBT. In order to get an accurate BBT reading, 5+ hours of uninterrupted sleep is really recommended. While exercise is absolutely good for health, excessive or very high intensity exercise without adequate nutrition and/or rest tends to do more harm than good!
PREGNENOLONE STEAL
You’re probably heard that stress can affect your health and your cycle, but do you understand why? Anxiety and stress can affect the menstrual cycle in a few ways. The primary way is called the Pregnenolone Shunt or Cortisol Steal. Pregnenolone is a precursor to a number of hormones in the body, including our sex hormones like estrogen and progesterone. When stress/anxiety is high, our adrenal glands send a signal for increased cortisol to prepare to "fight or flee" the stressor. Our system doesn't distinguish between the house being on fire, being chased by a bear, a work deadline, or a novel virus; if the body perceives any sort of threat to its safety, the "fight or flight" (sympathetic) nervous system is engaged. Cortisol, a stress hormone, "steals" from the sex hormone pathway. When stress is high, pregnenolone is shunted down the cortisol pathway to meet increased demand, often resulting in decreased sex hormones. If the body is fueling hormone resources towards cortisol, then there are fewer resources available to produce sex hormones like estrogen and progesterone, which are key hormones in the menstruation cycle. Without adequate estrogen and progesterone, periods are impacted, with delayed ovulation (or no ovulation) leading to longer cycles, potential heavier bleeds, spotting, cramping, and other abnormal symptoms. In other words, if the body is fueling hormone resources towards cortisol, then there are fewer resources available to produce sex hormones like estrogen and progesterone, which are key hormones in the menstruation cycle.
PMS
The most common, and often obvious, signs of imbalance fall in this category. Whether you track your cycles or not, these are the things that typically can’t be missed. Mood swings, acne, cramping, bloating, headaches, etc., etc. If you’re like most women in this country (and perhaps the world), you’ve likely been lead to believe that PMS is an inevitable, and fairly miserable part of being a woman. I’m happy to inform you that it’s not! But sad to hear you’ve been dealing with this for this long! In many cases, women are put on birth control as teens to “fix” their period issues or PMS. The thing, this doesn’t “fix” anything. It merely masks the underlying issues that were causing you discomfort or problems, not actually addressing them. So, what can be behind these common, frustrating, and often painful monthly disruptions?
There are a number of things that can contribute to PMS, and the following is definitely not an exhaustive list, but here are some of the main culprits. Blood sugar dysregulation – high blood sugar, insulin resistance, etc. Nutrient deficiencies can certainly cause issues. Our body requires a lot of different things to keep running smoothly. When we’re missing key building blocks, our body just can’t get the job done, or at least not done well. Excess estrogen from environmental exposures can certainly cause issues! Plastics, chemical exposures, personal care products – these can all add up and result in out of whack estrogen levels. Estrogen, remember, is responsible for increasing the thickness of the lining of the uterus. Excess estrogen means excess thickness. And that means increased cramping and bleeding as the body works to shed this overly thick lining at period time. Stress, as we discussed above, also impacts PMS. It can increase inflammation (which increases pain) and create nutrient deficiencies as our bodies use up valuable resources to handle the stress response. Thyroid issues can also cause unwanted symptoms, and thyroid issues can come from a myriad of places, including gut health issues, iodine or vitamin D inadequacy, and excess stress.
See? Everything is intertwined! There’s no simple fix or “silver bullet” when it comes to balancing your health or your hormones! In our next and final post for the healthy cycle series, we’ll look at resetting your cycle and starting down the path of lifelong healthy, happy hormones and periods! And, if you’re looking to conceive, getting your cycle on track is the first step!
The most common, and often obvious, signs of imbalance fall in this category. Whether you track your cycles or not, these are the things that typically can’t be missed. Mood swings, acne, cramping, bloating, headaches, etc., etc. If you’re like most women in this country (and perhaps the world), you’ve likely been lead to believe that PMS is an inevitable, and fairly miserable part of being a woman. I’m happy to inform you that it’s not! But sad to hear you’ve been dealing with this for this long! In many cases, women are put on birth control as teens to “fix” their period issues or PMS. The thing, this doesn’t “fix” anything. It merely masks the underlying issues that were causing you discomfort or problems, not actually addressing them. So, what can be behind these common, frustrating, and often painful monthly disruptions?
There are a number of things that can contribute to PMS, and the following is definitely not an exhaustive list, but here are some of the main culprits. Blood sugar dysregulation – high blood sugar, insulin resistance, etc. Nutrient deficiencies can certainly cause issues. Our body requires a lot of different things to keep running smoothly. When we’re missing key building blocks, our body just can’t get the job done, or at least not done well. Excess estrogen from environmental exposures can certainly cause issues! Plastics, chemical exposures, personal care products – these can all add up and result in out of whack estrogen levels. Estrogen, remember, is responsible for increasing the thickness of the lining of the uterus. Excess estrogen means excess thickness. And that means increased cramping and bleeding as the body works to shed this overly thick lining at period time. Stress, as we discussed above, also impacts PMS. It can increase inflammation (which increases pain) and create nutrient deficiencies as our bodies use up valuable resources to handle the stress response. Thyroid issues can also cause unwanted symptoms, and thyroid issues can come from a myriad of places, including gut health issues, iodine or vitamin D inadequacy, and excess stress.
See? Everything is intertwined! There’s no simple fix or “silver bullet” when it comes to balancing your health or your hormones! In our next and final post for the healthy cycle series, we’ll look at resetting your cycle and starting down the path of lifelong healthy, happy hormones and periods! And, if you’re looking to conceive, getting your cycle on track is the first step!