Unlock Your Inner Balance: Explore Root Causes for Hormonal Harmony!


Have you ever wondered why you go through mood swings, bloating, food cravings, and other uncomfortable experiences?

If you've been dealing with symptoms like cystic acne, cramps, depression, or hot flashes, it's time to dive into the root causes of these issues. In this journey, we'll shine a light on common conditions that can trigger these bothersome sensations:

  • menopause
  • PMS (Premenstrual Syndrome)
  • PMDD (Premenstrual Dysphoric Disorder)

Let's unravel why these symptoms happen and, more importantly, discover effective ways to address them. Whether you're seeking answers for yourself or looking to help someone you care about, understanding these conditions can be the first step toward finding relief and balance.


Before we dive in, here's a quick guide on how to make the most of this blog:

#1 Symptom Check

First things first, take a moment to scan through the symptoms listed for PMS, PMDD, and menopause. Consider which set of symptoms resonates with your experiences the most. If you've been noticing symptoms that align with these conditions, you're not alone. This journey will provide you with the tools to not only recognize the signs but also delve into the root causes behind them. By gaining a deeper understanding, you'll be better equipped to take control of your well-being and explore effective strategies to address these challenges. 


Menopause Symptoms

  1. Irregular periods
  2. Hot flashes
  3. Night sweats
  4. Mood swings
  5. Fatigue
  6. Insomnia
  7. Vaginal dryness
  8. Loss of libido
  9. Joint pain
  10. Headaches
  11. Breast tenderness
  12. Weight gain
  13. Difficulty concentrating
  14. Memory lapses
  15. Depression
  16. Anxiety
  17. Irritability
  18. Dry skin
  19. Hair loss
  20. Bladder problems


PMDD symptoms

These typically occur in the week or two before the onset of menstruation and can include:

  1. Mood swings, including feeling sad, anxious, irritable, or angry
  2. Fatigue or low energy levels
  3. Changes in appetite or food cravings
  4. Difficulty sleeping or insomnia
  5. Physical symptoms, such as breast tenderness, bloating, headaches, or joint pain
  6. Difficulty concentrating or focusing
  7. Feeling overwhelmed or out of control


PMS symptoms

  1. Abdominal bloating
  2. Acne
  3. Anxiety
  4. Appetite changes
  5. Backache
  6. Breast tenderness
  7. Changes in libido
  8. Clumsiness
  9. Constipation
  10. Cravings for sweet or salty foods
  11. Depression
  12. Diarrhea
  13. Difficulty concentrating
  14. Dizziness
  15. Fatigue
  16. Feeling overwhelmed
  17. Feeling sad or hopeless
  18. Food cravings
  19. Headaches
  20. Hot flashes
  21. Insomnia
  22. Irritability
  23. Joint pain
  24. Mood swings
  25. Muscle aches
  26. Nausea
  27. Palpitations
  28. Panic attacks
  29. Poor coordination
  30. Restlessness
  31. Sensitivity to light and noise
  32. Skin problems
  33. Sleep disturbances
  34. Sugar cravings
  35. Swelling of hands and feet
  36. Tension
  37. Water retention
  38. Weight gain
  39. Worsening of allergies
  40. Worsening of asthma symptoms


Now that you've taken the first step in recognizing that you might be dealing with PMS, menopause, or PMDD, it's time to delve even further into understanding these conditions. This section will guide you through the intricacies of each condition, providing you with valuable insights into their root causes and potential solutions.


Menopause is a natural biological process that occurs when a woman's ovaries stop producing eggs and she no longer menstruates. It is considered complete when a woman has gone without a menstrual period for 12 consecutive months. Menopause usually occurs between the ages of 45 and 55, with the average age being 51.

Perimenopause, on the other hand, refers to the period of time leading up to menopause when a woman's hormone levels start to fluctuate and her menstrual cycles become irregular. This can start as early as a woman's 30s or 40s and can last for several years. During perimenopause, a woman may experience symptoms such as hot flashes, night sweats, mood swings, vaginal dryness, and changes in libido.

The age range for perimenopause and menopause can vary greatly among women. Genetics, lifestyle factors, and medical conditions can all play a role. For some women, perimenopause may start as early as their 30s, while others may not experience it until their 50s. Similarly, menopause can occur earlier or later than the average age range of 45 to 55.

