PLMI Blog

Hormones play integral roles in modulating all facets of health, existing in a delicate and dynamic balance. When this equilibrium is disrupted, it can have a number of widespread effects, compromising systemic homeostasis, well-being, and quality of life. Hormone levels continuously shift in response to biochemical processes in the body, cyclic patterns, lifestyle, genetics, and the environment. Hormone tracking has gained recognition for being a valuable tool in improving health—as it provides insights into hormonal shifts and imbalances throughout a woman’s cycle and life stages—influencing fertility, symptoms of PMS, and menopause.

The Synchronized Dance of Hormones

Hormones are pivotal for regulating nearly all bodily functions—including reproduction, libido, metabolism, methylation, vitality, mood, cognition, immune, muscular, and vascular health (1-2). These chemical messengers function through complex and intricate interactions, with receptors widely dispersed throughout the body and nervous system. Disruptions to this balance have various extensive effects, impacting physical health and emotional well-being (3).

Hormone tracking offers several methods to monitor hormonal alterations through changes in heart rate variability, sleep, and temperature. These tools show promise in identifying patterns of physiological and observed hormonal shifts, encouraging women to note and track their related symptoms while reflecting on the connection to their hormones (4).

Body-Mind Attunement

Effective hormonal tracking requires heightened body awareness and the ability to interpret physiological cues indicative of imbalance. Monitoring basal body temperature (BBT) and cervical fluid, for such, provides valuable insights into ovulation and cyclic patterns. By being attuned to these physiological indicators, women can make more informed decisions about their reproductive and overall health, addressing symptoms related to hormonal changes.

Mitigating stress is crucial for maintaining hormonal balance, as excessive stress can disrupt systemic homeostasis. Stress triggers the hypothalamus to release corticotropin-releasing hormone (CRH) from the pituitary gland, stimulating the release of adrenocorticotropic hormone (ACTH), which in turn prompts the adrenal glands to release a cascade of stress hormones, further destabilizing the body’s hormonal equilibrium.

Overactivation of the hypothalamic-pituitary-adrenal (HPA) axis can lead to exhaustion and dysregulation of the stress system, contributing to inflammation and greater disruptions in hormonal balance (6). The brain and body are in constant bidirectional communication via the hypothalamus-pituitary-ovary (HPO) axis, a primary modulator of female hormonal health, picking up on cues of internal and external stress. Hormones are particularly sensitive to all forms of stress and continually shift in response to interactions secreted by the hypothalamus, pituitary, thyroid, adrenal, and ovaries – underscoring their extensive widespread effects within this psychoneuroendocrine circuit.

Cyclic Hormone Tracking and Its Impact

Hormone tracking allows women to monitor factors related to fertility, digestion, mood, energy, libido, sleep, and more, helping to recognize the interplay between hormonal fluctuations and overall well-being (4). Tracking hormonal cycles and shifts allows individuals to gain a deeper understanding of their body’s signals and the different stages of their cycle. Many studies have noted that hormonal tracking has helped women better understand how their body changes throughout their cycle or life course, noting “signals” and “switches” to describe how hormones modulate bodily processes, improving their ability to identify and address imbalances (5).

Premenstrual Syndrome (PMS)

PMS affects many women, often causing symptoms that may include mood swings, bloating, and fatigue during the luteal phase of the menstrual cycle. Recent research indicates that hormone tracking can provide valuable insights into managing PMS by correlating hormonal fluctuations with symptom severity (7).

A 2022 study demonstrated that women with PMS who utilized hormonal tracking apps experienced a significant reduction in their symptoms. By tracking hormonal changes and connecting them with their symptoms, personalized lifestyle modifications and targeted treatments became more effective. Adjusting nutrition and lifestyle factors based on hormonal data helped alleviate PMS symptoms (7).

A comprehensive analysis of menstrual tracking data from 18,875 participants in the Apple Women’s Health Study revealed that 16.4% experienced abnormal uterine bleeding patterns, including irregular, infrequent, or prolonged periods, as well as spotting. Notably, higher body mass indexes were associated with these symptoms and conditions, including polycystic ovary syndrome (PCOS), thyroid conditions, and endometriosis (8).

Further research assessed the accuracy of various cycle apps and calendar methods in predicting ovulation. A total of 949 volunteers provided urine samples over one menstrual cycle to measure luteinizing hormone (LH) levels and determine the day of the LH surge. Results indicated that the accuracy of apps was notably low, reporting a 21% accuracy in predicting ovulation. This highlights the limitations of relying solely on cycle length for accurate predictions and further underscores the importance of body-mind attunement in conjunction with these tracking methods (9).

A subsequent review explored menstrual cycle tracking applications (MCTAs) and their accuracy in detecting ovulation and supporting pregnancy. The authors concluded that MCTA shows great potential in advancing the understanding of menstruation and improving health outcomes for women (4).

Fertility & Hormone Tracking

Identifying the precise timing of ovulation is crucial for women seeking to conceive or use contraception. This study reviewed various ovulation detection methods, concluding that the most optimal way to detect ovulation should be noninvasive, easy to use, inexpensive, and effective in determining the fertile window—underscoring the need for women to better understand their hormonal and associated physiological changes and how advances in technology can provide support in this (10).

