Vitamin D and Irregular Periods

Have you ever sought help for your irregular cycle only to feel dismissed? Irregular periods don't always get the attention they deserve. Women often are told that their test results are normal or that the irregularities are caused by stress. A birth control prescription to regulate the cycle usually follows, which often feels like a band-aid solution. Although stress is one cause of irregular cycles, there are many other possible causes that are worth exploring.

When my patients tell me that their test results are normal, the first thing that I ask for is a copy of the results so I can see what was actually tested. I do this because sometimes important clues are missing from the test results - vitamin D levels being one of them. 

Vitamin D And Your Cycle 

It’s amazing to see how often vitamin D levels are not tested when a woman complains of an irregular cycle. It’s especially surprising given the growing amount of evidence that vitamin D plays a role in reproductive health. 

Low vitamin D levels have been associated with irregular cycles. There is also research that vitamin D deficiency is linked to longer gaps between periods and polycystic ovarian syndrome (PCOS). 

For the longest time, research has focused on the role that vitamin D plays in bone health but now more studies are showing us that we need vitamin D for hormone health, mental health, immune system health and more. 

How Vitamin D Helps

There are receptors for vitamin D on the ovaries and uterus. That means that these tissues are likely sensitive to vitamin D levels. According to researchers, vitamin D may promote healthy progesterone and estrogen levels by influencing the ovaries as well as hormones produced by the brain. Vitamin D may help lower insulin resistance. Regulating these various hormones helps to promote regular ovulation which is important for maintaining a regular cycle. There are likely many other ways that vitamin D influences our cycles but researchers are still trying to determine the exact mechanisms behind this. 

Signs Of Vitamin D Deficiency 

Signs and symptoms are not always a reliable way to find out if you're deficient in vitamin D because they can be so vague and easy to dismiss. Testing is the most reliable way to truly determine if you are deficient or not. Some common symptoms include:

• Fatigue

• Low mood

• Anxiety 

• Hair loss

• Muscle and bone pain

Regulating Your Period

Sometimes it takes real detective work to figure out why your periods are irregular and how to get it back on track. Vitamin D may be one piece of the puzzle but there are many more pieces to consider. If you’re ready to dig deep and figure out the root causes for your irregular periods, book a free 15 minute phone consultation to learn more about how a naturopathic doctor can help. 

Why Acne Get Worse Before Your Period

I always ask my patients about whether or not they deal with acne. It can be a good indicator of what’s going on in the body in terms of hormones, reactions to food and stress levels. One of the most common responses I get from patients is that their acne gets worse before their period. Why does this happen? Is it a normal phenomenon that we just have to live with or is it a sign that something is off?

Hormonal Fluctuations

For most women, the spike in acne happens within the week before the period starts. If they normally have clear skin, this is when a few pimples can pop up. If they struggle with acne already, this is when it can get even worse. 

Influencers in the wellness world like to blame estrogen for a lot of problems but when it comes to acne around the period, the main culprits are progesterone and testosterone. Progesterone is supposed to be high in the week before the period and it plummets as bleeding begins. This natural, high progesterone level can trigger an increase in sebum production in the skin which can clog pores. Before the period, estrogen is on the lower side but relative to this, testosterone is on the higher side. This relatively high testosterone can also contribute to more sebum production. For some women, this spike in sebum is the perfect fuel to grow acne causing bacteria. 

What Can Be Done

These are all natural, normal hormonal changes. However, for women who are already dealing with hormonal imbalances like elevated testosterone throughout the month, insulin resistance, or low estrogen, these normal hormonal fluctuations could exacerbate their acne. There are natural ways to bring these hormones to a healthier level.

Other ways to combat acne around the period include a good skincare routine, wise diet choices and a concrete stress management plan. 

So to answer my questions above, these acne-causing hormonal fluctuations are natural and normal but there is still a lot that we can do to minimize their impact on our skin. If you need help managing your acne naturally, book a free 15 minute consultation to learn more. We work on diet, hormones, sleep, stress management, inflammation, skin care and sometimes facial acupuncture to address acne.

Calcium for Premenstrual Syndrome (PMS)

Premenstrual syndrome can really bring you down for a good portion of the month. If you get a period every month, that’s a huge portion of your year and your life feeling irritable, sad, bloated or generally uncomfortable.  

There are a fair amount of studies showing that calcium can improve symptoms of PMS. It can help with emotional symptoms like anxiety and low mood and it can help with physical symptoms like bloating and headaches. 

A pretty high dose of calcium was found to be beneficial in studies which could be good news for those who love dairy and not so good news for those who are sensitive to it. Some people find that dairy (even lactose-free dairy) can upset their stomach, worsen IBS, and lead to acne breakouts. It can be helpful to work with a naturopathic doctor to sort out the best PMS treatment plan that does not interact with any health conditions you may be dealing with. 