Diagnosing menopause

Typically, menopause is diagnosed when a woman has gone without a menstrual cycle for a continuous span of 12 months. At this juncture, the ovaries cease to release eggs, leading to a significant decline in the production of estrogen and progesterone. Nonetheless, the journey into menopause isn't always straightforward. In some instances, women might encounter irregular menstrual cycles spanning several years prior to their eventual cessation. This transitional phase is referred to as perimenopause.

To validate the diagnosis of menopause, healthcare providers might opt to gauge the levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) within the bloodstream. During the menopausal phase, these hormone levels register an increase due to the diminished output of estrogen and progesterone. In specific scenarios, menopause might manifest abruptly, obviating the necessity for FSH and LH assessments to establish the diagnosis.


    Weight gain and menopause

    As menopause arrives, there's a shift in the balance of a hormone called estrogen within your body. This hormone usually helps to keep your metabolism and body weight in check. However, as estrogen levels decrease, it can lead to weight gain. This is partly because lower estrogen levels can make your body more resistant to insulin, a hormone that helps control your blood sugar. When insulin struggles to do its job, your blood sugar levels can rise, leading to more fat storage.

    Moreover, when estrogen surpasses another hormone called progesterone in your system (known as estrogen dominance), it can cause extra weight to gather around your hips and thighs. You see, estrogen encourages storing fat in these areas, whereas progesterone promotes fat burning. So, when estrogen has the upper hand, it might lead to weight gain in these specific spots.

    Now, there's another player in the mix: cortisol. It's a hormone that your body releases when you're under stress. Cortisol has a hand in regulating your metabolism and blood sugar levels. If your stress remains high for a long time, like during prolonged periods of stress, your cortisol levels can rise, and this can contribute to gaining weight, particularly around your midsection.

    As you go through menopause, the changing hormone levels and the added stress of this transition can cause your cortisol levels to climb. This can potentially lead to weight gain, especially in your belly area. And interestingly, research suggests that cortisol doesn't just work on its own; it can interact with other hormones like estrogen to make weight gain even more likely.

    Treating menopause

    • Navigating Menopause Treatment

    If you're dealing with menopause symptoms, it's a good idea to connect with a healthcare expert who specializes in metabolic/anti-aging medicine and holds a master's degree in metabolic and nutritional medicine. They can help you find appropriate treatment options.

    • Support Your Liver with Supplements

    Consider taking supplements that can support your liver's functioning. A healthy liver can make a difference in managing menopause.

    • Exploring Hormone Replacement

    For women still experiencing menstrual cycles, hormone replacement therapy often involves taking progesterone between days 12 and 24 of the cycle. This helps balance the effects of estrogen.

    • Postmenopausal Support

    If you've already entered postmenopause, your healthcare provider might suggest low-dose hormone therapy. This approach can help alleviate bothersome symptoms like hot flashes, night sweats, and vaginal dryness.



    Migraines are a type of headache that can cause moderate to severe pain, often accompanied by nausea, vomiting, and sensitivity to light and sound. Migraines are often triggered by changes in hormone levels. At ovulation, the level of estrogen drops and the level of progesterone elevates, which can cause some women to experience migraine headaches. Other triggers of migraines can include stress, lack of sleep, certain foods, and environmental factors. Treatment options for migraines may include lifestyle changes, such as getting regular exercise, managing stress, and avoiding triggers, as well as medications to help alleviate pain and prevent future migraines. 

    Here are ways that estrogen level can affect headaches

    1. Vasoconstriction: Estrogen can cause blood vessels to narrow (vasoconstriction), which can reduce blood flow to the brain and trigger headaches.
    2. Nerve to pain-causing stimuli: Estrogen can also affect the way nerves respond to pain-causing stimuli, leading to increased sensitivity and the development of headaches.
    3. Increase in norepinephrine (NE): Estrogen has been shown to increase levels of norepinephrine (NE), a neurotransmitter that can trigger headaches.
    4. Lower beta-endorphins: Estrogen has been shown to decrease levels of beta-endorphins, which are natural painkillers produced by the body. This can make headaches more severe and harder to manage.
    5. A rebound in dopamine: Estrogen can affect the levels of dopamine, a neurotransmitter involved in pain perception. Changes in dopamine levels can lead to headaches and migraines.
    6. Low estrogen causes decreased serotonin: Estrogen affects the production and function of serotonin, a neurotransmitter involved in mood, sleep, and pain perception. Low levels of estrogen can lead to decreased serotonin, which can cause blood vessels in the brain to spasm and trigger headaches.



