Balancing estrogen & progesterone naturally. Your guide for the menstrual cycle
If you're struggling with mood swings, bloating, fatigue, painful periods, or irregular cycles, it's time to take a closer look at your hormones, especially estrogen and progesterone. These two powerful hormones are at the core of your menstrual cycle and influence everything from fertility to mood, sleep, skin, and energy levels.
In this article, you'll learn how to naturally balance estrogen and progesterone. We'll explore hormone imbalances, the phases of the menstrual cycle, the signs of estrogen dominance or progesterone deficiency, and natural solutions including herbs and cycle syncing.
WHAT ARE ESTROGEN AND PROGESTERONE?
Estrogen is an umbrella term for several types of estrogen. It's the main hormone during the first half of your cycle (the follicular phase). Estrogens have hormonal and growth-enhancing effects, which are most obvious during puberty. Estrogen is responsible for the deposition of body fat around the abdomen, hips, and breasts.
It also stimulates the growth of the uterine muscle and the lining of the uterus (the endometrium). Estrogen builds the uterine lining, supports ovulation, boosts confidence and libido, and even gives your skin that radiant glow. However, too much estrogen (a state often called estrogen dominance) can lead to mood swings, breast tenderness, heavy periods, and bloating.
Progesterone is your calming hormone, dominant in the second half of your cycle (the luteal phase). Often called the 'mood' hormone, progesterone acts as a natural anti-depressant, supports thyroid function, helps burn fat for energy, improves bone density, and regulates body temperature and fluid balance. It also acts as a natural diuretic.
THE MENSTRUAL CYCLE PHASES
AND HORMONAL SHIFTS
For a smooth menstrual cycle, your hormones must remain in balance. Let's break it down (timing may vary slightly from person to person):
- Menstrual phase (days 1 to 5): Estrogen and progesterone are at their lowest. The uterine lining is shed. A time of rest and reset.
- Follicular phase (days 6 to 14): Estrogen begins to rise. You may feel energized, clear, and creative, a great time for workouts and productivity.
- Ovulation (days 14 to 16): Estrogen peaks and testosterone rises. You feel magnetic, social, and confident.
- Luteal phase (days 17 to 28): Progesterone rises. If there's no pregnancy, both hormones drop, potentially causing PMS if they're out of balance.
SIGNS OF HORMONAL IMBALANCES IN WOMEN
When the delicate harmony between your hormones is disrupted, your body begins to speak. Sometimes it whispers, sometimes it shouts. But each signal is a call for attention, not suppression.
Signs of high estrogen
- Swollen and tender breasts
- Bloating
- Mood swings
- Headaches
- PMS
- Irritability
- Acne during ovulation (especially on the chin)
- Heavy bleeding
- Weight gain
- Allergies and inflammation (due to the estrogen and histamine link)
Possible causes: poor liver detox, digestive issues, insulin resistance, xenoestrogens (environmental), endometriosis, chronic inflammation, obesity, stress, or diet.
Signs of low estrogen
- Dry skin and tissues
- Low energy
- Low libido
- Irregular periods
- Mental fog or poor focus
- Spontaneous bruising
- Poor fertility
- Premature aging
- Low bone density
Possible causes: excessive exercise, restrictive dieting, low body weight, perimenopause, thyroid or autoimmune issues, chronic illness, vitamin A deficiency, antibiotics, or too much fiber.
Signs of low progesterone
- PMS
- Absent or irregular periods
- Depression
- Dry skin and hair
- Insomnia
- Fatigue
- Anxiety
Possible causes: chronic stress, lack of ovulation, perimenopause, low thyroid function, PCOS, chronic illness, inflammation, or low cholesterol levels. Under stress, your body may convert progesterone into cortisol, leaving even less available.
HOW TO NATURALLY BALANCE HORMONES WITH HERBS
Let's focus on one of the most common patterns: estrogen dominance, too much estrogen compared to progesterone.
1. Eliminate excess estrogen with alterative herbs
Estrogen is eliminated through the liver, kidneys, and the gastrointestinal tract (stool). Two great herbal allies for this process are:
- Dandelion (Taraxacum officinale), supports liver detox and bile flow
- Nettle (Urtica dioica), supports the liver, nourishes the kidneys, and reduces inflammation
Both herbs are also deeply nutritive, containing many minerals and vitamins. Nettle even may help inhibit the conversion of progesterone to estrogen, and contains fiber that assists in estrogen clearance.
2. Boost progesterone levels
If you need to increase progesterone, look to Vitex or chaste tree (Vitex agnus-castus). This beautiful berry regulates the hypothalamic-pituitary-ovarian (HPO) axis, supports production of LH, and helps boost your body's own progesterone. Clinical research shows it can significantly reduce PMS symptoms. It usually needs 3 to 6 months of consistent use.
Avoid if you already have high progesterone, a hot constitution, are on the pill, have PCOS, or are depressed.
Also, make sure you get enough protein, vitamin B6, magnesium (hello, dark chocolate), zinc and vitamin C.
3. Support your adrenal glands and reduce stress
The adrenal glands play a key role in producing precursor hormones that help with progesterone synthesis. Stress steals from this process.
- Licorice root (Glycyrrhiza glabra), a traditional adrenal-support herb. It helps the body better cope with stress and fatigue. Avoid in cases of high blood pressure.
And most importantly, activate your parasympathetic nervous system, your rest and digest state. This is where healing and hormonal balance truly happen. Here are herbs that help you to get into that state.
4. Sync with your cycle
Your body has a deep intelligence that even science hasn't fully understood. Working with your body, instead of against it, is the heart of cycle syncing. Aligning your herbs, exercise, work, and rest with your hormonal shifts can create profound change.
Curious? Start exploring Cycle Alchemy: a 4 week journey through all phases of your cycle. With herbal remedies and ritual.
YOUR GAME PLAN
Balancing your hormones naturally is not about fixing something broken, it's about reconnecting with your body's rhythm, supporting your organs of detoxification, and feeding your system with the right nutrients, herbs, and rest.
I'm happy to help you if you feel the call.
DEEPEN WITH CYCLE ALCHEMY
Your menstrual cycle is a portal to power.
This is your invitation to go beyond symptom relief...
Into the deep feminine wisdom that lives in your womb.
Into a new way of living, working, and loving- in sync with your rhythm.
Because when you honor your cycle, you don't just heal... you rise.
Cycle Alchemy is a 4-week journey of cycle based teachings that help you uncover your power. Through herbs, rituals, guided practices, and ancient insights.
Sources (amongst others)
- Trickey, R. Women, hormones & the menstrual cycle (1998)
- Gladstar, R. Herbal healing for women
- Stansbury, J. Herbal formularies for health professionals
- Cerqueira RO, et al. (2017). Vitex agnus-castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health. 20(6):713-719. PMID: 29063202