It is well documented that during the menstrual cycle there are regular fluctuations of hormones to ensure ovulation and thickening of the uterus lining ready for pregnancy. By understanding the cycle and what is happening at different stages it can allow us to plan, eat better, exercise and give ourselves a much needed break.
On day one of menstruation the follicle stimulating hormone stimulates small follicles within the ovary to secrete oestrogen. As these levels increase the uterus lining thickens and the ovum matures in the ovaries; but it also increases the female mood. Oestrogen is a neuro stimulant with anti depressant effects so they have an emotional effect as well as a physical one.
The next stage is as the leutinising hormone begins being secreted to help control ovulation and begin the production of progesterone. At day 14 oestrogen is at its highest level which links into feelings of anxiety in a woman. As progesterone increases after ovulation; oestrogen decreases ensuring that the womb lining remains.
At day 26-28 oestrogen is at its lowest level during the menstrual cycle and progesterone is at its highest; getting the female body ready to shed the womb lining so the cycle begins again. This is when pre-menstrual tension is at its worst; symptoms including depression, low energy and back/abdominal pain.
There are many ways to try and combat these emotional and physical up and downs. Some women have such extreme pre menstrual symptoms that the mini pill is recommended so oestrogen is ingested to try and alleviate the problems that they are having. Stress can exaggerate these problems by limiting the production of the sex hormones so ensure you plan good balanced meals and time to exercise off the extra stress. It is really important to embrace the menstrual cycle into your life; check where you are in the cycle before you book in extra commitments and exercise (avoid day 14 and days 26-28) and book in quieter days with relaxing pick me ups in the lead up to menstruation. A very small study was carried out in 1993, which showed that there was a significant decrease in PMS symptoms in the real reflexology group as compared to the placebo group. This followed a 30 minute treatment once a week for 8 weeks and the reduced PMS symptoms continued for a further 2 months once the treatment was stopped.
With a menstrual diary working alongside your normal diary you can try and accommodate more difficult days as well as incorporating a good diet and exercise throughout the month. Increase your exercise when you body is at its fittest and happiest just after menstruation. Ensure you have relaxing treatments such as reflexology when your oestrogen levels are at their lowest, which will increase your well being when you suffer the most from pre menstrual tension. Lets be more aware and PMS free (well reduced anyway!!).
References:
Randomised Controlled Study of Premenstrual Symtoms treated with Ear, Hand & Foot reflexology. Oleson, T., Flocco, W. Obstetrics & Gynaecology – New York 1993 Vol 82; No 6, Page(s) 906
Menstruations – the highs and lows. Smith, T. Reflexions – Sommerset 2014, No 116, Page(s) 11-12
