MODULE 3: Hormones and Nutrition Flashcards
(36 cards)
What causes menstruation to start?
A drop in oestrogen and progesterone signals the uterus to shed its lining, starting your period.
How might you feel during the menstrual phase (Days 1-5)?
Low energy, fatigued, more withdrawn. Gentle movement and rest feel best.
What happens in the follicular phase (Days 1-14)?
FSH stimulates follicle growth, follicles produce oestrogen to thicken the uterine lining. One dominant follicle emerges.
Which hormones are active during the follicular phase?
FSH (stimulates follicle growth), Oestrogen (thickens lining, boosts mood and energy).
How might you feel in the follicular phase?
More energetic, social, confident, creative. Great for workouts and new projects.
What triggers ovulation?
A peak in oestrogen triggers an LH surge, which releases the egg.
Which hormones are key during ovulation?
LH (triggers egg release), Oestrogen (at peak, makes you feel best).
How might you feel during ovulation?
Most confident, attractive, high libido, social. Ideal time for conception.
What happens in the luteal phase (Days 15-28)?
Corpus luteum forms and secretes progesterone to maintain uterine lining. If no pregnancy, hormone levels drop and period begins.
How do hormones affect you in the luteal phase?
Progesterone calms, slows digestion, increases cravings. Declining oestrogen can cause mood swings.
Common symptoms in the luteal phase?
Tiredness, bloating, emotional, carb cravings, PMS (mood swings, tender breasts).
What is the brain’s role in the menstrual cycle?
The hypothalamus and pituitary release GnRH, FSH, and LH to control the cycle.
How does stress affect hormones?
Chronic stress elevates cortisol, which can disrupt the reproductive hormone axis and reduce sex hormones.
Do all women ovulate on day 14?
No, only 14% do. Over 70% ovulate before day 10 or after day 17. Cervical mucus can help track fertile window.
What are the three types of oestrogen?
Oestradiol (E2 - menstruating women), Oestrone (E1 - postmenopause), Oestriol (E3 - pregnancy).
How does oestrogen affect the brain?
It has anti-inflammatory and neuroprotective effects, influencing mood, memory, and physical activity.
How does oestrogen affect gut health?
It influences microbiome, motility, and gut sensitivity. 40% of women with IBS report symptom changes across the cycle.
Oestrogen and body composition?
Oestradiol regulates fat storage. Postmenopause, women may gain visceral fat and 0.7 kg on average.
How does oestrogen influence appetite?
It suppresses appetite—women eat ~200–300 fewer calories during the follicular phase.
Signs of oestrogen dominance?
Heavy, painful bleeding, clots >10c coin, breast tenderness, risk of iron deficiency.
Signs of low oestrogen?
Flat mood, low libido, hot flushes, vaginal dryness, joint pain, low bone density.
How do phyto-oestrogens help?
They act as SERMs to balance oestrogen levels. Found in flaxseeds, tempeh, miso, edamame.
How to support oestrogen balance?
Eat enough calories, avoid over-exercising, manage stress, and include phyto-oestrogens daily.
When is progesterone most abundant?
7–10 days before menstruation, during the luteal phase.
