Female hormonal balance: a guide to the menstrual cycle, menopause, and proven natural treatments

(5-minute read)

Introduction

A woman's body is a true hormonal orchestra. Every month, like a finely tuned clock, hormones such as estrogen and progesterone set the rhythm for the menstrual cycle. Have you ever felt like your body operates in "rollercoaster" mode – sometimes super energetic, other times needing a break? Later, with the arrival of menopause, the music changes – and with it can come hot flashes, mood swings, and challenges to well-being. Understanding these phases is not just interesting… it's liberating. It allows you to know what is happening, why, and what to do to continue feeling good at every stage of life.

Understanding what happens to your body during the menstrual cycle and menopause is as important as understanding how your heart beats or how you breathe. Why? Because hormonal health is a key component of a woman's physical and emotional well-being. In this guide, we will unravel, in a clear, accessible, and even fun way (because yes, it can be lighthearted), how the female body functions during the menstrual cycle, what changes with menopause, and also what natural pathways are supported by scientific studies to help achieve hormonal balance. Ready? Let's get to it.

Menstrual cycle: how it works, why it varies, and why it's important to understand?

The menstrual cycle is a monthly "journey" that the female body takes, on average, between 21 and 35 days, although there is great variability. During this cycle, hormone levels fluctuate, causing different sensations and changes in the body and mood. Studies show that hormonal changes throughout the cycle influence emotional well-being.

Understanding the menstrual cycle is like having an internal map of one's own body. It helps to:

• anticipate physical and emotional symptoms
• identify warning signs of imbalances
• improve reproductive and sexual health
• plan family goals
• enhance physical and cognitive performance at each stage

A European study revealed that 3 out of 4 women experience marked emotional changes at some point in their cycle, but only 30% can explain why. Let's change that.

Cycle phases and what happens

1. Menstrual phase (days 1 to ±5)
   The uterus "resets," estrogen (estradiol) and progesterone levels drop, and menstruation begins. Women may experience fatigue, abdominal discomfort, and mood swings.
2. Follicular phase (from the end of menstruation until ovulation)
   Estrogen gradually rises, preparing the ovarian follicle for ovulation. This is a phase of increasing energy.
3. Ovulation (±day 14 on a 28-day average, but varies!)
   Estrogen peaks, and the egg is released – many women feel more confident, have increased libido, and greater mental clarity.
4. Luteal phase (after ovulation until the next menstruation)
   Progesterone dominates. If the egg is not fertilized, progesterone and estrogen levels drop, which triggers menstruation. In this phase, some women experience premenstrual syndrome (PMS): irritability, cramps, bloating, bad mood.

Why does it sometimes "go wrong"?

When the balance between estrogen and progesterone is not maintained, more intense symptoms arise: irregularity, dysmenorrhea (cramps), and stronger PMS. The rollercoaster sensation becomes more pronounced.

Body signals that something might be out of "normal"

• Irregular or very long/short cycles.
• Cramps that impact daily life.
• Strong mood swings, anxiety, or sadness in the luteal phase.
• Very heavy periods or great discomfort.
• Changes in sleep or energy (e.g., at the beginning of menstruation or the luteal phase).

Intense menstrual pain is not normal. It can be a sign of problems like endometriosis or fibroids. Seeking a healthcare professional is essential in these cases.

Controlling the cycle: signs and tools

Every woman has "biological clues" that show which phase of the cycle she is in:

• basal body temperature
• cervical mucus texture
• mood and energy levels
• skin changes

Tools like menstrual calendars and digital applications facilitate tracking and allow for the identification of patterns or warning signs.

Menopause: the great hormonal transition

This stage typically occurs between the ages of 45 and 55, when a woman has not menstruated for 12 consecutive months. It marks the end of the reproductive phase, but the beginning of another chapter.

What changes at a hormonal level

• The ovaries stop producing oocytes regularly, and the production of estrogen (estradiol) and progesterone drops drastically.
• Follicle-stimulating hormone (FSH) rises significantly, reflecting ovarian function failure.
• These changes affect metabolism, bones, mood, fat distribution, and even the female microbiome (in the gut, vagina, mouth) – hormonal receptors are everywhere.

Main symptoms and signs

• Hot flashes and night sweats are some of the most typical.
• Vaginal dryness and changes in libido.
• Sleep disturbances, fatigue, and mood swings.
• Weight changes (easier to gain body fat) and increased risk of osteoporosis.
• Less energy, possible "brain fog."
• Digestive, musculoskeletal, and cardiovascular changes (indirectly).

Menopause occurs at an average age of 51 in Europe, but 10% of women may experience it before the age of 45.

Key preventive and treatment measures (during the cycle or in menopause)

Here we will look at how to act before or during more intense symptoms. We can divide these measures into: using over-the-counter medications, natural supplements, and lifestyle habits (non-pharmacological measures).

Most commonly used medications and supplements today

For more intense symptoms, you can resort to:

• Over-the-counter anti-inflammatories for cramps
• Magnesium and vitamin B6 for PMS
• Vaginal lubricants and moisturizers during menopause
• Calcium and vitamin D for bone support

Hormone replacement therapy and other hormone therapies may be appropriate but require personalized medical evaluation.