How To Get Calcium In The Diet

Some sources of dietary calcium include: 

• Milk, yogurt and cheese (ideally skim or lower fat rather than whole milk since higher dietary fat may worsen PMS)

• Fortified milk alternatives like almond or oat milk (some brands provide 300mg of calcium per cup) 

• Almonds

• Tofu (with calcium sulfate listed in the ingredients) 

• Beans (like white beans)

How Does Calcium Help With PMS

Some of the research suggests that women who experience PMS may need more calcium than those who do not. Calcium may support serotonin production which could help improve PMS symptoms. The exact mechanism of how calcium helps is not completely understood yet. 

If you need a plan to make your period or premenstrual symptoms more manageable, book a free 15 minute consultation to learn how naturopathic medicine can help you.

Premenstrual dysphoric disorder (PMDD): mood disturbances before the period

Many people have not heard of premenstrual dysphoric disorder (PMDD). PMDD is a disorder that is significantly more debilitating than premenstrual syndrome (PMS). There are many different statistics out there but PMDD may affect 5% of North American people or 10% of people worldwide. 

Symptoms

Similar to PMS, symptoms start before the period. They usually start a week before but the window of time can be longer for some women. Symptoms improve as the period starts. The symptoms are so disruptive that they interfere with a person’s life. Symptoms of PMDD include but are not limited to:

• Significantly depressed mood, anxiety, mood swings and/or irritability

• Fatigue

• Difficulty concentrating

• Significant changes in appetite 

• Bloating and/or swelling 

• Breast tenderness

• Headaches

What Causes PMDD

The cause of PMDD is a bit of a mystery. Those with a history of depression, high stress and anxiety are at a higher risk of developing PMDD. PMDD seems to involve changes in brain activity and neurotransmitters like serotonin (the “happiness hormone”), GABA and dopamine that negatively affect the mood. For example, women with PMDD may have poorer functioning serotonin systems during the pre-period stage of their cycle.  

Many wonder if a hormone imbalance may be at play with PMDD. That information is not completely clear in studies but researchers have found that women with PMDD have nervous systems that are more sensitive to the natural hormonal fluctuation that happen throughout the month. This leads to greater changes in mood and physical symptoms. An increase in inflammation may also contribute to symptoms. 

Treatment 

As a naturopathic doctor, my role in helping those with PMDD is to use nutritional supplements, diet and lifestyle recommendations to help improve symptoms alongside herbal remedies when it makes sense for the patient.

When patients are in the midst of their PMDD symptoms, it can be really hard to take care of themselves. It’s important to have a plan that is easy to follow when feeling really down or anxious. Sometimes, it can be helpful to have a longer list of health recommendations (diet, supplements, lifestyle changes etc.) during “non-PMDD” weeks and a more bare-bones list during “PMDD weeks”. Every case is a little different.

If your PMS or PMDD is interfering with your life and you need support, set up a free 15 minute meet and greet to learn more about how I can help. 

What Causes a Skipped or Late Period (Besides Pregnancy)

It can be alarming when a period is missed - especially if you’re used to your period coming like “clockwork”. For some people, irregular periods are the norm. For others, it happens once in a while. Pregnancy needs to be ruled out whenever a period is late but this is not the only cause of a late or skipped period. Below are some other possible causes of a delayed period.

Stress

Stress can interfere with the natural hormonal fluctuations in the body which can in turn interfere with ovulation and the health of the uterus. Ovulation is the process of an egg being released from the ovary and it plays an important role in signaling changes in the uterus and, eventually, a period. Stress is a common cause of a missed period. Keep in mind that sometimes, even when we feel like we are not stressed and are handling our stress well, our bodies can still be impacted by stress. We’re not always the best judges of our stress levels. The body may tell us that we’re stressed before the minds does. 

Anovulatory Cycle 

Some months, ovulation may be skipped entirely. This is known as an anovulatory cycle. Ovulation is an important step that plays a role in maintaining the lining of the uterus and the subsequent shedding of the uterus lining (i.e. a period). Sometimes, ovulation happens later than normal which can push the period back. When ovulation doesn’t happen at all, a period will eventually come due to other hormonal changes but it will often be quite late. It’s normal to have a small amount of cycles without ovulation. Sometimes, a patient will tell me that that they’re period is NEVER late and they’re wondering why they are overdue for their period. In these cases, an anovulatory cycle may be the culprit. If ovulation is skipped regularly, there may be more going on and we’ll need to investigate further. Signs of ovulation include an increase in cervical mucous and body temperature about a week after the period ends (assuming a 7 day period).   

Thyroid Imbalance

High or low thyroid levels can lead to irregular menstrual cycles. The thyroid plays a major role in the health of the reproductive system.

Weight Loss and Very Intense Exercise 

Maintaining a healthy weight is important for hormonal health. Extreme weight loss can disrupt this delicate balance. The same goes for extreme exercise. These two things can put a pause on ovulation which can delay or stop the period. Usually this leads to longer term loss of periods rather than one late cycle. 

