Winter weight & Painful Periods
Have you noticed your cycle length shifting slightly these days as we enter winter months, or experienced changes in premenstrual symptoms? Seasonal changes can impact reproductive hormones. Shorter daylight hours affect more than just our mood. Our cycle really does change.
First of all, melatonin production increases during longer nights, directly influencing reproductive hormones. So if you’re feeling tired and sleepy early, that’s natural and healthy…don’t resist it. Lean into and go to sleep early.
Changes in light exposure can affect the timing of ovulation. A research study published in 2011 found that menstrual cycles are 0.9 days shorter during summer than winter. In summer vs. winter, there was a trend towards increased follicular stimulating hormone (FSH) secretion, significantly larger ovarian follicle size, higher frequency of ovulation (97% vs. 71%) and a shorter menstrual cycle (by 0.9 days).
And prolactin levels tend to decrease. Prolactin is a hormone that the pituitary gland produces and releases, regulating your body’s balance of many hormones — i.e. lower prolactin levels can affect both cycle length and premenstrual symptoms, especially depression.
Speaking of PMS symptoms…it can feel a bit worse in winter, due to less time outdoors, less vitamin D, less exercise, more sugary foods, alcohol, and caffeine. Also — your blood vessels compress when it’s cold which can interfere with blood flow, making pain feel more intense.
Metabolically and energy speaking, your body requires more calories to maintain temperature in winter. So you may be more hungry — but what you choose determines how you will feel. Hormone-sensitive blood sugar regulation becomes more pronounced. High carb meals and snacks will bring fatigue and weight gain, while protein, fat, and fiber rich meals and snacks will bring sustained energy and blood sugar levels — ultimately helping you to have easeful cycles with less cravings.
This is Cold and Virus season.
Interestingly, your uterine lining is also apart of your immune system, as the lining contains a significant amount immune cells. All this plays into your period and cycles. Sign up and get access to my curated selection of immune care supplements and products.
So while some things are physiological and out of our control — there are many practical things we can do to support our cycles, metabolism, and energy such as…
Dr. Mariza Snyder shared that she likes to do exercise snacks after meals to support blood sugar regulation —start with 10-20 jump squats after lunch.
Exercise to get that blood flowing — whatever feels good.
Have a heat pad around to warm your lower belly and bring circulation. It’s so comforting and healing.
Eat well-balanced meals and do not skip breakfast.
Understanding how your cycle adapts to winter isn't just about managing symptoms – it's about recognizing the incredible intelligence of your body. These seasonal shifts have helped us humans survive and thrive for millennia. Rather than fighting against them, we can learn to work with these natural rhythms.
As we move through towards winter season, I invite you to observe how your cycle responds to the changing light, temperature, and energy of the season.
Keep a journal noting any patterns you observe. Your body's wisdom may surprise you.
Try Ashwagandha Root to support your nervous system, reduce cortisol spikes, and improve your cycles and period health by reducing stress.
Set up a free 20 minute discovery call to discuss how we can work together to improve your cycles and reduce pms and period pain.
