When it comes to women’s health, there are countless things we should learn about our bodies from a young age. Yet, many of us are left piecing together the puzzle of hormonal health as we navigate symptoms, cycles, and changes. If you’ve ever wondered, “Why didn’t anyone tell me this?”—you’re not alone. Here are five key things about PMS, menstruation, and hormonal health that we believe deserve a lot more attention.
1. PMS Isn’t “Normal”—It’s Common
For many of us, PMS (premenstrual syndrome) is considered an unavoidable part of life. Mood swings, bloating, cramps, and fatigue—we’re told to just grin and bear it. But here’s the truth: while PMS is common, it’s not something you have to endure without support. Severe PMS symptoms can be a sign of hormonal imbalances, including dysregulated estrogen and progesterone and serotonin deficiency.1
What can help?
- Dietary changes: Reduce sugar, caffeine, and processed foods, as these can exacerbate hormonal swings.
- Supplement support: Magnesium, vitamin B6, omega-3 fatty acids, and calcium have been shown to alleviate PMS symptoms.2
- Lifestyle adjustments: Regular exercise and stress management techniques, such as yoga or mindfulness, can stabilize mood and potentially reduce symptoms.
If your PMS feels unmanageable, talk to a healthcare provider about possible underlying causes like polycystic ovary syndrome (PCOS) or thyroid issues.
2. Your Menstrual Cycle Is More Than Your Period
Most of us grow up equating our menstrual cycle with the days we’re actively bleeding, but the cycle is a complex, multi-phase process that plays a critical role in overall health. It’s divided into four phases (and it’s important to note they’re not equal in length):
- Menstrual phase: The days of active bleeding.
- Follicular phase: The first day of your period to ovulation, when your body prepares to release an egg.
- Ovulatory phase: A brief window (about 24 hours) when the egg is released.
- Luteal phase: The post-ovulation period when hormone levels peak before declining.
Understanding your cycle’s phases can help you identify patterns in energy, mood, and even productivity. For example, many women feel energized and social during the ovulatory phase and more introspective during the luteal phase.
3. Cramps That Stop You in Your Tracks Are Not “Just How It Is”
Severe menstrual cramps, also known as dysmenorrhea, are often dismissed as a normal part of menstruation. But debilitating pain isn’t normal and could signal underlying conditions like endometriosis or adenomyosis.3 Both conditions are underdiagnosed and often require an advocate to push for answers.
What should you do if cramps are affecting your daily life?
- Track your pain: Note the intensity, timing, and duration of your cramps.
- Seek medical advice: A gynecologist can investigate further and may recommend imaging or laparoscopy.
- Explore treatments: These might include hormonal birth control, anti-inflammatory diets, or even surgery in severe cases.
Remember, pain is your body’s way of signaling that something isn’t right. Don’t ignore it.
4. Hormonal Health Affects More Than Your Period
Your hormones impact nearly every system in your body—from your skin and digestion to your mood and metabolism. Yet, we’re rarely taught how interconnected these systems are. Here are a few surprising ways your hormones could be influencing your health:
- Skin health: Hormonal fluctuations can trigger acne, especially around the jawline and chin. Elevated androgens (like testosterone) are often to blame.4
Reddit user u/MenuDiligent3554 spent 10+ years trying to clear her acne before realizing hormones were the culprit. She posted in r/Skincare_Addiction: “I did not ever change ONE single thing about my skincare routine. I cleared it up by treating the issue internally. I took supplements to help balance my hormones. I didn’t even have to cut out dairy or any of those typical things people recommend. My hormones had just gotten a little out of whack and I was producing too many androgens.”
- Gut health: Estrogen and progesterone fluctuations affect gut motility and the balance of bacteria, which might explain why you feel bloated or constipated at certain times of the month.5
- Mental health: Drops in estrogen and progesterone before your period can exacerbate anxiety or depression. For some women, this goes beyond PMS and into PMDD (premenstrual dysphoric disorder), a severe form of mood disturbance linked to hormonal changes.6
Addressing hormonal imbalances through lifestyle changes, supplements, or medical treatments can have ripple effects in all these areas.
5. Birth Control Isn’t The Only Answer to Hormonal Issues
For decades, hormonal birth control has been the go-to solution for everything from irregular periods to acne and painful cramps. While it’s a valid option, it’s not the only one. Birth control doesn’t address the root cause of hormonal imbalances; instead, it can mask symptoms by regulating your cycle artificially.
If you’re seeking alternatives, consider these steps:
- Root cause testing: Work with a healthcare provider to assess hormone levels, thyroid function, or potential nutrient deficiencies.
- Supplements: Herbs like chasteberry and adaptogens like dong quai can support hormone balance. FLO PMS and FLO Cycle Support are scientifically-formulated to help relieve PMS symptoms and support cycle regularity.*
- Dietary adjustments: Focus on whole foods, including healthy fats and high-fiber options, to promote hormonal harmony. One study showed that consumption of sugary junk foods increased the occurrence of PMS.7
Advocating for comprehensive care that looks beyond birth control can give you a deeper understanding of your body and long-term health.
Final Thoughts: Knowledge Is Power
Navigating PMS, menstruation, and hormonal health doesn’t have to feel like solving a mystery. With the right tools and knowledge, you can take control of your health and advocate for what your body needs. Whether it’s speaking up about painful cramps, seeking alternatives to birth control, or learning to work with your cycle rather than against it, small changes can make a big impact. Remember, having an open and honest conversation with your healthcare provider is always a good idea when addressing symptoms.
Your body is complex and deserves care, attention, and respect. If no one told you these things before, now you know—and you’re not alone on this journey.
A note on sex and gender: Sex and gender exists on spectrums, and this article uses terms like “male” or “female” to refer to sex assigned at birth. Learn more.
