.png)
Taking a Look at the Menstrual Cycle and Hormonal Phases
To get an understanding of how our hormones work, we need to start with a quick look at the menstrual cycle and hormonal phases. The menstrual cycle is a complex, recurring hormonal process that typically spans around 28 days, although cycle lengths can vary between 21-35 days. The cycle has four main phases, each with unique hormonal shifts affecting mood, energy levels, and even exercise performance.
Menstrual Phase (Days 1-5)The cycle begins with the menstrual phase, which typically lasts from day 1 to day 5 or 7. During this phase, the body sheds the uterine lining, resulting in menstrual bleeding. Levels of estrogen and progesterone are at their lowest, often leading to fatigue, low mood, and sometimes cramps.
Key Hormones: Estrogen and progesterone are at low levels.
Symptoms: Tiredness, cramps, and may experience a lower tolerance for high-intensity workouts.
Follicular Phase (Days 6-14)Following menstruation, the body enters the follicular phase. This phase is characterized by an increase in estrogen as the brain releases follicle-stimulating hormone (FSH). FSH promotes the development of follicles in the ovaries, each containing an egg. As estrogen levels rise, they stimulate the thickening of the uterine lining, preparing for potential implantation of a fertilized egg.
Key Hormones: Estrogen rises, while FSH promotes follicle development.
Symptoms: Increased energy, enhanced mood, and greater exercise tolerance.
Research Insight: Higher estrogen levels can increase serotonin (the “feel-good” hormone), improving mood and energy levels, and often correlates with better performance in aerobic activities.
Ovulation Phase (Around Day 14)Around the middle of the cycle, luteinizing hormone (LH) surges, triggering ovulation, which is the release of a mature egg from the ovary. Estrogen levels peak right before ovulation, contributing to increased confidence and physical endurance.
Key Hormones: Surge in LH, with estrogen at its peak.
Symptoms: High energy, increased libido, and peak performance potential for high-intensity workouts.
Research Insight: Studies show that estrogen and testosterone peaks around ovulation can enhance both physical performance and confidence, as these hormones support energy metabolism and muscular function.
Luteal Phase (Days 15-28)After ovulation, the body enters the luteal phase, where the empty follicle transforms into the corpus luteum, releasing progesterone. This hormone stabilizes the uterine lining, making it receptive for a fertilized egg. Estrogen remains at moderate levels early in this phase but declines closer to menstruation.
Key Hormones: High progesterone and moderate estrogen, gradually dropping towards the end of the phase.
Symptoms: Lower energy levels, possible bloating, mood shifts, and increased food cravings, acne breakouts commonly occur in this phase.
Research Insight: There have been links to high progesterone being associated with increased muscle fatigue and decreased endurance, making high-intensity exercise feel more challenging. Some women also experience PMS symptoms, such as irritability and bloating, due to progesterone fluctuations (1).
The Role of Hormones in Women’s Health
Hormones play a vital role in women’s overall health. Estrogen and progesterone not only regulate the reproductive system but also influence bone density, heart health, and mood. Studies show that low estrogen levels (e.g., during menopause) can increase the risk of osteoporosis and cardiovascular issues, highlighting the importance of hormonal balance for long-term health.
Tips for Working with Your Cycle
Track Your Cycle: Use an app to monitor symptoms, energy, and exercise performance, adjusting activities based on your hormonal phase.
Adapting Workouts To Your Cycle May Prove To Be Helpful: During the follicular and ovulation phases, aim for higher-intensity exercises, while in the luteal phase, prioritize gentler activities, like yoga or strength training with lighter weights.
Focus on Nutrition: In the luteal phase, higher calorie needs and increased cravings are common; focusing on complex carbohydrates, protein, healthy fats and high fiber can help manage these changes.
Hormonal Imbalances Associated To Acne
There are a few indicators that can tell us if the acne we have has a hormonal connection. These include:
The timing of your breakouts
The location of the acne
Shape, size, sensation and appearance of the acne
Treatments your acne responds to (or doesn’t)
Timing: You’ll notice the symptoms peak around a week prior to your menstrual cycle.
Location: Just below the cheek bones, along the jawline and on the back is most likely related to hormonal issues than acne that occurs on the forehead or bridge of the nose.
Shape: Hormonal acne tends to be deep, cystic and sensitive or painful to the touch. It will often scar and topical treatments seem to have little to no effect.
Birth Control: If you notice your acne getting better or worse depending on your use of birth control, it is very likely to be hormone related (2).
Hormone Imbalances: Androgens
Androgens are a male sex hormone also found in women. An imbalance in androgens can cause the skin to thicken and build up layers which leads to clogged pores and breakouts. Fluctuations in hormone levels can lead to the liver becoming congested and sluggish. Focusing on improving liver function can help promote healthy skin (2).
Herbs and Natural Alternatives For Managing Acne Breakouts:
Red Clover (Trifolium pratense): Estrogenic, helping to balance out androgens in the system. Can be found in capsule, dry powder, tea and tincture form.
