In this enlightening episode #09 of smulcast, Dr. Ledivia Strauss, a medical doctor with a special interest in hormonal health, provides a deep dive into the science and personal experiences surrounding the menstrual cycle. The conversation is packed with practical advice, aimed at helping women better manage their menstrual health, while also offering insights beneficial to men. Despite its significance, understanding hormonal health is often overlooked. How well do you really know your cycle? Do you grasp the ebb and flow of your hormones, or are you navigating this crucial aspect of your health in the dark?
Dr. Strauss will share what a regular menstrual cycle should look like, what happens during a typical cycle, along with insights into puberty and hormone fluctuations. She debunks myths about oral contraceptives and reveals the need-to-know truth about 'the pill.'
Understanding how to track your cycle, how to eat for a healthy cycle, and how daily choices influence our menstrual health is crucial to truly understanding our bodies. Dr. Ledivia’s passion for every part of this episode shines through.
Below is a breakdown of the discussion into key themes covered in the episode.
understanding the menstrual cycle
Dr. Strauss begins by explaining the menstrual cycle, emphasizing that the average woman experiences around 450 periods in her lifetime. The cycle, often viewed as a miraculous monthly event, is divided into four distinct phases: the follicular phase, ovulation, the luteal phase, and menstruation. These phases are controlled by a complex interplay of hormones produced by the brain, ovaries, and uterus. Dr. Strauss highlights the importance of understanding these phases, not just for women, but also for men, to foster better communication and support.
the impact of oral contraceptives
A significant portion of the episode is dedicated to discussing the role of oral contraceptives in regulating the menstrual cycle. While these pills can be effective in managing menstrual symptoms and providing contraception, Dr. Strauss warns of the potential risks associated with their use. These risks include nutrient depletion—such as magnesium, zinc, selenium, and vitamins B6, B9, and B12—as well as changes in partner preference and an increased likelihood of developing depression or anxiety. She stresses the importance of informed consent, ensuring that women are fully aware of the effects and potential downsides before starting the pill.
Dr. Strauss also critiques the lack of education around alternative methods for managing menstrual symptoms. She explains that while the oral contraceptive pill cannot cure PCOS or endometriosis, it can form part of a broader treatment plan.
the power of cycle tracking
Dr. Strauss advocates strongly for cycle tracking as a tool for understanding one’s body. She suggests that women use apps or journals to monitor their menstrual cycles, as this practice can reveal patterns and provide valuable information for both individuals and healthcare providers. By tracking symptoms and the timing of different phases, women can better identify issues like irregular cycles or hormonal imbalances. This data can then be used to tailor more personalized and effective treatment plans.
lifestyle choices and menstrual health
Daily lifestyle choices have a profound impact on menstrual health, and Dr. Strauss discusses how factors such as diet, sleep, and exercise play crucial roles. A healthy meal eaten yesterday won’t necessarily influence your cycle today because hormones operate on a 28-day cycle. Therefore, overall consistency is key when it comes to making daily healthy choices for optimal menstrual health. She recommends not pushing oneself too hard the week before the cycle, instead focusing on slower movements and being gentle with oneself. When it comes to nutrition, she suggests adopting an anti-inflammatory diet rich in whole foods, fiber, and omega-3s, particularly during the more inflammatory phases of the menstrual cycle. Additionally, she highlights the importance of specific nutrients like vitamin D and magnesium, which support hormonal balance and overall menstrual well-being.
Dr. Strauss then uses a clock analogy to explain how the body is like a clock with a second hand (linked to the days in our lives), a minute hand (linked to the weeks in our lives), and an hour hand (linked to the years of our lives). All three are equally important, meaning that the seconds—the days—affect the weeks, which in turn affect the years, underscoring the significance of daily choices.
managing menstrual symptoms naturally
For those experiencing menstrual symptoms such as bloating or cramping, Dr. Strauss advises identifying the specific phase of the cycle when these symptoms occur. Often, these issues are related to an imbalance between estrogen and progesterone. Natural remedies, including herbal teas and supplements, can be beneficial in managing these symptoms. However, Dr. Strauss emphasizes the importance of working with a knowledgeable practitioner to ensure that these remedies are used appropriately and effectively.
red flags and when to seek medical attention
The episode also addresses serious menstrual health issues that warrant medical attention. Dr. Strauss identifies several red flags, including irregular cycles, severe pain, heavy bleeding, and significant mood changes. These symptoms could indicate underlying conditions such as polycystic ovarian syndrome (PCOS) or endometriosis. She stresses that managing these symptoms effectively requires not just addressing them as they arise but also understanding and treating their root causes.
Dr. Strauss wraps up the episode by reinforcing the importance of a personalized, holistic approach to menstrual health. She encourages open communication between women, their partners, and healthcare providers to better understand and support the menstrual cycle. Whether you’re looking to better manage your cycle or simply want to gain a deeper understanding of your body, this episode of smulcast offers a wealth of valuable insights and actionable advice for navigating menstrual health.
In discussing the magic of the cycle, Dr. Strauss acknowledges that the menstrual cycle is often associated with unpleasant aspects such as cramps, mood swings, and the inconvenience of periods. However, she encourages a deeper appreciation for the incredible work the body is doing. Each phase of the cycle, she explains, is like a carefully choreographed dance, with hormones guiding every step. These hormonal fluctuations not only prepare the body for potential pregnancy but also influence mood, energy levels, and overall well-being.
Dr. Strauss believes that understanding your cycle helps you tune in to your body’s needs and rhythms. By recognizing the signals your body sends, you can better manage your health—whether it’s knowing when to push hard in a workout or understanding when extra self-care is needed. She suggests that the next time you experience the signs of your menstrual cycle, take a moment to appreciate the magic happening within. Your body, guided by a symphony of hormones, is working harmoniously to keep you healthy and thriving.
Watch the full episode #09 of smulcast here.
References:
- https://www.ncbi.nlm.nih.gov/books/NBK500020/
- https://www.ncbi.nlm.nih.gov/books/NBK279054/
- https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
In collaboration with Dr. Ledivia Strauss for episode #09 of smulcast