Perimenopause

As the body moves towards menopause, a number of changes occur including a drop in estrogen levels. This can lead to shorter or longer gaps between periods. Perimenopause can happen in the 40s but some women start to show signs of it in their 30s. 

Polycystic Ovarian Syndrome

PCOS tends to cause irregular cycles in general rather than the occasional missed period. In cases of PCOS, a number of factors such as elevated androgens and insulin resistance make it difficult for ovulation to happen. This in turn leads to irregular cycles. 

These are just a few of the many reasons why a period could be late or missed. If you would like to start working with a naturopathic doctor to get to the bottom of your period concerns, book a free 15 minute meet and greet and I’d be happy to give you more information about how my services can help.

Support While Coming off the Birth Control Pill

People choose to come off the pill for a number of different reasons. Some have been on it since adolescence and have changed their mind about being on it. Others are thinking about starting a family. Some want to see if the issues that they were put on the pill for are still there. 

Many women start working with me because they are worried about what will happen when they come off the pill. The birth control pill is sometimes prescribed to manage concerns like acne, painful periods, heavy periods, irregular periods, PCOS, endometriosis etc. It can bring some much needed relief to women dealing with difficult symptoms related to their cycle. That being said, it’s entirely possible for symptoms to come back after coming off the birth control pill and some women are interested in getting support for these symptoms in other ways. 

There’s a lot that naturopathic medicine has to offer in this area. Dietary changes, herbal remedies, nutritional supplements, lifestyle changes and acupuncture can play a role in managing a multitude of women’s health issues, improving acne and preparing for a healthy pregnancy.    

If you’re worried about your acne or period problems coming back with a vengeance post-pill or you want to start preparing your body for a healthy pregnancy, reach out to me and we can discuss how naturopathic medicine can help you through this transition.

B Vitamins for PMS

Premenstrual syndrome can take over a large portion of your life. If you experience negative symptoms for a week every month, that’s a quarter of your year spent feeling unwell! Some women experience physical symptoms like bloating, fatigue, water retention, headaches, cramps and breast tenderness. Some experience emotional symptoms like irritability, depression and anxiety. Many deal with both.   

It’s not clear what exactly is going on in the body when you experience PMS. It likely has something to do with hormones produced in your ovaries (like estrogen and progesterone) as well as brain chemicals like serotonin.

Research on B Vitamins

B vitamins have so many different functions in our bodies. They help to produce and metabolize neurotransmitters (brain chemicals that govern our mood and behavior). They also affect our hormones. 

An interesting study was published by the American Journal of Clinical Nutrition about B vitamins and PMS. It found a link between eating more B vitamin rich foods and reduced PMS symptoms. There are many different B vitamins but this study found significant benefits with B1 and B2 in the diet. 

Thiamine and Riboflavin

Vitamin B1 is called thiamine which is high in certain fortified grains, black beans, fish (like trout, tuna and salmon), beans (like black and navy beans), acorn squash, peas, asparagus etc. Vitamin B2 is called riboflavin which can be found in fortified grains, dairy products like yogurt and milk (interestingly, calcium also improves PMS), almonds, chicken, quinoa, spinach, apples, eggs etc. Note: this is not a complete list. 

The study found that foods rich in B1 and B2 needed to be consumed multiple times a day in order to see benefit. So many busy women find it hard to prioritize food. You may be eating some of these foods but it might not be often enough or a large enough quantity to get the benefits you’re hoping for.

Non-Diet Solutions

For those who struggle with diet, B vitamins in supplement form have been shown in other studies to provide some PMS relief, with certain ones being more promising than others.

There are pharmaceutical treatments for PMS like contraceptive pills and antidepressants but many women are interested in learning about how they can change their daily habits to manage PMS. This study is a great example of the power of nutrition for managing women’s health issues. 

If you would like to learn about foods that can help with symptoms of anxiety, be sure to sign up to get my free anxiety-soothing food list emailed to you.

Is This Early Menopause or Anxiety?

Heart palpitations, hot flashes, feeling more irritable and frazzled, period getting irregular - these symptoms can all be part of the menopause transition. But they can also be anxiety symptoms as well. It’s often difficult to tell the difference and the two can occur simultaneously. 

Typically, once the period has stopped for a year, menopause is diagnosed. That window of time when the period becomes irregular and menopause symptoms like hot flashes start is called “perimenopause”. This is because “peri” means “around” or “near”. If you’re taking contraceptive or hormone therapy this can sometimes make diagnosis more complicated. 

Sometimes, depending on your age and health history, your naturopathic or family doctor can do blood testing to help determine if you’re near or in menopause. The age you enter into menopause can also be impacted by genetics. Knowing the age that your mother and sisters went into menopause can give you some clues. 

Both menopause and anxiety can be a challenge to face alone. Make sure you’re getting the right medical care and support to help you figure out not only what is going on, but how to manage it.