Why oh why - when we’ve already got a case of the January blues is it that those of us who are hit with period problems, menstrual misery, hormonal horror shows - often get hit the hardest in January?
As with any health related issues - there is never one single thing that contributes to this. In the words of Spike from Notting Hill (the 1999 Rom-com) ‘it’s a combination of factors really’.
Let’s consider some of the leading factors that lead to ‘period problems’
nutrient deficiencies
blood sugar imbalances
digestive distress (the microbiome could be contributing to a lot of issues including painful periods and recurrent infections like thrush and BV)
hormone haywire (this could be high oestrogen, recirculating oestrogen, low progesterone etc.)
a dysregulated stress response
Period Problem Pie Chart
So if your December was a lot of mince pies and chocolate for breakfast and not quite the rainbow of fruits and vegetables you normally aim for - that could well contribute to lower levels of nutrients. That is also a recipe for a blood sugar rollercoaster aka blood sugar spikes and subsequent dips. This can lead to mood swings, inconsistent energy and sugar cravings throughout the day
What about if you indulged in a bit more alcohol than you normally would? That can definitely result in lower levels of B vitamins and Magnesium.
If the sprouts and veg were more garnish than the main part of the plate then you could well have been consuming less fibre than normal. Your poor gut bugs have been struggling through against all odds (less fibre, more alcohol, more sugar).
Higher levels of sugar and alcohol can contribute to higher levels of oestrogen circulating in the body - if our oestrogen is high relative to progesterone we can experience exaggerated symptoms of PMS like mood swings, pain and water retention to name a few.
What about stress? We can’t escape it, this time of year can be very stressful. Rushing around trying to find presents for everyone, making time to see everyone - all under the massive umbrella of potential restrictions changing meaning all plans get cancelled - nightmare.
Not to mention the sugar, alcohol and possibly less sleep than normal all contributing to stress in the body - note to self - coffee and mulled wine do not effectively hydrate so you might also have to add dehydration to the list of stressors on the body.
A combination of the above factors can combine into the perfect storm of a horrible January period.
A particularly miserable menstrual January experience for me was when I still worked in an office, I had just eaten lunch and then things took a turn for the worse and I ended up sweating profusely in the bathroom for 45 minutes with hideous cramps before proceeding to throw up the entire contents of my stomach.
I ended up lying partially clothed on the bathroom floor for a while in a vain attempt to cool down. It was horrible.
So how can we counteract the effects of a frivolous festive season and see an improvement in period pain, mood swings, fatigue, nausea and bloating? Here 5 easy to implement recommendations to get started:
Opt for nutritionally dense foods - richly coloured vegetables and complex carbohydrates (rather than highly processed options that have been stripped of nutrients)
Ensure that all your meals and snacks have a source of protein and healthy fat to slow down any blood sugar spikes after eating
Support your microbiome with complex carbohydrates and remember that we should be aiming for 30g of fibre per day #fibreaudit
Lots of people are aiming for Dry January this year - if that isn’t your style then you can aim to reduce the amount you are drinking - try swapping every other drink for an non-alcoholic or low alcohol alternative
Commit to 10 minutes per day of a stress lowering activity - a walk in nature, colouring, or listening to a guided meditation
Would you like to get back on track with your hormone health?
Do you need more than just a January tune up?
Book in a call with me so that we can talk through your options on how to work out the best next steps for you.