    Premenstrual dysphoric disorder (PMDD)

    Premenstrual dysphoric disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that affects some women before the onset of their menstrual period. PMDD symptoms can be debilitating and can impact daily functioning, relationships, and overall quality of life.


    PMDD symptoms typically occur in the week or two before the onset of menstruation and can include:

    1. Mood swings, including feeling sad, anxious, irritable, or angry
    2. Fatigue or low energy levels
    3. Changes in appetite or food cravings
    4. Difficulty sleeping or insomnia
    5. Physical symptoms, such as breast tenderness, bloating, headaches, or joint pain
    6. Difficulty concentrating or focusing
    7. Feeling overwhelmed or out of control


    There are three types of PMDD based on when the symptoms occur:

    1. Late luteal phase PMDD: Symptoms occur in the days leading up to the onset of menstruation.
    2. Mid-cycle PMDD: Symptoms occur around the time of ovulation.
    3. Start at ovulation PMDD: Symptoms begin at the time of ovulation and continue until the onset of menstruation.


    Causes of PMDD

    Premenstrual dysphoric disorder (PMDD) is a complex disorder and its exact cause is not yet fully understood. However, some of the factors that may contribute to PMDD include:

    1. Hormonal fluctuations: PMDD is thought to be triggered by the fluctuation in levels of estrogen and progesterone, which occurs during the menstrual cycle.
    2. Serotonin levels: Serotonin is a neurotransmitter in the brain that helps regulate mood. It is believed that low levels of serotonin during the premenstrual phase can contribute to the development of PMDD.
    3. Genetics: There may be a genetic component to PMDD, as it often runs in families.
    4. Environmental factors: Stress, lack of exercise, poor nutrition, and sleep deprivation may exacerbate PMDD symptoms.
    5. Underlying mental health conditions: Women with a history of depression, anxiety, or bipolar disorder may be more susceptible to developing PMDD.
    6. Changes in brain chemistry: PMDD may be linked to changes in the levels of hormones and chemicals in the brain, such as GABA, that affect mood and anxiety.
    7. Poor coping strategies: Inadequate coping strategies to manage stress can worsen PMDD symptoms.

    Treating PMDD

    The treatment of PMDD (premenstrual dysphoric disorder) can involve a combination of lifestyle changes, psychotherapy, and medication. Some of the treatment options include:

    1. Anti-anxiety medication: Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines can be used to reduce anxiety symptoms.
    2. Diuretics: These can be used to reduce fluid retention and bloating, which can be symptoms of PMDD.
    3. Eating 5-6 small meals per day: This can help regulate blood sugar levels, which can help reduce mood swings.
    4. Exercise: Regular exercise can help improve mood and reduce anxiety.
    5. Increase your carb and protein intake: Increasing your intake of complex carbohydrates and protein can help stabilize your blood sugar levels and reduce mood swings.
    6. Limiting alcohol: Alcohol can exacerbate PMDD symptoms and should be limited or avoided altogether.
    7. Psychotherapy: Cognitive-behavioral therapy (CBT) and other forms of therapy can help you develop coping skills and manage symptoms of PMDD.
    8. Hormonal therapy: Can help regulate hormone levels and reduce PMDD symptoms. 


    Premenstrual syndrome (PMS)

    PMS stands for premenstrual syndrome, which is a group of physical and emotional symptoms that women can experience in the days or weeks leading up to their period. PMS affects up to 85% of women at some point in their reproductive years, and the severity and range of symptoms can vary widely from person to person.

    Some of the common physical symptoms of PMS include bloating, cramps, breast tenderness, headaches, and fatigue. Emotional symptoms can include irritability, mood swings, anxiety, and depression. PMS can have a significant impact on a woman's quality of life, affecting her work, social life, and relationships.

    The exact cause of PMS is not fully understood, but it is thought to be related to changes in hormone levels, particularly estrogen and progesterone, during the menstrual cycle. Other factors, such as stress, poor diet, lack of exercise, and certain medical conditions, may also contribute to PMS.

