A women’s monthly cycle is innately connected to nature's rhythms, including the ocean tide. Our hormones are also deeply affected by the circadian rhythms (24-hour cycle) and the Infradian cycle (the monthly cycle). When we learn to live in balance with our inner nature by following the rhythms of our daily and monthly cycles we can optimize our hormones, and energy levels and feel much much better.
Living in alignment with our circadian rhythm for hormone balance
The circadian rhythm refers to the internal biological clock that regulates various physiological processes over a 24-hour cycle, including sleep-wake patterns, hormone production, body temperature, and metabolism. It is influenced by external cues such as light and darkness.
While the menstrual cycle is not directly tied to the circadian rhythm, it can affect certain aspects of a woman's sleep patterns and energy levels, which are regulated by the circadian rhythm. Hormonal fluctuations during the menstrual cycle can impact sleep quality and duration for some women. For example, during the premenstrual phase, fluctuations in estrogen and progesterone levels can lead to symptoms like insomnia or disturbed sleep.
Additionally, the circadian rhythm can indirectly influence the menstrual cycle through its effect on hormone production. The secretion of melatonin, cortisol, and follicle-stimulating hormone (FSH) hormones follows a circadian pattern. Melatonin, often associated with sleep, is believed to play a role in regulating reproductive hormones. Cortisol, a stress hormone, can also impact the production of reproductive hormones. Disruptions to the circadian rhythm, such as shift work or jet lag, can potentially affect hormone levels and, consequently, the menstrual cycle.
The Infradian Cycle and the Menstrual Cycle
The Infradian rhythm is a biological rhythm that operates on a longer time scale than the circadian rhythm. In the context of women, the Infradian rhythm refers to the menstrual cycle, which typically lasts approximately 28 days, although variations are common.
The menstrual cycle is regulated by hormonal changes and consists of several phases, including menstruation, the follicular phase, ovulation, and the luteal phase. These phases are characterized by different hormone levels and physiological changes in the reproductive system.
During the menstrual cycle, the levels of hormones such as estrogen and progesterone fluctuate, leading to various effects on a woman's body. These hormonal changes influence not only the reproductive system but can also have broader impacts on mood, energy levels, and other aspects of physical and emotional well-being.
The infradian rhythm, or menstrual cycle, can be influenced by various factors, including stress, exercise, nutrition, and overall health. It can also be influenced by external factors such as light exposure and social interactions, although the exact mechanisms are still being studied.
Understanding the infradian rhythm is essential for women's health and fertility. Tracking the menstrual cycle can help women understand their fertile periods and plan or prevent pregnancy accordingly. It can also provide insights into reproductive health and identify any irregularities or potential issues that may require medical attention.
5 Lifestyle Tips to Balance Your Hormones and Menstrual Cycle
1. Get Natural light on the eyes first thing in the morning.
Experts recommend 5-10 minutes of natural light on the eyes first thing in the morning to support the internal clock. This helps melatonin production later in the day.
2. Wake and sleep at the same time each day.
Following a set schedule will help your body attune to the natural rhythms of the sleep and wake cycle. Ideally being asleep before 11 pm supports hormone metabolism and detoxification according to the Chinese medicine clock.
3. Move your body at the right time.
One study recently showed that the timing and quality of exercise can support or diminish your productivity. This study showed that early mornings, like 7 am, or early afternoon, between 1-4pm, were preferable to late night exercise for feeling refreshed and ready to go the next day.
4. Avoid stimulants like caffeine.
Stimulants disrupt the natural circadian rhythm. Studies show that mistimed caffeine consumption can chemically alter the brain and may be at the root of many of society's sleep disorders. Opt for herbal teas without caffeine that support healthy sleep.
5. Sleep in a dark room and use blue blockers.
Any time you use electronics you are exposing yourself to blue light which can be detrimental to your internal clock, especially at night. The blue light from devices disrupts melatonin production and interferes with proper sleep wake cycles.
By embracing the innate connection between your body and nature's rhythms, you can unlock the transformative power of living in harmony with your hormones and energy levels. Leave a comment and let us know your favorite way to balance your hormones.
