Health is more than just the absence of disease. The World Health Organization (WHO) describes "health" as a state of complete physical, mental and social well-being - for both men and women [1].
At Hello Inside, we want to help people place more value on their own health and feeling at their best. In particular, we want to increase and improve the focus on women’s health.
In this article you’ll find insights into the most important aspects of women's health, the female cycle, and blood sugar.
Women's health - a brief overview
When you have a question about women’s health, where do you find the information you are looking for? Do you ever stop and check the studies that have been done in order to provide this information?
Thanks to the invention of the internet there is an endless amount of information available at your fingertips but when it pertains to information about women’s health there may be some pit falls.
Women are underrepresented in clinical trials
If you read up on different topics about women's health and look closely at sources, here's what you'll usually find: study results are largely based on studies of men. Until the 1990s, women were underrepresented in health studies. Therefore, there is little difference in the treatment of diseases in women and men. However, our metabolisms do work differently. The consequences: misdiagnosis, incorrect treatment, or no diagnosis at all for women [2].
What are the areas of women's health?
Women's health covers a various range of topics. While similar to those of men, they differ in therapeutic approaches due to women’s hormone levels.
The following areas are included in women's health:
- Sexual health: sexually transmitted infections and libido
- Menstrual cramps and gynecological disorders (premenstrual syndrome, endometriosis and vaginal infections)
- Pregnancy, childbirth, pregnancy loss and postnatal support
- Reproductive health: (in)fertility
- Mental health: depression
- Metabolic diseases: Diabetes mellitus, metabolic syndrome, polycystic ovary syndrome.
- Healthy aging and prevention of diseases
Did you know that statistically speaking, women live longer than men. But at the same time many women spend a large part of their lives with diseases or discomforts that go undiagnosed or untreated. This is exactly why we want to highlight the topic of women's health and encourage women to learn more about their bodies and treatment options [3].
In this blog post in particular, we want to dive into the connection between health and the menstrual cycle - as well as the importance of blood sugar, and how all these three topics are connected.
What we should all know about the female cycle and hormones
Women's biology is complex and is constantly changing - especially when it comes to hormones. The infographic below will give you a good overview of the female cycle.
The female cycle is more than just a period
Some people think that the female cycle is just that time of the month when you bleed. But actually the female cycle is more than just menstruation.
The female cycle lasts an average of 28 days and ends with the start of your next period. However, if your cycle lasts anywhere from 23 to 35 days, this is still considered normal [4].
The four phases of the female cycle
The female cycle is divided into four phases. Depending on what phase you are currently on, the amount of hormones in your body fluctuates.
The four phases of the female cycle are:
- Menstruation
- Proliferation phase (also called late follicular phase).
- Ovulation phase
- Luteal phase
The key hormones in the female cycle are:
- Estrogen
- Progesterone
- Follicle stimulating hormone (FSH)
-
Luteinizing hormone (LH)
Mood swings, fatigue, lack of energy - you probably know all these things as symptoms of your cycle. There's a good chance that these symptoms are being caused by your hormones. Let's take a closer look at the individual phases and the hormonal changes they cause [5].
Phase one: menstruation
Every cycle begins with your period. This is when the lining of the uterus (endometrium), which has built up over time, detaches. This process takes three to eight days.
During the first phase, the body produces more FSH and prepares for ovulation, while estrogen and progesterone levels are at their lowest. As a result, you usually feel less energy, cravings, and your mood swings. Your sleep may also become more restless.
Our Tip: Try to find a healthy sleep routine. Make it a point to go to bed at the same time every day and keep your smartphone, laptop or TV away from you in the evenings. Gentle exercise, such as walking or yoga, will have a positive effect on your well-being, your blood sugar and also your period cramps.
Phase two: proliferation
Now the concentration of FSH stagnates. An egg matures from a so-called follicle, which produces a lot of estrogen. This causes the uterine lining to thicken, making it much easier for a potentially fertilized egg to attach later.
This phase can last up to seven days. During these days, you feel much more energy due to the estrogen surge and are able to concentrate better.
Good to know: During this phase, your body is a little more sensitive to insulin. This means that it can better handle carbohydrates. Find out later why stable blood sugar is important for your health [6].
Phase three: ovulation
Now estrogen levels peak and the phase starts with a hormonal bang. The brain gets the signal to crank up the production of high amounts of LH: this hormone releases the egg and eventually ovulation occurs.
The estrogen keeps your energy level high. The ovulation phase (also called ovulation) lasts two to three days.
Our Tip: Now is a particularly good time to prevent premenstrual syndrome (PMS). Find some helpful tips in our article on PMS symptoms.
Phase four: luteal phase
When the luteal phase begins, the body breaks down LH and FSH and produces higher amounts of progesterone. This hormone also thickens the uterine lining and prepares your uterus for a possible pregnancy. If no egg is fertilized, the progesterone production decreases and estrogen levels also decrease. Now everything starts all over again and the uterine lining is shed: menstruation begins.
The female hormonal cycle is very sensitive
Due to the constant hormonal fluctuations, your body goes through a lot. Unfortunately, your health can suffer - especially if your blood sugar level fluctuate often.
The good news is: you have control over your blood sugar level and therefore also discomfort during menstruation.
What role does blood sugar play in the menstrual cycle?
A perhaps unexpected, but extremely important point of your cycle should be your blood sugar. Why? Your blood sugar level is one of the best biomarkers to measure and ultimately improve your health.
If your hormones are out of balance, your blood sugar levels will be out of balance and vice versa. You should know that your blood glucose is always fluctuating throughout your cycle. For example, it tends to be slightly higher in the first days of your menstruation and just before. [7].
Note: It is normal for your blood glucose levels to fluctuate throughout the day. However, hormonal imbalances, an unhealthy diet, and external factors like stress cause it to spike, which affects your health.