    Causes of PMS

    1. Stress and anxiety
    2. Poor nutrition and vitamin deficiencies
    3. Lack of exercise
    4. Thyroid dysfunction
    5. Alcohol consumption
    6. Smoking
    7. Genetics and family history
    8. Hormonal imbalances
    9. Insulin resistance
    10. Allergies and sensitivities to food and environmental factors
    11. Chemical and environmental toxins
    12. Inflammation and chronic diseases
    13. Polycystic ovary syndrome (PCOS)
    14. Endometriosis
    15. Fibroids
    16. Adenomyosis
    17. Chronic pain conditions
    18. Autoimmune disorders
    19. Medications and drug use
    20. Sleep disturbances

    Treating PMS

    1. Dietary Adaptation: Start by making dietary changes to aid your liver's function and hormone balance. This can complement the effects of supplements.

      • Avoid Processed Foods: Cut down on processed foods that may contain additives and artificial ingredients. These can potentially impact your hormonal balance.

      • Embrace Fresh Fruits and Vegetables: Incorporate a variety of fresh fruits and vegetables into your diet. These provide essential vitamins and minerals that can support your overall health.

      • Lean Protein Choices: Opt for lean protein sources like chicken, turkey, and fish. These choices are not only beneficial for muscle maintenance but also contribute positively to hormone regulation.

      • Fiber-Rich Foods: Increase your consumption of foods rich in dietary fiber, such as whole grains, legumes, and vegetables. Fiber aids in digestion and can help prevent bloating, a common PMS symptom.

    2. Supplement Support: Alongside dietary changes, consider incorporating supplements to further promote liver health and hormone balance.

      • Milk Thistle: Milk thistle is a well-known herbal supplement that is believed to support liver health. It may help the liver process hormones more efficiently.

      • Omega-3 Fatty Acids: Omega-3s, commonly found in fish oil supplements, have anti-inflammatory properties that can benefit hormone regulation and overall health.

      • Vitamin D: Vitamin D plays a role in hormonal balance and immune function. Consider discussing a vitamin D supplement with your healthcare provider, especially if you have deficiencies.

    3. Eat more high complex carbohydrates: Eating high complex carbohydrates such as brown rice, quinoa, sweet potatoes, and whole-grain bread can help to stabilize blood sugar levels and reduce mood swings and irritability.
    4. Food rich in calcium: Foods high in calcium, such as dairy products, leafy greens, and nuts, can help to alleviate PMS symptoms like bloating, cramps, and mood swings. Calcium can also help to reduce the risk of osteoporosis.
    5. Exercise: Regular exercise can help to reduce stress and improve your mood. It can also help to reduce PMS symptoms such as bloating and cramps. Engage in activities such as yoga, walking, or swimming to reduce stress and improve overall health.


    Menstrual cramps

    Menstrual cramps, also known as dysmenorrhea, are a common experience among women during their menstrual cycle. Dysmenorrhea can be classified into two categories: primary and secondary.

    Primary dysmenorrhea is menstrual pain that occurs in the absence of any underlying medical condition. It is caused by the uterus contracting to help shed its lining during menstruation. The contractions are triggered by prostaglandins, hormone-like substances that are produced by the uterine lining. Higher levels of prostaglandins lead to more intense and painful contractions. Primary dysmenorrhea typically begins in adolescence and improves as a woman ages.

    Secondary dysmenorrhea, on the other hand, is caused by an underlying medical condition, such as endometriosis, adenomyosis, pelvic inflammatory disease (PID), uterine fibroids, or ovarian cysts. These conditions can cause inflammation, scarring, and other changes to the reproductive organs, leading to painful menstrual cramps. Secondary dysmenorrhea typically starts later in life and may worsen over time.

    The symptoms of menstrual cramps can include sharp, throbbing, or cramping pain in the lower abdomen, lower back, or thighs. The pain can be accompanied by nausea, vomiting, diarrhea, headache, fatigue, or dizziness. The severity of the symptoms can vary from woman to woman, and from cycle to cycle.

