Cycle mapping - how best to monitor your menstrual cycle
Cycle mapping involves tracking key female hormones—LH, FSH, estradiol, and progesterone—throughout your menstrual cycle to assess ovulation and hormone patterns. Unlike traditional single-point blood tests, cycle mapping provides a comprehensive view, especially beneficial for those with irregular cycles, perimenopausal symptoms, or fertility concerns. Utilizing advanced tools like the Mira hormone monitor, which offers real-time, quantitative data, can enhance accuracy in tracking hormonal fluctuations. This approach aids in identifying ovulation timing, luteal phase length, and menopausal progression, facilitating informed healthcare decisions.
Hormones and sleep during the menopause
Menopause brings about significant hormonal changes that can disrupt sleep patterns. Declining levels of estrogen and progesterone, along with reduced melatonin production, often lead to symptoms like night sweats, insomnia, and early morning awakenings. These disturbances can contribute to anxiety and depression, creating a challenging cycle. Hormone Replacement Therapy (HRT), particularly when combined with progesterone, has been shown to improve sleep quality by reducing night sweats and promoting deeper, more restorative sleep. Unlike sleeping tablets, HRT addresses the underlying hormonal causes of sleep disturbances, offering a more sustainable solution. For women in perimenopause, micronized progesterone can alleviate both sleep issues and heavy periods. Consulting with a healthcare provider can help determine the most appropriate treatment tailored to individual needs.
The role of the microbiome in phytoestrogens
The gut microbiome plays a crucial role in metabolising phytoestrogens—plant-derived compounds found in foods like soy, flaxseeds, and legumes. These compounds can mimic estrogen in the body, potentially alleviating menopausal symptoms and supporting hormonal balance. However, their effectiveness depends on the composition of an individual's gut bacteria. Certain gut microbes are better equipped to convert phytoestrogens into bioactive forms that the body can utilise. A diverse and healthy microbiome enhances this conversion, while an imbalanced microbiome may reduce efficacy. Factors such as diet, antibiotic use, and lifestyle choices can influence gut health and, consequently, the benefits derived from phytoestrogens. Maintaining a balanced microbiome through a fiber-rich diet, probiotics, and prebiotics may optimise the health benefits of phytoestrogens.
Non-steroidal painkillers and the ‘pill’ - new evidence of blood clot risk
Taking NSAIDs like ibuprofen with combined oral contraceptives (the pill) may increase the risk of blood clots (VTE). Studies suggest this combination can raise the risk significantly. If you’re on the pill, it’s safer to use paracetamol for pain relief and consult your healthcare provider before using NSAIDs—especially if you have additional risk factors like obesity or a history of clots.