A Gentle Guide to Healthy Periods & Hormones:

For many women, our monthly Period isn’t just a date on the calendar (or the prediction in our Period/cycle apps!), it’s a shifting tide of emotions, energy levels, physical sensations, and hormone changes that can feel so overwhelming or unpredictable. But with a little understanding and some natural tools, we can support ourselves through the cycle with more ease and compassion.

As I’ve got older and consequently had a bit more experience with my own cycles I’ve really started to notice the difference when I work in harmony with my cycles as opposed to forcing myself to absolutely thrash my body with exercise during my menstruation for example, when actually what I really needed during this time, was to be so super gentle with my body, and move it in ways that felt GOOD for what I needed at that time, such as a gentle Yoga flow, or a nice long walk. So let’s have a look into all the details of our cycles, what might be happening during this time, and the ways in which we can aid ourselves, navigate our way through our bodies natural hormonal cycle with gentleness and ease.

The Hormonal Symphony – What’s Actually Going On?

Our menstrual cycle is governed by a delicate interplay of hormones, mainly estrogen, progesterone, luteinising hormone (LH), and follicle-stimulating hormone (FSH). Here's a little overview of how they work:

Week 1 (Menstruation): As your Period starts, estrogen and progesterone are at their lowest. You may feel tired, more introverted or sensitive. This is a time to rest, reflect, and be gentle with yourself.

Week 2 (Follicular Phase): Estrogen begins to rise, bringing more energy, optimism, and clarity. You might feel more social or creative. This is often a great time for planning, working on projects, or connecting with others.

Week 3 (Ovulation): Estrogen peaks, and LH surges to trigger ovulation. Libido might rise, confidence may spike, and physically you may feel your strongest. But for some, this phase can also bring anxiety or mood swings as hormones fluctuate rapidly.

Week 4 (Luteal Phase): After ovulation, progesterone increases. You may feel calmer initially, but as both estrogen and progesterone drop toward the end of this phase, PMS symptoms, like bloating, irritability, sadness, or fatigue, can appear (sorry-but-not-sorry partners…).

Understanding where you are in your cycle is key. Tracking your mood and symptoms alongside your cycle can help you anticipate your needs and respond with much needed compassion instead of much not-needed (but completely understood), frustration.

Common Hormonal Imbalances & What They Mean

While monthly hormonal shifts are completely blooming natural, some imbalances can lead to more serious symptoms. Conditions like estrogen dominance, where estrogen levels outweigh progesterone, can cause heavy Periods, mood swings, and fatigue. On the other hand, low progesterone may lead to irregular cycles and difficulty managing stress. Polycystic Ovary Syndrome (PCOS) is another common hormonal disorder, often marked by irregular Periods, acne, and weight fluctuations. Understanding these patterns can empower us ladies to seek early support where necessary, whether through lifestyle changes, natural therapies, or medical guidance. Hormonal health is deeply personal, and even small imbalances can affect overall well-being, so make sure you monitor your monthly cycles and don’t cast off your emotions as being “too-sensitive” etc, it could be linked to your hormones so get in the know with your own body and your own cycles – honestly, it changed my life!

The Impact of Stress on Hormones

Stress isn't just a wonderful mental burden, it can physically throw hormones off balance. When the body perceives stress, it releases cortisol, a hormone that can suppress reproductive functions and interfere with the production of estrogen and progesterone (great…). Over time, chronic stress can lead to cycle irregularities, missed Periods, or worsening premenstrual symptoms. Managing stress is crucial for hormonal health. Simple practices like deep breathing, short walks in nature, mindfulness meditation, or even setting better work-life boundaries can lower cortisol levels and support a more balanced, predictable menstrual cycle. Now I know a lot of this can be easier said than done, believe me. So let’s have a little look at some practical ways of coping with the inevitable stresses…

Coping with the Emotional Tides

Your hormones affect your neurotransmitters, especially serotonin and dopamine, which means emotions can rise and fall along with your cycle. For so long I never understood this or even connected the two together, I honestly just thought I was a miserable, moody young woman (and was told as such on occasion, which doesn’t help), but actually understanding YOUR cycle, and taking a couple of months to track everything from your emotions, feelings, tolerance levels, ALL the things, just taking this time to track all that helped me better understand myself and when to expect certain emotions and feelings throughout my very own cycle! So here’s how we can navigate this with kindness for ourselves:

Honour your emotions

Instead of always judging your moods, try to notice and name them. “I’m feeling low today” or “I’m more sensitive than usual” – it creates space for acceptance, which feels SO much better.