Natural Topicals for Skin Breakouts: Calendula Extracts, Tea Tree Oil, Yarrow (Achillea millefolium) Extracts, Witch Hazel, Rose Water
Topicals for Scarring and Discoloration: Centella Asiatica (Gotu Kola), topical products containing a 1 - 5% Niacinamide (Vitamin B3) concentration (2)
Why Supporting the Liver is Important for Skin Health:
The liver is known as the body’s primary organ for detoxification. It filters toxins and converts them into harmless substances to be excreted. When the liver is overwhelmed or damaged, its ability to detoxify the body becomes sluggish and inefficient. This leads to a build up of toxins in the bloodstream, which can present itself as a skin issue. In addition, when the liver has difficulty metabolizing hormones and fats, this can also lead to various skin issues.
Acne is a skin condition that is commonly linked to liver health, especially in cases when the liver is unable to efficiently process and eliminate excess hormones and toxins. This can lead to excess production of sebum (oil) which can clog pores and promote acne breakouts.
Characteristics of Liver-Related Acne:
Frequent breakouts on areas like the face, back and chest
Acne that presents with inflammation characteristics like being red and swollen
Acne that is affected by hormones and gets worse around menstruation
Focusing on improving the function of the liver can help with reducing the level of severity of acne and how frequently breakouts occur (3)
Liver Supporting Herbs
Milk Thistle (Silybum marianum): Considered one of the most researched herbs used in treating liver disease. One of the active constituents of milk thistle, Silymarin, is often extracted from the seeds but it can be found in all parts of the plant in various concentrations. Silymarin acts as an antioxidant that reduces free radical production, has antifibrotic activity and may act as a toxin blocker by inhibiting the binding of toxins to the liver cells. There have been some studies that confirm silymarin reduces liver injury caused by overuse of acetaminophen and alcohol in animal subjects. It has also been used to treat alcohol liver disease, chronic viral hepatitis and toxin-related liver diseases (4).
Burdock Root (Arctium lappa): Used for centuries, Burdock is traditionally used to clear toxins from the bloodstream, eliminate excess water through its diuretic effects and support skin health for conditions like psoriasis, eczema and acne (5).
Dandelion Root (Taraxacum officinale): Dandelion has traditional use as a diuretic, eliminating excess fluid from the body and providing support in cases of liver problems and high blood pressure. Preliminary research suggests dandelion may improve liver and gallbladder function (6).
Topical Support:
Calendula based products: Calendula (Calendula officinalis) is a herb that is well known for supporting healthy skin. It’s known to fight inflammation, heal wounds and skin damage and is full of antioxidants that fight off oxidative damage from free radicals (7).
Tea Tree Oil based products: Tea Tree (Melaleuca Oil) is known to have anti-microbial and anti-inflammatory properties, making it beneficial for supporting acne prone skin. It can be irritating for certain individuals, so it is important to perform a patch test before wide-spread use and only use it diluted in a carrier oil like jojoba oil (8).
Witch Hazel: Has an anti-inflammatory and astringent effect on the skin, helping to shrink pores and reduce inflammation.
Rose Water: Anti-inflammatory, balances pH of the skin, reduces redness, has astringent and antioxidant properties (9).
Additional Lifestyle Changes to Manage Hormonal Acne:
Reduce Stress
Improve sleep quality
Drink plenty of water
Eat a diet that is lower in refined sugars
Be mindful of your skin care products. Use products that are right for your skin and won’t clog pores
Learn about your skin type and keep record of the products and routines that work well for you
If you find you’ve tried everything and your hormonal acne just seems to get worse, a visit with a dermatologist is a necessary next step
The use of herbs is a time-honored approach to strengthening the body and treating disease. However, herbs can trigger side effects and interact with other herbs, supplements, or medications for certain individuals. For these reasons, you should take herbs with care, always make sure to do your own research and only begin taking new supplements and herbs under the supervision of a health care provider.
Written By:
Shayna Simpson, BCHHP, CPT, CNWC, CWCS
Board Certified Holistic Health Practitioner
Certified Personal Trainer, Nutrition Coach and Women's Coaching Specialist
Supporting Research:
(1) professional, C. C. medical. (2024, September 9). Menstrual cycle (normal menstruation): Overview & Phases. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
(2) K. Dawn Poulton, Pacific Rim College, Menstrual Cycle Tracking and Herbal Medicine.
(3) Webmaster. (2024, September 30). The connection between liver health and skin problems: What to watch for. Chennai Liver Foundation. https://chennailiverfoundation.org/liver/the-connection-between-liver-health-and-skin-problems-what-to-watch-for/#:~:text=Understanding%20the%20Liver’s%20Role%20in%20Skin%20Health&text=When%20the%20liver%20is%20overwhelmed,the%20form%20of%20skin%20issues.
(4) F;, A. L. R. N. (n.d.). Milk thistle in liver diseases: Past, present, future. Phytotherapy research : PTR. https://pubmed.ncbi.nlm.nih.gov/20564545/
(5) Burdock. Mount Sinai Health System. (n.d.). https://www.mountsinai.org/health-library/herb/burdock
(6) Dandelion. Mount Sinai Health System. (n.d.-b). https://www.mountsinai.org/health-library/herb/dandelion
(7) Calendula. Mount Sinai Health System. (n.d.-b). https://www.mountsinai.org/health-library/herb/calendula
(8) Cleveland Clinic. (2024, June 27). Could tea tree oil be the acne-fighting ingredient of your dreams? https://health.clevelandclinic.org/tea-tree-oil-for-acne
(9) Frothingham, S. (2019a, November 9). Can You Use Rose Water to Treat Acne and Other Skin Conditions?. Healthline. https://www.healthline.com/health/rose-water-for-acne
留言