Understanding the Menstrual Cycle

• Overview of the Menstrual Cycle: The menstrual cycle's phases: menstrual, follicular, ovulation, and luteal.
• Key Hormones: Introduce the main hormones: estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH).

Hormonal Changes & Their Impact

• Menstrual Phase:
  • Hormones: Low levels of estrogen and progesterone.
  • Common Symptoms: Fatigue, cramping, lower back pain. Discuss how these can be exacerbated by imbalances like estrogen dominance or low progesterone.
• Follicular Phase:
  • Hormones: Rising estrogen levels, peak of FSH.
  • Symptoms: Increased energy, better mood, but for some, heightened anxiety or migraines as estrogen peaks.
• Ovulation:
  • Hormones: Surge in LH, high estrogen, onset of progesterone.
  • Symptoms: Libido increase, heightened senses. Mention mid-cycle spotting or pain if there's hormonal imbalance.
• Luteal Phase:
  • Hormones: Dominance of progesterone, decline in estrogen.
  • Symptoms: Bloating, mood swings, cravings, sometimes exacerbated PMS or PMDD due to hormone fluctuation.

Lifestyle Tips to Manage Symptoms

• Diet: Emphasize blood sugar control and anti-inflammatory foods.
• Exercise: Tailor to phases of the cycle; gentle yoga during menstruation, more vigorous activity in follicular and ovulatory phases.
• Stress Management: Techniques like meditation, journaling, and adequate sleep, focusing on reducing cortisol spikes.
• Practical advice on using functional medicine testing to understand hormone levels (mention the DUTCH test, GI Map, etc.).

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