A 2023 pilot study compared a new luteinizing hormone (LH) fertility tracking app with the established Clearblue Fertility Monitor (CBFM). Thirty female participants were randomized to either use the quantitative Premom or the qualitative Easy@Home LH testing system over the course of three menstrual cycles. Results revealed a strong correlation between the peak fertility estimates from the new testing systems and the CBFM, suggesting that these methods are supportive in detecting impending ovulation (11).

A further 2024 review evaluated the effectiveness of wearable devices in predicting fertility and tracking menstrual cycle phases. The study found that devices worn on body parts, such as the wrist or in the ear, yielded high accuracy in detecting fertility and differentiating between menstrual phases. These devices monitor changes in heart rate, temperature, and respiratory rate, demonstrating promise for supporting reproductive health (12).

Menopause & Perimenopause

Perimenopause is the transitional phase leading up to menopause, marked by fluctuating fertility and hormonal changes. During this period, ovarian function and the production of hormones, including estrogen, progesterone, and testosterone, can vary significantly, leading to diverse symptoms affecting multiple organ systems.

Hormone tracking during perimenopause can offer valuable insights into underlying symptoms and fertility. Guidelines for identifying fertile periods using tools such as basal body temperature and cervical mucus can help women navigate this transition. Case studies illustrate how these tools can be applied to manage symptoms and optimize reproductive health during perimenopause (13).

Menopause, the cessation of menstrual cycles for at least 12 consecutive months, presents various health challenges, as the prolonged state of low estrogen levels affects systemic health. Hot flashes, sleep disturbances, and low libido, energy, and mood have been reported, in addition to impeded cardiovascular and metabolic health. Monitoring hormonal changes during menopause can offer valuable insights into symptoms and help alleviate them by applying targeted nutritional, hormonal, and lifestyle interventions (14).

A 2023 study explored changes in sleep quality during the menopausal transition, comparing women in menopause to premenopausal controls. The study revealed that menopausal women experienced significant increases in sleep disturbances, as evidenced by their PSQI scores. Disrupted sleep was particularly related to hot flashes and occurred roughly six months following a rise in follicle-stimulating hormone (FSH), in addition to notable reductions in estrogen. In contrast, premenopausal controls exhibited stable sleep patterns, underscoring the impact hormones have on sleep (15). Sleep is essential for modulating all aspects of health; poor sleep can further compound hormonal imbalances.

A subsequent 2024 study examined how severe menopausal symptoms impact emotional health. Women with greater symptoms reported increased levels of anxiety, depression, and stress, as well as impeded emotional regulation and quality of life. A higher estradiol-to-FSH ratio was associated with improved quality of life, underscoring the effects of hormones on modulating well-being (16).

Promoting Hormonal Balance with Nutrition & Lifestyle

Each phase of a woman’s cycle, and overall life course, presents with distinct hormonal fluctuations and alterations. These hormonal changes often reveal underlying bio-psycho-social reasons for presenting symptoms.

Practices such as meditation, appropriate physical activity, and sufficient sleep are vital for stress reduction and overall hormonal health (3). Addressing hormonal imbalances is supported by a diet that is anti-inflammatory, nutrient-dense, and diverse, rich in fiber, prebiotics, and vegetables. Sufficient intakes of complex carbohydrates, high-quality proteins, and healthy fats also play a crucial role (4).

The use of adaptogens and exploring hormone replacement therapy (HRT) may also be beneficial for some individuals. Adaptogens, such as maca, help in mitigating stress and promoting hormonal balance by supporting the HPA axis. In fact, a previous double-blind, crossover randomized pilot trial published in The International Journal of Biomedicine demonstrated the vast benefits of maca supplementation for perimenopausal women—including reductions in the frequency of hot flashes, mood imbalances, sleep disturbances, body weight, and blood pressure as well as for balancing FSH, estrogen, progesterone, and ACTH (17).

Estrogen and progesterone are pivotal for maintaining mood stability and gut health, as they influence the synthesis of key neurotransmitters such as GABA, dopamine, and serotonin (11). The gut microbiome, particularly the estrobolome (a group of gut bacteria and their genetic material that modulates estrogen levels) plays a crucial role in modulating hormonal balance. Supporting the microbiome through a healthy diet and lifestyle, therefore, can help promote hormonal health (8).

Maintaining a balanced circadian rhythm is also crucial for hormonal, metabolic, and microbiome health. Natural light cues synchronize the body’s internal clocks, helping to regulate hormonal rhythms. Regular exposure to natural light and adherence to a consistent sleep schedule are therefore vital for supporting hormonal health and overall well-being (3).

A Personalized Approach to Hormones

Hormone tracking, in conjunction with body-mind attunement, represents promising and valuable advancements in supporting and empowering women to better understand and improve their health by providing personalized insights into hormonal patterns and their extensive implications.

Join us for this webinar on September 24th from 5 to 7 pm with experts Deanna Minich, Rosemary Anne Mackenzie, Stefani Kovacovsky Hayes, and Jeffrey Bland as they dive further into navigating this important and relevant topic, backed by novel, clinically proven research.

References

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