    Risk factors for menstrual cramps

    1. Younger age at first period: Girls who start menstruating at a younger age are more likely to experience menstrual cramps.
    2. Heavy bleeding: Women who experience heavy menstrual bleeding are more likely to experience cramps.
    3. Being overweight: Obesity can increase the risk of menstrual cramps.
    4. Family history: Women whose female relatives have a history of menstrual cramps are more likely to experience them as well.
    5. Smoking: Smoking can cause vasoconstriction or narrowing of blood vessels, which can increase the risk of menstrual cramps.
    6. Stress: Emotional stress can increase the risk of menstrual cramps by causing hormonal imbalances in the body.

    Symptoms of dysmenorrhea

    1. Nausea and vomiting
    2. Diarrhea or constipation
    3. Headache or dizziness
    4. Fatigue or weakness
    5. Irritability or mood swings
    6. Bloating or water retention
    7. Breast tenderness
    8. Difficulty concentrating
    9. Difficulty sleeping
    10. Appetite changes

    Causes of dysmenorrhea

    One of the major causes of dysmenorrhea is the elevated levels of prostaglandins. Prostaglandins are hormone-like substances that are released by the uterus during menstruation. These substances cause the uterus to contract, which can lead to cramping and pain. Women who have higher levels of prostaglandins may experience more severe menstrual cramps. Other causes of dysmenorrhea may include endometriosis, adenomyosis, uterine fibroids, ovarian cysts, pelvic inflammatory disease, and cervical stenosis.

    Treating dysmenorrhea

    1. Pain relievers: Over-the-counter pain medications, such as ibuprofen or naproxen, can help reduce the pain associated with menstrual cramps.
    2. Heat therapy: Applying heat to the lower abdomen can help reduce muscle cramping and discomfort. A heating pad or hot water bottle can be used for this purpose.
    3. Exercise: Regular exercise can help reduce the severity of menstrual cramps by promoting blood flow and reducing muscle tension.
    4. Dietary changes: Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help reduce inflammation and promote overall health.
    5. Relaxation techniques: Stress-reducing techniques such as yoga, meditation, and deep breathing can help reduce the severity of menstrual cramps.
    6. Acupuncture: Acupuncture involves the insertion of thin needles into specific points on the body to relieve pain and promote healing.
    7. Biofeedback: Biofeedback involves the use of electronic monitoring equipment to help patients learn to control their bodily functions and reduce pain.
    8. Homeopathy: Homeopathic remedies may be used to treat menstrual cramps by stimulating the body's natural healing processes.
    9. Therapeutic massage: Massage therapy can help reduce muscle tension and promote relaxation, reducing the severity of menstrual cramps.
    Supplementation to treat PMS
    • Calcium 600-1000mg
    • Licorice 
    • Magnesium 300-600 mg
    • Omega 3 1000-2000mg
    • Vitamin A 5000-8000 IU
    • Vitamin B6 100mg
    • Vitamin B12 1000 micrograms
    • Vitamin E 400-800 IU


    The foundation of this endeavor lies in addressing the root causes of the issues you might be facing.

    Understanding the Root Causes: By delving deep into the mechanisms underlying these conditions, you've unearthed the factors responsible for the mood swings, discomfort, and other challenges that often accompany PMS, PMDD, and menopause. This understanding is the cornerstone on which you can build your journey to lasting wellness.

    The Power of Adjustments: With insight comes the power to make informed decisions. Armed with a comprehensive understanding of your body's hormonal rhythms, you can now make subtle yet impactful adjustments to your lifestyle, diet, and overall approach to self-care. These adjustments are not just quick fixes but strategic measures that can pave the way for sustained well-being.

    Long-Term Solutions for Hormonal Balance: Remember, the goal is not just to alleviate immediate symptoms but to cultivate a state of balance that extends into the future. By addressing the root causes, you're setting the stage for a journey of long-term hormonal equilibrium. This means fewer mood swings, less discomfort, and a greater sense of control over your body's responses.

    Empowerment through Action: You hold the key to your hormonal health. By embracing the knowledge you've gained and translating it into actionable steps, you're taking a proactive approach towards your well-being. With determination and perseverance, you can create positive shifts in your life that lead to lasting transformation.

    So, as you move forward, remember that the understanding you've gained about PMS, PMDD, and menopause is not just knowledge – it's a tool that can guide you towards a life of balance and vitality. Your journey towards hormonal harmony starts here, and with every step you take, you're shaping a future filled with well-being and contentment.