How does your blood sugar affect your cycle?
Do you feel like your cycle is dictating your daily life? It's overwhelming to not know where to start for your well-being. One way is to check your blood sugar regularly.
We'll explain how your blood sugar affects the different symptoms that can occur during menstruation and what you can do about it.
Our tip: A continuous glucose monitor (CGM) can help you monitor these changes. It will show you immediately if adjustments to your diet are affecting your body and therefore your hormones.
Click here to learn how continuous glucose monitoring works.
Cravings and weight management
Cravings are probably one of the most common complaints of menstruating women. It’s common to reach for ice cream or cookie jar during this time.
During the luteal phase, your body craves more energy as progesterone stimulates your appetite.
How to manage your cravings
In the second half of your cycle, you should also provide your body with more energy, but not in the form of foods that are bursting with sugar. Sweets and highly processed foods cause blood sugar to spike quickly. This leads to increased insulin secretion, which then causes the blood sugar to drop too low. So as a result, you need energy again to get out of the energy low. You may notice this as extreme hunger. If you succeed in avoiding these cravings, it is also easier to maintain your weight. Because, a continuously elevated insulin level makes it harder to lose weight.
Did you know, the more insulin you make, the more likely estrogen production will be inhibited, so your cravings can get worse.
Our Tip:If you do have cravings for sweets, try a small piece of dark chocolate, nuts or yogurt with berries. These only raise your blood sugar slowly. Basically, build fiber into your diet, i.e. vegetables and whole grains, as these prevent cravings because they only slightly affect blood sugar levels.
Why do I have sugar cravings and how can I stop them? You can find more info in this article.
Sleep and mental health
Due to hormonal changes during menstruation, pregnancy and menopause, women are more likely to suffer from insomnia. Poor sleep can lead to serious health problems in the long run, such as diabetes or heart disease. It also makes women even more vulnerable to mental illnesses, such as anxiety or depression [11].
The relationship between sleep and blood sugar
Those who sleep poorly usually already feel drained from the moment they wake up. That's because poor sleep often makes you feel stressed. In stressful situations, the body produces the hormone cortisol, which raises blood sugar levels. If you sleep little, the desire for more unhealthy food also increases. Over a longer period of time you can put on weight and by being overweight your body reacts less well to insulin. This means that the risk of type 2 diabetes can increase.
That's why it's so important that you pay attention to healthy sleep routine (11, 12).
We've summarized the interaction between sleep and blood sugar for you in this article in an easy-to-understand way.
In a nutshell - women's health needs more of a spotlight
You can't control all the hormonal changes in your body, but you can control your blood sugar levels. You now know how your blood glucose levels change over the course of each cycle phase and how blood glucose can affect your health in the long term. Now you can adjust your daily routine step by step so that hormone balance and your blood sugar levels don't get out of control.
Unfortunately, women's health education is still lacking these days. So many health issues are still talked down. But we hope to expand your female superpowers and knowledge with Hello Inside.
Take your health into your own hands now and start your health journey with Hello Inside.
References
[1] "Constitution of the World Health Organization." https://www.who.int/about/governance/constitution (accessed May 16, 2023).[2] B. E. Bierer, L. G.. Meloney, H. R. Ahmed, and S. A. White, "Advancing the inclusion of underrepresented women in clinical research." Cell Rep. Med., vol. 3, no. 4, pp. 100553, March 2022, doi: 10.1016/j.xcrm.2022.100553.
[3] E. Ginter and V. Simko, "Women live longer than men", Bratisl. Lek. Listy, vol. 114, no. 2, pp. 45-49, 2013, doi: 10.4149/bll_2013_011.
[4] "Pschyrembel Online | Menstruation." https://www.pschyrembel.de/Menstruation/K0E1U (accessed May 16, 2023).
[5] "Menstrual cycle, via medici: learn more easily - understand more.. https://viamedici.thieme.de/lernmodul/543115/532528/menstruationszyklus (accessed May 16, 2023).
[6] S. Dey, D. Dasgupta, and S. Roy, "Blood Glucose Levels at Two Different Phases of Menstrual Cycle: A Study on a Group of Bengali-speaking Hindu Ethnic Populations of West Bengal, India." Orient. Anthropol., vol. 19, no. 1, pp. 55-63, June 2019, doi: 10.1177/0972558X19835371.
[7] S. Zarei, L. Mosalanejad, and M. A. Ghobadifar, "Blood glucose levels, insulin concentrations, and insulin resistance in healthy women and women with premenstrual syndrome: a comparative study." Clin. Exp. Reprod. Med., vol. 40, no. 2, pp. 76-82, June 2013, doi: 10.5653/cerm.2013.40.2.76.
[8] "Preeclampsia risk can be detected early." https://www.diabetes-deutschland.de/archiv/4874.htm (accessed May 16, 2023).
[9] M. Roser and H. Ritchie, "Maternal Mortality, Our World Data, Nov. 2013, Accessed May 16, 2023. [Online]. Available at: https://ourworldindata.org/maternal-mortality
[10] S. Mohamadirizi and M. Kordi, "The relationship between food frequency and menstrual distress in high school females." Iran. J. Nurs. Midwifery Res., vol. 20, no. 6, pp. 689-693, 2015, doi: 10.4103/1735-9066.170000.
[11] "Stress and sleep." https://www.apa.org. https://www.apa.org/news/press/releases/stress/2013/sleep (accessed May 16, 2023).
[12] "Sleep & Glucose: How Blood Sugar Can Affect Rest." Sleep Foundation, December 4, 2020. https://www.sleepfoundation.org/physical-health/sleep-and-blood-glucose-levels (accessed May 16, 2023).
