Exploring the female hormone cycle: How to work with it for better wellness
Understanding your hormone cycle is key to optimizing your overall health and well-being.
By learning to track these hormonal changes, you can gain better insight into how your body works, empowering you to live in harmony with your natural rhythms. From recognizing the distinct phases of your cycle to making lifestyle adjustments that support hormonal balance, this knowledge allows you to prioritize your health at every stage.
We chatted with Morgan with Incora Health, an innovative, female-founded startup, working on a health-tracking earring to help women better understand and manage their hormonal cycles and overall well-being, to get a better understanding of how our hormone cycle works.
Q. What is the female hormone cycle?
A. The female hormonal cycle, or menstrual cycle, is a natural process that prepares a woman’s body for pregnancy each month. It’s driven by changing levels of hormones like estrogen and progesterone, which play a key role in regulating everything from your mood and energy levels to your overall health.
The ups and downs of your hormones throughout the cycle can affect more than just your period — they can also impact your mood, energy, and even skin health. Tracking these changes can give you better insight into how your body works.
Q. How can women support their hormonal health throughout their lives?
A. The best way to support your hormones is to truly understand them. Knowing what’s happening with your hormones and how they fluctuate throughout your menstrual cycle is key to managing your health and well-being.
Hormones influence so many aspects of your life: your mood, energy levels, sleep, and even how your skin behaves. By understanding when your body is in different phases — like the follicular phase when estrogen is on the rise, or the luteal phase when progesterone takes over — you can start to recognize patterns. You’ll notice how your energy shifts, how your mindset changes, and how your body responds to different demands. This awareness is powerful because it allows you to make decisions that support your health at every phase of the month.
Living in alignment with your cycle means tailoring your lifestyle to match your body’s natural rhythm. For example:
During the follicular phase, when your energy is naturally higher, you might focus on more intense workouts, social events, or creative projects.
As you move into the luteal phase, a time when progesterone levels rise, you might feel the need to slow down, opt for more restorative practices, and prioritize self-care.
Q. What lifestyle changes can help maintain a balanced hormone cycle?
A. Maintaining a balanced hormone cycle is all about supporting your body’s natural rhythm with healthy habits. Here are a few key lifestyle changes that can make a big difference:
Get enough sleep: Prioritize 7-9 hours of quality sleep each night. Hormones, especially those that regulate your cycle, are highly sensitive to sleep patterns. Consistent rest helps maintain hormonal balance and supports overall health.
Avoid fasting: While intermittent fasting can work for some, long periods without eating can disrupt your hormones, particularly for women. It's important to nourish your body regularly with balanced meals to keep your hormone levels stable.
Limit processed foods: Processed foods are often high in sugar, unhealthy fats, and additives that can cause blood sugar spikes, which can throw off your hormone balance. Stick to whole, nutrient-dense foods that support steady energy levels and overall well-being.
Exercise moderately: While regular exercise is essential, over-exercising can actually disrupt your hormones. Opt for moderate workouts like yoga, walking, or strength training, and listen to your body, especially during different phases of your cycle.
Reduce stress: Chronic stress causes your body to release cortisol, a hormone that can interfere with your menstrual cycle. Incorporate stress-relieving activities like meditation, deep breathing, or spending time outdoors to help keep cortisol in check.
Limit hormone-disrupting chemicals: Common household products can contain chemicals that act as endocrine disruptors, interfering with your hormones. Opt for natural or non-toxic cleaning products, cosmetics, and personal care items to reduce exposure to these harmful substances.
Q. How can women track their hormone cycles to better understand their bodies?
A. Tracking your hormone cycle is a great way to better understand your body and optimize your health. Using tools like tracking apps or even just paying attention to physical and emotional changes can help you notice patterns and make more informed decisions.
For example, keeping track of things like your basal body temperature (BBT) can show when you’re in your fertile window, while journaling about mood shifts or energy levels can help you recognize how different phases of your cycle affect you.
For an even easier way to stay in tune with your body, Incora Health’s smart earring tracks key health metrics like body temperature, giving you real-time insights into your cycle and helping you align your lifestyle with your hormonal patterns. The more you know about your cycle, the more you can make decisions that support your well-being.