The Ultimate Guide to Your Female Hormones

In this episode, Marie and Sophie give you the lowdown on female hormones from puberty to menopause, what is their job, how their rise and fall influence your cycle, how the colour and consistency of your menstrual blood can tell you if something is a bit out of whack, the steps  you can take with nutrition and supplements to reduce your PMS, have more regular cycles, and of course we'll talk about our favourite herbs.
Here is what you'll learn in today's episode:

The 4 phases of a menstrual cycle and what happens in each of them:
- the follicular phase
- the ovulatory phase
- the luteal phase
- the menstrual phase

The 7 main hormones that play a crucial role in the regulation of the menstrual cycle:
- oestrogen
- progesterone
- follicle-stimulating hormone (FSH)
- luteinizing hormone (LH)
- testosterone
- insulin
- cortisol

Address thyroid issues, as they can be an underlying cause of troubled cycles.

Menstrual blood colour guide:
- cranberry or cherry juice colour, clot-free: perfect
- deep purple / blueish with clots: too much oestrogen in proportion to progesterone
- brownish on the first day and on the last couple of days of the periods: low progesterone
- pale pink on the first and on the last couple of days of the periods: low oestrogen

The 3 supplements to take if you are on or came off the oral contraceptive pill:
- vitamin B6: 1 - 2 mg / day (or a multi B complex)
- zinc: 10 - 15 mg / day , with food
- magnesium: 200 - 400 mg at night

Keep an eye on your iron and vitamin B12 levels.

Herbs we love:
- Shatavari (Asparagus racemosa)

https://uk.pukkaherbs.com/products/organic-supplements/wholistic-shatavari

- White Peony root (Paeonia lactiflora) 
- Raspberry leaf (Rubus ideus) 
- Lady's mantle (Alchemilla vulgaris)
- Black cohosh (Cimicifuga racemosa) 
- Chaste Tree berries (Vitex agnus-castus) 

Always consult a qualified practitioner before taking herbs for medicinal purposes

Important lifestyle tips: 
- avoid constipation 
- have regular physical exercise 
- find ways to alleviate stress
- try to maintain a healthy body weight 
- tune in with your body 

We hope you find this episode helpful. Whatever you are going through with your menstrual cycle (or lack thereof) herbs are powerful female allies, so reach out to them.

Don't hesitate to contact us with questions, comments, topics you would like us to cover. 
Email sharingplantwisdom@gmail.com 
Instagram @sharingplantwisdom 


In health, 
Sophie & Marie