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The "NORMAL" Menstrual cycle- Why birth control is NOT the only answer to finding regularity again

Writer's picture: staciaaaronstaciaaaron

Menstrual cycle health is a cornerstone of women’s overall wellness and is often referred to as the fifth vital sign, yet issues like painful or heavy bleeding often lead to a single common recommendation—birth control. While hormonal contraceptives can provide relief, they’re not the only solution. For women who prefer to address the root causes rather than simply manage symptoms, it’s essential to understand the full spectrum of options available. In this blog, we’ll explore reasons why menstrual irregularities occur, and present natural alternatives to manage these issues effectively.


Understanding Why Dysfunction Occurs

A healthy menstrual cycle usually ranges from 21 to 35 days and includes three main phases: the follicular phase, ovulation, and the luteal phase. Dysfunction in any part of these phases could lead to menstrual irregularities. Painful or heavy bleeding (also known as menorrhagia) may be common, but it’s not necessarily normal. Often, it signals underlying imbalances that can be addressed holistically. Common causes include hormonal imbalances, inflammation, nutrient deficiencies, and conditions like polycystic ovarian syndrome (PCOS), endometriosis, and thyroid dysfunction.


Common Causes of Irregular Menstruation

  1. Hormonal Imbalance - Estrogen and progesterone play crucial roles in menstrual health,

    but imbalances in these hormones can lead to variations in your menstrual cycle (i.e. cramping, heavy bleeding, irregular cycles). Conditions like estrogen dominance—where there is too much estrogen relative to progesterone—can result in prolonged, heavy periods as well as other symptoms like bloating and mood swings and inflammation. Prolonged variations in these hormones, could lead to chronic inflammation which is associated with uterine issues like fibroids and endometriosis.


  2. Deficiencies - Deficiencies in key nutrients like iron, magnesium, and vitamins B6 and E can impact menstrual health. For example, magnesium is known to help relax muscles, which can reduce cramping, while B6 and iron play a role in hormone balance and energy regulation.


  3. HPO and HPA Axis imbalance - The hypothalamic-pituitary-adrenal (HPA) axis regulates many aspects of hormone production. Chronic stress can lead to dysfunction in this system, exacerbating painful or irregular menstrual cycles and sometimes leading to adrenal fatigue. Often when we live in a chronic stress cycle, our body doesn't feel like it is an opportune time to conceive. Whether or not that is your goal at this time, it is a


Alternative Approaches to Menstrual Pain and Heavy Bleeding

  1. Dietary Adjustments and Supplementation - Anti-inflammatory foods and a balanced intake of macronutrients support hormone balance. Foods high in omega-3 fatty acids, like salmon and chia seeds, reduce inflammation, while dark leafy greens and nuts provide essential minerals like magnesium and zinc. Supplements, like evening primrose oil (rich in gamma-linolenic acid) and chasteberry, have shown promise in managing symptoms related cycle irregularity.


  2. Herbal Remedies - Herbs like turmeric, ginger, and cinnamon contain natural anti-inflammatory compounds. Additionally, adaptogenic herbs like Ashwagandha and Maca can support the HPA axis and improve resilience to stress, which often influences hormonal health.


  3. Exercise and Stress Management - Moderate exercise like yoga, can support hormonal balance by reducing stress and encouraging blood flow to the pelvic region. Stress management techniques—like mindfulness meditation or deep breathing exercises—are also key for HPA axis support and can reduce the frequency and intensity of painful periods.


  4. Functional Health Testing - If menstrual problems persist, testing, such as hormone and nutrient testing, can be instrumental in identifying root causes.


    Assessing levels of hormones like estrogen, progesterone, and cortisol, along with thyroid health, can provide insight into imbalances and guide tailored interventions.


Empowering Women with Choices Beyond Birth Control

While birth control remains a useful tool for symptom management, it’s essential for women to understand the alternative solutions that address the root causes of painful or heavy periods.


By exploring diet, lifestyle, herbal medicine, and mind-body practices, women can support their bodies naturally and reduce their reliance on hormonal interventions.


Each woman’s journey is unique, and the ideal approach to managing menstrual health should reflect her individual needs and goals. Consulting with a functional health practitioner can provide additional personalized guidance.


References

  1. "Estrogen Dominance and Its Role in Menstrual Disorders," Journal of Endocrinology.

  2. "Inflammatory Markers and Menstrual Pain," European Journal of Obstetrics & Gynecology and Reproductive Biology.

  3. "Nutritional Deficiencies and Their Effects on Menstrual Health," Journal of Clinical Nutrition.

  4. "Impact of Stress on the HPA Axis and Menstrual Cycle," Endocrine Reviews.

  5. The Role of Omega-3 Fatty Acids in Inflammation and Hormone Health, Journal of the American College of Nutrition.

  6. "Chasteberry and Menstrual Health," Journal of Women’s Health.

  7. "Herbal Alternatives in Menstrual Health Management," Integrative Medicine: A Clinician’s Journal.

  8. "Acupuncture and Menstrual Pain: A Meta-Analysis," The Journal of Alternative and Complementary Medicine.

  9. "Exercise and Hormonal Health," American Journal of Physiology-Endocrinology and Metabolism.

  10. "Functional Testing in Women's Health," Integrative Practitioner.

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