Rest without guilt

You are not meant to be the same every day. When your body asks for rest, especially during your Period or just before it, allow it. Rest is productive too.

Set boundaries, Sod it

During more sensitive phases, it’s okay to say no, to cancel plans, and to protect your energy. Seriously, people-pleasing is not the one.

Use creative outlets

Journaling, painting, or simply making a cozy space to reflect can help you process emotions constructively.

Reach out

If you’re struggling, you don’t have to go it alone. Talk to a friend, a therapist even if you need to, or just someone you trust. Your feelings are extremely valid, always.

Natural Remedies for Hormonal Balance

When things do inevitably feel out of balance, there are gentle, natural ways to support your body and mind. Let’s have a look at lots of bits:

Magnesium: This mineral helps with mood regulation, sleep and cramping. Leafy greens, nuts, and seeds are great sources. Or you could always consider a supplement too for a bit of extra help. We do a few Magnesium supplements but my favourite when it comes to my Periods is the Magnesium oil spray.

Evening Primrose Oil: Known to help with breast tenderness and mood swings, especially in the luteal phase. One of my favourites. This is the one I take – Evening Primrose Oil.

Here are some of my favourite Herbal teas:

Chamomile: Calms the nervous system and can ease cramps.

Ginger: Anti-inflammatory and soothing for digestive symptoms.

Raspberry Leaf: Supports uterine tone and may reduce bleeding or cramping over time.

And lastly…

Warmth & Movement: Gentle yoga, hot water bottles (can’t beat a hot water bottle) or heat pads/patches (a couple of my friends use Myoovi’s for severe pain), or a warm bath with some salts/essential oils can relax tense muscles and help you reconnect with your body.

Exercise & Hormonal Balance

Movement plays a powerful role in hormone regulation, but the type and intensity of exercise at each stage in your cycle, as I have found, really does matter. Gentle, consistent activities like walking, yoga, and stretching can help balance cortisol and support healthy progesterone levels, especially during the luteal phase (the second half of the cycle). Meanwhile, intense workouts like HIIT or heavy lifting may be better suited for the follicular phase, when estrogen is higher and energy levels peak. Listening to the body's needs and adapting workouts to different phases of the cycle, a practice known as "cycle syncing", can optimise both fitness and hormonal harmony over time.

Debunking Myths About Periods & Hormones

There are countless myths surrounding Periods and hormones that deserve to be set straight. One common misconception is that all cycles should be exactly 28 days long; in reality, a healthy cycle can range anywhere from 21 to 35 days. Another harmful myth is that painful Periods are "just part of being a woman" (*eye rolls*). While some discomfort is normal, extreme pain is not and can be a sign of underlying conditions like endometriosis. Similarly, it's often assumed that hormonal changes only affect mood, but hormones influence everything from digestion to sleep quality. Challenging these myths empowers us to better advocate for our hormonal health and seek the care that we need and deserve.

At the end of the day, our hormones are just doing their best to keep everything ticking along, even if it doesn't always feel that way! Learning how our cycles work, spotting when something’s off, and finding little ways to support ourselves can make a huge difference. Whether it’s slowing down when we need to, nourishing our bodies with good food, or just being a bit kinder to ourselves, every small step counts. Every woman’s experience really is unique, but you’re not alone in navigating the hormonal waves of the menstrual cycle. With understanding, self-compassion, and a few supportive tools, it’s possible to work with your cycle and not against it. Let this be your gentle reminder: your body isn’t broken. It’s cyclical, wise, and worthy of care, every step of the way. When we work with our bodies instead of against them, everything starts to feel a whole lot easier.

“I really believe that understanding the menstrual cycle is the missing key in the wellbeing and creative output of women” – Unknown

“I feel so much, how could I not? When there is a moon in me, ever changing, ever moving, phases and phases of emotion, never stagnant, always fleeting” – Tania Hart