How Gut Health Influences Your Menstrual Cycle

Have you ever experienced uncomfortable bloating, cramping, or mood swings during your menstrual cycle and wondered if there's a way to soothe these symptoms? Interestingly enough, there may be a connection between your gut health and your menstrual cycle. 

Understanding this connection can be the first step towards feeling your best all month long.

What Is Gut Health?

Let's first understand what gut health truly means — and it's not just about avoiding an upset stomach. Gut health refers to the balance of microorganisms living in your digestive tract. This complex system, known as your gut microbiome, includes trillions of bacteria, both beneficial and potentially harmful.

The "good" bacteria play a crucial role in your overall health by aiding digestion, supporting your immune system, and even producing vital vitamins. Balanced gut health means maintaining a diverse and beneficial mix of these microscopic residents. When your gut health is balanced, your body tends to operate more smoothly, from your immune response to your hormonal balance.

Menstrual Cycle Basics

Your menstrual cycle isn't just about that time of the month. It's a continual process, and it's much more than just a period. Throughout your menstrual cycle, your body goes through a series of hormonal changes, primarily involving estrogen and progesterone, which can lead to a variety of symptoms.

The menstrual cycle is typically divided into four phases: the menstrual phase (when your period occurs), the follicular phase, ovulation, and the luteal phase. During these phases, the levels of hormones in your body fluctuate, which can influence various aspects of your health, including mood, energy levels, and, yes, even your gut health.

The hormonal changes that occur during the menstrual cycle can lead to a range of symptoms: bloating, abdominal cramps, mood swings, and changes in appetite. For some women, these symptoms can be mild, but for others, they can be significantly disruptive.

The Gut-Menstrual Cycle Connection

Research is increasingly revealing a profound connection between your gut health and your menstrual cycle. Essentially, your gut bacteria play a critical role in processing and metabolizing hormones, including estrogen and progesterone. These hormones not only regulate your menstrual cycle but also influence your gut function.

During your menstrual cycle, the fluctuation of these hormones can impact the diversity and composition of your gut microbiota. For instance, during the luteal phase (the phase just before your period starts), progesterone levels peak, which can slow down gut motility and result in bloating or constipation.

On the other hand, an imbalanced gut microbiome can also impact your hormonal balance, potentially leading to stronger menstrual symptoms. This complex relationship shows us that maintaining a healthy gut is an integral part of managing menstrual health.

How Can Gut Health Influence Menstrual Symptoms?

You may be wondering, "How exactly does gut health impact menstrual symptoms?" Let's explore this.

One of the main jobs of your gut bacteria is helping with the breakdown and elimination of hormones once they have fulfilled their purpose in the body. If your gut bacteria are out of balance, this hormonal elimination process can be disrupted, which can cause hormones to build up in your system.

What does this mean for you? Hormonal imbalances can lead to more severe premenstrual syndrome (PMS) symptoms like mood swings, fatigue, bloating, and cramps. So, while it might be tempting to put all menstrual discomfort down to “that time of the month,” paying attention to your gut health can be an important step towards a smoother menstrual cycle.

How Can You Support Gut Health for Your Menstrual Cycle?

Now that we understand the influence of gut health on menstrual cycle symptoms, let's consider some ways you can encourage gut health to support a smooth menstrual cycle. Please note that these suggestions are meant to complement, not replace, any medical advice or treatments recommended by your healthcare provider.

Embrace a Balanced Diet

A colorful plate can lead to a happier gut. Enjoy a wide range of nourishing foods, such as:

• Colorful fruits
• Vibrant vegetables
• Whole grains
• Lean proteins
• Heart-healthy fats

These foods don't just tantalize your taste buds — they're filled with essential nutrients and fiber that can help sustain your beneficial gut bacteria, contributing to balanced and robust gut health.

Enjoy Probiotic-Rich Foods

Fermented delights are your gut's best friend. Relish in foods abundant in probiotics — the “good” bacteria. Foods like creamy yogurt, sauerkraut, spicy kimchi, and miso don't just bring adventure to your meals but can also contribute to a thriving gut ecosystem. It's a delicious and simple way to support your gut health.

Supplement With Probiotics

Think about enhancing your dietary efforts with a quality probiotic supplement like our Gut Feelings Probiotics®. Specifically formulated to support gut health, this supplement can encourage the balance and diversity of your gut bacteria.*

Prioritize Hydration

Quench your thirst and support your gut. Drinking water goes beyond satisfying your thirst — it plays a major role in digestion and can alleviate discomforts like bloating and constipation. Incorporating a glass of water every few hours is a simple and vital step for nourishing your gut.

Incorporate Regular Exercise

Transform your exercise routine into a gut-friendly activity. Regular physical activity — be it a rejuvenating yoga session, a refreshing run in the park, or a silly dance in your living room — enhances the diversity of your gut bacteria.

Secure Quality Sleep

Give your body and gut the rest they deserve. Sound sleep isn't just for dreaming — it's also a crucial component for maintaining a healthy gut. By creating a serene, sleep-friendly environment and sticking to a regular sleep schedule, you can ensure your body — and by extension, your gut — receives the rejuvenating rest it needs.

Consider Fiber Supplements

If your diet lacks enough fiber, consider a supplement like our Sparkle Fiber®. It's a unique super greens blend that can support digestion, encourage regularity, and promote detoxification.* It's an easy way to provide your gut with dietary fiber to keep digestion smooth.

Regular Health Check-ups

Regular health check-ups are essential to monitor and maintain your gut health. Consistent consultations with your healthcare provider can help you understand your unique health needs better.

Wrapping Things Up

In this journey of self-love and care, understanding the connection between gut health and your menstrual cycle is empowering. At Love Wellness, it’s our mission to provide women with the knowledge and tools to take control of their health. 

Remember, fostering a healthy gut isn't just about feeling better during your menstrual cycle — it's about nurturing your overall well-being. When you need a little extra support, we're here with you every step of the way.

Sources:

Gut Health: Why Is It Important? | Franciscan Health

What You Should Know About Your Gut Health | Cleveland Clinic

Menstrual Cycle (Normal Menstruation): Overview & Phases | Cleveland Clinic

The Gut Microbiome and Female Health | PMC