Understanding Your Hormones

it's frustrating - we get it!

Hormones are often seen as an overwhelmingly confusing topic. They are used to explain mood swings, emotions, and irregularities, without much further explanation. Allow us to break down these stigmas and give a brief explanation on the science of women's hormones.

The menstrual cycle is a predictable pattern of hormonal fluctuation that occurs across roughly 28 days, though cycle length can vary between women. The cycle is characterized by the rise and fall of two main hormones, oestrogen and progesterone, which are produced primarily in the ovaries. These hormones influence the body and brain, impacting everything from metabolism and mood to sleep and cognitive functions.

The menstrual cycle is typically divided into two main phases:

• Follicular Phase: This phase begins on the first day of a period and lasts until ovulation. During the follicular phase, oestrogen levels rise.

  • Rising oestrogen levels are associated with increased positivity, motivation, and energy levels. Motivation to train may be highest around ovulation when oestrogen peaks.

  • Oestrogen can make people feel more sociable, and they may find they enjoy group activities more. They may also be more emotionally resilient, open to constructive feedback, and better able to deal with mental load.

  • High oestrogen can lead to feelings of confidence and competitiveness and may lead to more impulsive or risk-taking behavior.

• Luteal Phase: This phase begins after ovulation and lasts until the start of the next period. During the luteal phase, both progesterone and oestrogen are elevated before declining just before the next period.

  • Progesterone is considered a "be-calm-steady-Eddie" hormone, in contrast to oestrogen, which is more of a "get-out-there-and-take-on-the-world" hormone. Progesterone helps to prepare the uterus for the implantation of a fertilized egg.

  • The increase in progesterone also leads to an increase in basal metabolic rate and body temperature, which may cause women to sweat more during exercise. The body burns more calories during this phase of the cycle, and women may instinctively eat more to compensate.

  • During the second half of the cycle, women may become more insulin resistant. This can lead to spikes and crashes in blood sugar, which may cause food cravings or low energy.

Ovulation is the release of an egg from the ovary, which occurs about midway through the cycle. A surge in luteinizing hormone causes the egg to burst out of its follicle and be released. After ovulation, the follicle turns into a temporary gland called the corpus luteum, which releases oestrogen and progesterone.

The premenstrual phase occurs in the days before a period when oestrogen and progesterone drop to low levels. This "hormone hangover" is what causes many of the negative symptoms women may experience at this time of the cycle.

In addition to oestrogen and progesterone, other hormones that influence the menstrual cycle originate in the hypothalamus gland in the brain. The hypothalamus sends signals to the pituitary gland, which then releases follicle stimulating hormone and luteinizing hormone. These hormones help the body choose a dominant follicle from the ovaries that will release an egg. This brain-to-ovary signaling network can be impacted by diet, exercise, and stress.

The effects of these hormones can vary significantly between individuals due to factors such as lifestyle, sleep, diet, type and amount of physical activity, as well as illness and injury. Tracking your cycle and noting when your period starts and finishes and any symptoms you may experience, is key to understanding its impact on you and can lead to new ways of experiencing training, work and other aspects of life. Tracking your cycle can be as simple as noting when your period arrives or using an app. More in-depth tracking can include measurements such as body temperature, ovulation test strips, or hormone monitoring via a saliva sample.

Eir, programmed to track athletic performance alongside menstrual cycle symptoms, offers a key tool for understanding individual hormone fluctuations and their impact. By monitoring physiological changes, such as body temperature, heart rate, and activity levels, in conjunction with self-reported symptoms, eir can reveal patterns and insights that can help individuals optimize their training, nutrition, and overall well-being to align with their unique hormonal landscape.