Our bodies are a lot different at age 50 than they are at 17. Our hair changes colour, our skin looks different, our metabolism slows down – and our periods change too.
While there’s no such thing as a ‘normal period’, every woman’s menstrual cycle is unique and can fluctuate throughout her lifetime. The release of blood and tissue from inside the uterus is dictated by hormones. The levels of those hormones in our bodies change during different phases of our lives, so it’s natural that the monthly bleeding we experience would change too.
The menstrual cycle is a natural process; the average length of a menstrual cycle is 28 to 29 days, but every woman’s cycle is different. For example, teenagers might have cycles that last 45 days, whereas women in their 20s to 30s might have cycles that last 21 to 38 days.
First periods
Your first period is called menarche. In Western countries, the average age for a first period is 12 to 13, but it can start as early as nine and as late as 16. It’s normal for girls to have irregular periods during puberty – in fact, it can take up to three years for a girl’s period to become regular as hormones balance out.
Premenstrual syndrome (PMS) is a group of physical and emotional symptoms that starts one to two weeks before your period. PMS symptoms can change as you age. Some people may only feel mild effects of PMS. However, others may experience severe symptoms that can interfere with daily life and keep them from going to school or work. Ensure you’re getting adequate amounts of magnesium in your diet if you do suffer with cramps and vitamin B6 to also help with cramps and the mood swings.
In your 20s
PMS symptoms typically start in your 20s. Your menstrual cycle becomes more regular than what you may have experienced as a teenager. As a result, you may notice a more stable pattern with your PMS symptoms.
PMS symptoms vary from person to person. For example, some may see regular patterns of bloating and irritability, breast tenderness and anxiety, while others experience back pain and increased food cravings. Overall, PMS symptoms are thought to be milder in your 20s than in later years.
During your 20s, you may start to use hormonal contraceptives such as birth control, injections, or implants to stop ovulation. The two hormones that make up hormonal contraceptives are oestrogen and progesterone, which are naturally found in your ovaries.
Starting to use or switching birth control methods can cause changes in your flow or the length of your period. A missed period during your 20s or any other decade could be a sign of pregnancy or it could also be caused by extreme stress. Students have been known to miss their periods during exam season. In some cases, a missed period could be caused by something worrisome like over-exercising or an eating disorder such as anorexia. It’s best to mention any missed periods to your doctor.
In your 30s
Generally, you can expect PMS symptoms in your early 30s to resemble your 20s. PMS symptoms may begin to worsen during your late 30s, as you approach perimenopause.
PMS symptoms in your 30s may also worsen if you have:
- Given birth
- A history of postpartum depression
- A family history of depression
- A personal history of an affective mood disorder such as depression or bipolar disorder
Importance of gut health for hormonal health
If you struggle with irregular periods, heavy periods, or even absence of periods, it’s likely that your hormone levels are imbalanced. Your menstrual cycle is regulated by hormones, after all.
Did you know that gut health and hormones are linked in various ways? A number of hormones are produced and regulated in your gut, more specifically, your microbiome (an environment of both harmful and beneficial bacteria), broken down in your liver and excreted in urine or stool. Your gut microbiome plays a role in not only hormone synthesis and regulation, but also your immune system, absorption of nutrients, and various other necessary functions.
If you don’t have a healthy and optimally functioning gut microbiome and liver, it could impact the way bodily processes are carried out, including functions involving your hormones. It’s very important to avoid constipation at whatever stage in life you are at with your periods/hormones. If your body cannot get rid of excess hormones via your stool, they can get re-absorbed, further exacerbating symptoms of PMS and menopausal symptoms. Drinking adequate amounts of water is also important.
Since hormones play a role in everything from mood to digestion to reproductive health and, even your periods, it’s essential to keep your gut healthy to support healthy hormones.
Our Live Bacteria probiotic capsules are one of our best-sellers, loved by women of all ages to help maintain a healthy gut and digestive system.
Oestrogen and gut health
Oestrogen is produced mostly by your ovaries (some from your adrenals) and gets transported to your uterus and breasts. But ultimately, your oestrogen ends up going to your liver and gets changed to an inactive form. This inactive oestrogen then travels to the intestines and stool to be eliminated. BUT… if a particular type of bacteria in your oestrobolome (the collection of bacteria that regulate and metabolise circulating oestrogen) is elevated, an enzyme called beta-glucuronidase, will also be elevated. The issue is that this enzyme can turn that inactive form of oestrogen back into the active form. This is bad news because that oestrogen is capable of circulating back into your body, elevating your oestrogen levels.
When your gut microbiome is healthy, the oestrobolome produces just the right amount of beta-glucuronidase to maintain oestrogen balance.
If your oestrogen levels are elevated compared to your progesterone, it’s known as oestrogen dominance and this can impact your menstrual cycle.
Gut health and menstrual cycle
Your main hormones that predict and regulate your cycle include oestrogen and progesterone. When these hormone ratios are optimally balanced, your cycle runs smoothly. When your gut microbiome doesn’t have all the necessary bacteria to carry out different hormonal functions and regulations, your hormones can become imbalanced, altering your menstrual cycle.
Hormonal imbalance symptoms
- Bloating
- Painful PMS
- Headaches/ migraines
- Swollen, tender breasts
- Impatience and irritability
- Irregular periods
- Decreased libido and sex drive
- Stomach cramps before the onset of menses
- Fatigue
- Weight gain
- Hypoglycemia
- Mood swings
- Depression
Probiotics for periods
Probiotics affect your period and menstrual cycle regulation in a couple of different ways by restoring a healthy oestrogen balance.
- Probiotics aid toxin elimination – if you don’t have a daily bowel movement, toxins can reabsorb back into circulation. This stalled digestion promotes oestrogen dominance because if those toxins aren’t being eliminated from your body via your stool, they will travel back into your body, elevating your oestrogen levels. Probiotics, however, can fix that – they are great for balancing your microbiome and improving your digestion to move things along and to clear excess hormones. Probiotics can help make you more regular so you are emptying your bowels at least once a day.
- Probiotics encourage microbial diversity – our gut needs a variety of bacteria to carry out certain functions. Some types of bacteria may metabolise oestrogen, while other bacteria help secrete serotonin, or help absorb certain types of nutrients. When you increase the diversity of your microbiome, you are balancing that ratio of harmful vs beneficial bacteria. You need that balance to allow oestrogen to be regulated correctly.
I always recommend our For Women probiotic capsules for menstrual health. Not only do they support a healthy gut microbiome, but they help keep hormone levels balanced. I formulated our For Women capsules specifically for women, to help support their bladder, vaginal and hormonal health through all stages of their life. The capsules contain unique strains of friendly bacteria that have been shown to help reduce urinary tract infections, inflammation in the bladder (cystitis), thrush and bacterial vaginosis. Issues that women of all ages are plagued with through the various stages of their lives.
I’ve always thought it important that women of all ages know how to align with the physical changes that occur at each stage of their lives to maximise health and wellbeing. Supporting women from infancy through to hormonal changes in puberty, adolescence, child-bearing years, menopause, midlife and beyond will ensure that health and wellbeing will always follow.