Non-pharmacological measures

• Balanced diet – rich in vegetables, fiber, lean protein, healthy fats. During the luteal phase, for example, cravings for simple carbohydrates may arise. Adjusting to complex carbohydrates helps.
• Regular physical exercise – helps with hormonal regulation, mood, circulation, and sleep.
• Quality sleep – sleep deprivation alters cortisol, the stress hormone, influencing hormonal balance.
• Stress management – relaxation techniques, meditation, yoga, or simply walks in nature help.
• Avoid toxins/endocrine disruptors – for example, microplastics and harsh chemicals, as they can interfere with the hormonal system.
• Monitor your own cycle – understanding personal patterns helps to anticipate symptoms or simply prepare for "more difficult days."

These measures help alleviate symptoms and complement supplements or over-the-counter medication.

Natural solutions: what new evidence says

There is growing interest in "greener" and more natural alternatives that promote well-being with fewer side effects. The good news? Some already have promising studies and are already available in our supplements.

• Black cohosh (Cimicifuga racemosa) - Used in menopause to reduce hot flashes and night sweats. Systematic reviews indicate significant improvements in vasomotor symptoms.
• Evening Primrose Oil - Rich in gamma-linolenic acid. Effective for breast tenderness and premenstrual irritability.
• Ashwagandha - Adaptogen that supports the nervous system. Studies show reduction in anxiety, improved sleep, and general well-being in menopause.
• Saffron (Curcuma) - Strong anti-inflammatory power. Research suggests comparable efficacy to chemical anti-inflammatories for menstrual pain, with fewer adverse effects.
• Sage - Traditionally used for sweating and hot flashes. Recent studies confirm visible improvements after 4 to 8 weeks.
• Yarrow (Achillea millefolium) - A plant used as an antispasmodic. May relieve cramps and reduce excessive menstrual flow.
• Vitamin D3 - This is not new, but it continues to deserve prominence on our supplement lists. More than bone health or immunity: adequate levels are associated with less depression and less menstrual pain.

Science is reinforcing that natural supplements can be great allies in the two most significant phases of a woman's hormonal life.

Ask your body: what is it asking for?

If you feel:

• uncontrolled irritability → mood support
• severe menstrual pain → natural anti-inflammatories and exercise
• hot flashes → supplementation with sage or black cohosh
• extreme fatigue → vitamin D3 and ashwagandha can help

Every woman is unique. The ideal is to experiment (always under professional guidance) and observe what works best.

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1 - Isdin Woman Vulvar Moisturizer 30gr. - Specific product for the care, protection, and hydration of the vulvar epithelium. Recommended for the relief of itching resulting from irritation or dryness.

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3 - Nutreov Magné Control Magnesium Supplement Stress Fatigue 24H - A single tablet ensures a reduction in stress and fatigue for 24 hours, in addition to acting on the muscular system.

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4 - Arkopharma Arkofemina Menstrual Cycle 30cp. - Contributes to well-being during menstruation, promotes digestion, and helps regulate hormonal activity. With yarrow, ginger, and vitamins B6, B9, and B12.

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Conclusion

Female hormonal balance is not static: it is a dance. Throughout the menstrual cycle, the body goes through phases that influence everything – from mood to energy, from skin to appetite. Later, menopause ushers in a new chapter full of adaptations. Understanding what is happening inside the body is a superpower. It allows one to choose appropriate treatments, healthier habits, and effective natural alternatives, ensuring that each phase of life is lived with comfort, joy, and autonomy over one's own health.

Take care of yourself, listen to your body, and embrace every change with knowledge and confidence. And now, we invite you to visit our online store here, where you will find the natural hormonal supplements mentioned, as well as other supportive products for the menstrual cycle and menopause - prepared to help with hormonal well-being with confidence and quality. Be sure to explore and make your choice consciously!

Bibliographical References:

1. Segarra I., et al. Women’s health, hormonal balance, and personal autonomy. PMC, 2023. PMC 

2. Wieczorek K., et al. Reproductive Hormones and Female Mental Well-being. MDPI, 2023. MDPI

3. Burger H.G. A review of hormonal changes during the menopausal transition. Hum. Reprod. Update., 2007;13:559-574. OUP Academic

4. Nieto M.R., et al. Menopausal shift on women’s health and microbial niches. Nature, 2025. Nature

5. Mohammad-Alizadeh-Charandabi S., et al. Efficacy of black cohosh (Cimicifuga racemosa L.) in treating early symptoms of menopause: a randomized clinical trial. Chinese Medicine, 2013. BioMed Central

6. Kenda M., et al. Herbal Products Used in Menopause and for Gynecological Disorders. PMC, 2021. PMC

7. Oh M.R., et al. Effects of Plant-Derived Dietary Supplements on Menopausal Symptoms: Updated Systematic Review and Meta-Analysis. Phytotherapy Research, 2024. ResearchGate+1

8. Thanigasalam S.D., De S., Kyaw S.H.S. Evening Primrose Oil for Menopause Hot Flashes: Systematic Review and Meta-Analysis. J. Menopausal Med., 2024;30:127-134. e-jmm.org

9. Huntley A.L., Ernst E. A systematic review of herbal medicinal products for the treatment of menopausal symptoms. J. Soc. Use Herbal Med., 2003. PubMed+1

10. Potocka Z., et al. Potential clinical usage of ashwagandha root extract: A review. Journal of Education, Health and…, 2023. consensus.app

This text was produced with the help of Artificial Intelligence.