1. The Menstrual Cycle Introduction Hormones 1 Summary
Molly J. Sandmann and Ashley K. O’Brien
Food and Nutrition 4800: Senior Capstone
Introduction
Hormones 1
Summary
Estrogen
Produced by ovarian follicle when levels rise during the early stages of the menstrual cycle
Enhances calcium absorption
Produced in a small amount in fat tissue to influence higher fatty food choices
Progesterone
Produced upon the ovulation phase and prepares the endometrium for implantation of an egg; pregnancy
Due to the rise in progesterone, women often have an increased sex drive causing an attraction to a mate because of her fertile window 4
Follicle-stimulating Hormone (FSH)
Secreted by the pituitary gland and readies the egg to be dropped
Evaluates medical issues such as PCOS, ovarian cysts, and fertility
Luteinizing Hormone (LH)
Secreted by the pituitary gland
Rise of LH levels cause the release of the egg during ovulation
The menstrual cycle is a constant monthly characteristic of a female’s body. The cycle prepares a woman to determine health decisions about her body such as fertility, hormone balance, nutritional choices, exercise habits, and allows her to contact a health care professional if her menses are irregular. The menstrual cycle includes four phases that fluctuate between hormones within each phase. The fluctuation of hormones increase the need to consume adequate vitamins and minerals to combat the high and low spikes as well as relieving symptoms of PMS. Many lifestyle approaches can also be taught to relieve pain and discomfort including ways to deal with stress caused by the hormones or ways to increase energy levels through diet and exercise. If working with this age group of women, an RD can detect problems such as polycystic ovarian syndrome which leads to other nutritional issues such as type II diabetes, hypertension, or increased risks of endometrial cancer. An RD can help to notice trends from the female athlete triad as well as making sure all young women maintain a healthy weight status. A menstrual cycle is a key factor within the realm of woman’s health, but is not generally talked about in a positive light. All aspects of the cycle need to be addressed at a young age to continue good habits later in life.
Menstruation, more commonly referred to as a women’s period, is the monthly bleeding characterized by the shedding of the uterine lining. Most menstruation periods last from three to five days and this happens to all women of child bearing age. During this process, a women's body goes through a cyclic episode every month involving physiological changes caused by the fluctuation of hormones. Hormones are released at different times during the cycle and mainly control it. The average menstrual cycle may last up to 28 days, beginning with the first day of the period. There are four phases of this cycle including the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase.1 During these phases many women will experience different symptoms that affect them physically, physiologically, or socially. The important key to remember through the menstrual cycle is to maintain adequate nutrition through one’s diet. Other options that may help alleviate symptoms are found through lifestyle changes such as diet, exercise, and reducing stress. 2
Menstrual cycle Phases
Vitamins and minerals
Clinical approach
Age
(years)
Folic Acid
(µg/d)
Calcium
(mg/d) Mg
Vitamin
B-6 (mg/d)
Vitamin E
9-13
300
1,100
200
0.8 9
14-18
400
1.0 12
19-30
800
255
1.1
31-50
265
What an RD can do when working with women of child-bearing years:
Help to detect Polycystic Ovarian Syndrome (PCOS)- most common endocrine disorder affecting 5-10% of reproductive aged women. It’s characterized by insulin resistance and a hormone imbalance resulting in cysts on the ovaries.10,11
Signs and symptoms: craving carbohydrates, acne, gaining weight, irregular menses, hypoglycemia, elevated triglycerides
If PCOS is not controlled it can lead to: Type II diabetes, gestational diabetes, infertility, hypertension, and increase risk of endometrial and breast cancer
Help to detect the symptoms of the female athlete triad 12,13
Signs and symptoms: disordered eating patterns, irregular or absent periods, and osteoporosis.
Making sure young women maintain a healthy weight status- preoccupation with weight, body image, and food intake in an attempt to lose weight. Menstrual disturbances in these women are related to chronic energy deficiencies.12
Signs and symptoms: underweight women with body images resulting in anorexia nervosa
PMS could prove to be an indicator of low calcium status that encourages women to increase calcium intake to reduce the risk of osteoporosis.3
Premenstrual syndrome- pms 5,6
Premenstrual Syndrome is a phenomena that happens when the female body transitions into the luteal phase of the menstruation cycle, commonly known as PMS.
PMS can occur frequently: approximately 95% of women of reproductive age suffer to some degree.
Consuming high fiber foods ease the discomfort of bloating
Complex carbohydrates act as an antidepressant to alleviate short tempers and mood swings
Eating dark leafy greens helps with hormonal acne due to the content of fat- soluble vitamins
Consuming enough magnesium alleviates headaches as it relaxes blood vessels 7,8,9
Mixing cayenne pepper in foods will increase vasodilatation to ease aches and pains
Stay ahead of cravings by eating a breakfast packed with fiber and protein
The menstrual phase is defined from day one to day five of the cycle. This phase thickens the lining of a woman’s uterus to prepare it to shed. It’s important to maintain a balance when hormone levels spike or drop.
The second phase is known as the follicular phase. This phase is where a woman should consume calcium to help increase energy needs and folic acid to balance mood swings.3
The third phase is called the ovulation phase. This phase is small due to a woman’s fertile window and is an important marker for a woman to make fertility health decisions.
The fourth and final menstrual cycle phase is called the luteal phase. This phase is when premenstrual syndrome occurs and is a critical time to consume folic acid, calcium, magnesium, vitamin B6, and vitamin E to combat PMS symptoms.