Hormones and Your Menstrual Cycle
Let’s break it down!
A menstrual cycle is determined by the number of days from the first day of one period to the first day of the next. Day one of the menstrual cycle is the first full bleeding day of the period. A typical cycle is approximately 24 to 35 days (average 28 days). It is not abnormal for a woman¹s cycle to occasionally be shorter or longer.
On Day 1 of the menstrual cycle, estrogen and progesterone levels are low. Low levels of estrogen and progesterone signal the pituitary gland to produce Follicle Stimulating Hormone (FSH). FSH begins the process of maturing a follicle (fluid-filled sac in the ovary containing an egg).
The follicle produces more estrogen to prepare the uterus for pregnancy. This is what helps the lining develop in the uterus. At ovulation, usually around Day 12 – 16, increased estrogen levels trigger a sharp rise in Luteinizing Hormone (LH) from the pituitary gland, causing release of the egg from the follicle.
The ruptured follicle (corpus luteum) now secretes progesterone and estrogen to continue to prepare the uterus for pregnancy. If the egg is not fertilized, estrogen and progesterone levels drop and on Day 28, the menses begin.
The menstrual cycle occurs in three phases: follicular, ovulatory and luteal. The first half of the cycle is the follicular phase and the second half the luteal phase. Midway through the cycle, between days 12 and 16, ovulation occurs - known as the ovulatory phase.
You are most fertile starting about three days before ovulation to one day after ovulation.
Why is It Important to Understand and Be Able to Interpret What is Happening With Your Menstrual Cycle?
- It is essential to knowing your fertile window to be able to time intercourse to your fertile days.
- If your menstrual cycle isn’t regulating properly, this could be a reason why you aren’t achieving your goal of becoming pregnant.
- It makes it easier to understand what interventions are going to work best for you depending on where you have imbalances.
- It can help identify treatment options for conditions such as PCOS, endometriosis and PMS, which can be linked to an overabundance of estrogen compared to progesterone.
How Do You Monitor Your Menstrual Cycle?
Basal body temperature (BBT)
Your body temperature dips a bit just before your ovary releases an egg. Then, 24 hours after the egg's release, your temperature rises and stays up for several days. Before ovulation, a woman's BBT averages between 36.1°C (97°F) and 36.4°C (97.5°F). After ovulation, it rises to 36.4°C (97.6°F) to 37°C (98.6°F).
One cervical sign you can watch for is the appearance, increase in quantity, and change in consistency of cervical mucous. As you get closer to ovulation, your discharges will become more clear, copious and similar to the consistency of egg white. If you put it between your fingers it will stretch. Monitoring your cervical mucous can give you some great insights into what is happening with your cycle.
With a normal or healthy BBT, your follicular phase should last between 11-14 days then ovulation occurs followed by the luteal phase, which should also last between 11-14 days.
If your follicular phase is shorter than 11 days this may indicate that there isn’t enough time for your egg to properly develop. If your follicular phase lands in the 12-20 day window then likely there is enough time for proper oocyte development. If you are ovulating before day 12, then a botanical called Tribulus could be helpful at lengthening the follicular phase.
Your luteal phase begins once your temperature has increased. It should stay up for between 11-15 days. If the temperature doesn’t elevate for at least 11 days, this can be an indicator that your progesterone is dropping too early.
Stress can certainly play a role in altering your luteal phase, so implementing some stress reduction techniques can be helpful. If you are still seeing a short luteal phase, you can try a botanical called chastetree to help support progesterone production. Chastetree will usually take about 3 cycles to have a full effect. Low progesterone can also present as symptoms such as mood swings, breast tenderness and night sweating.
Your period should last somewhere between 4-7 days. During your period, it is normal to have mild cramping but if you find you need pain medication or are taking time off work, these are indicators that you should be having discussions with your naturopathic doctor or health provider. Short or light menses can also be a concern. If your body isn’t creating a healthy uterine lining it can be very difficult for an embryo to implant and receive enough nourishment. If you have a thin lining, essential fatty acids, vitamin E and ginkgo can all potentially be helpful.
If you have any concerns with the length of your cycle or symptoms associated with either your menstrual flow or pain, please speak to your health professional to start the process of determining how you can optimize your cycle for your health and fertility.
Follow Dr. Jodie Peacock @enhancefertility on IG or Facebook or visit enhancefertility.ca for more cycle and fertility-based education.