QUARANTINE PERIOD? 7 THINGS YOU CAN DO TO BALANCE
/If your period has been a bit weird these past couple cycles since being in quarantine, you’re not alone. A lot of patients, friends [and friends on the gram!] have been expressing to me that their hormones and periods are doing weird things.
It’s not surprising that you may be experiencing more PMS symptoms lately such as acne, cramping, headaches, breast tenderness, heavier periods and/or irregularly timed periods.
But why? Could be a few different reasons!
Less activity, more sedentary. Most of us are spending more time indoors during quarantine and without access to usual workouts; working out less translates to less circulation to the pelvic organs. There’s also less of the general benefits of exercise which have an effect on periods too such as inflammation modulation, improved sensitivity to insulin.
More time indoors. Indoor air is just as polluted, if not more than, outdoor air! And there are so many sources of chemicals in the home. This is especially true if you have any fragrances or air fresheners in the home, scented candles, using nonstick cookware, storing/heating foods in plastics, most conventional personal care products and house cleaning products. The reason these items are problematic for your period (and health in general) is because of the endocrine disrupting chemicals they contain- meaning they throw hormones out of balance by binding to estrogen receptors creating increased circulating hormones, increased burden of detoxification by the liver (which can create further hormone imbalance because the liver also processes hormones!)
Increased stress. Whether you feel directly impacted by the current events or not, the reality is this is a collective traumatic experience. When I say trauma I mean in the sense that there is lack of familiarity and a lot that is unknown and perhaps your living situation right now is contributing to that as well. Basically, the brain’s state of stability has been challenged which is enough to signal the brain to get into sympathetic overdrive which results in a cascade of reactions such as increased adrenal output, decreased blood flow to the digestive organs, increased muscle tension etc.. If there’s less blood flow the gut, which is characteristic feature of the stress response, then gut health becomes compromised and gut health impacts sex hormone balance as does adrenal health. Increased stress alters the microbiome which is important for metabolizing estrogen, with more estrogens circulating rather than being metabolized and excreted from the body, theres more likelihood of swollen or tender breasts, headaches or migraines, weight gain. And increased cortisol (aka “stress hormone”) leads to lower progesterone— which also leads to that relative increase in estrogen. It’s all connected!
Diet. Spending more time at home might mean more time snacking (or eating less, depending how you respond to stress) but both can certainly impact periods. If you have found yourself on the snacking side, this could be leading to higher levels of blood sugar and insulin- especially if you are trying all the fun new trends i.e. Dalgona coffee, banana bread, sourdough bread, mini pancakes (basically ALL the breads.. oh and pasta) What do these all have in common: SUGAR. This can set the stage for insulin resistance and higher levels of inflammation, both of which stimulate testosterone production leading to things like more acne, hair loss, longer cycles or missed periods.
Alcohol. There seems to have been an increase in alcohol intake since quarantine and stay at home orders started.. and if that’s your thing, cool, no judgement! But know that alcohol is inflammatory (more so if you mix with any sugary drinks!) and does impact hormone balance as well by promoting estrogen dominance and dysregulating the body’s stress response.
Poor sleep habits. Whether due to binge Netflix-watching or just disturbed sleep as a result of the current affairs, if sleep is not optimal theres an increase in appetite, decrease in satiation- meaning likely craving more carbohydrates (I explained above how that can disrupt hormone balance), decreased circadian balance which will impact your body’s response to stress and regulation of reproductive hormones (LH, estrogen, progesterone).
Now what?
Make it a habit to move daily. It doesn’t have to be a complete online workout but something to get blood flowing. It helps balance the stress response, improve sensitivity to insulin and reduces cortisol. And you don’t need equipment, if you have it great! But if not here is a circuit that just requires your body: 1 min jumping jacks, 1 min plank. 1 min squats, 1 min lunges, 1 min crunches, 1 min toe reaches. Repeat 3 times.
Move your lymph, in addition to moving your body, to improve detoxification by incorporating dry brushing, self massage with or without gua sha, rebounding, alternating hot/cold showers.
Pausing and breathing is so powerful, it literally sends a signal to your brain to stop stressing! Spend at least 5-10 minutes consciously breathing, 5 seconds in through the nose and 7 seconds out through the mouth. Nature walks are also great
Incorporate more hormone balancing foods such as brussels sprouts, cabbage, kale, beets (and their greens!), asparagus, olives, all the greens basically, vegetables that are not starchy. Reduce inflammatory foods such as sugar, wheat, dairy.
Avoid snacking. I know this can be hard but by incorporating everything else i.e. more exercise, smarter food choices, better sleep, you may notice cravings decrease.
Limit alcohol intake. Should not exceed 5 drinks per week (yes per week not per day :) If drinking
Incorporate a routine bedtime and sleep hygiene. Bedtime should ideally be between 9:30 and 10:45 pm, before midnight at the very least. An hour before bed, try dimming lights and avoiding screens and/or using blue light blocking, maybe taking a nice bath with epsom salts and essential oils to calm the body and mind before bed.
Lastly, consider the following supplements.
B vitamins, and B6 in particular, are helpful for metabolizing hormones especially estrogens which may be the culprit behind many PMS symptoms. Especially helpful for vegans/vegetarians who are often lacking B vitamins in their diet and for women on oral contraceptives which depletes B vitamins.
A good fish oil to help modulate healthy inflammation levels.
Antioxidants to counter any increased oxidative stress from alcohol and/or poor diet.
Bath soak with mineralizing salts, seaweed and warming herbs to relax and gently detoxify.
If you feel like you’ve kind of been implementing this already but still not really seeing any change or would just like additional support, you can always schedule a 15 min complimentary consult with me (please note: no medical advice is provided during complimentary consults)