Lessons From Clients

8 Hidden Patterns Behind Menstrual Health Struggles (And What To Do About Them)

When it comes to menstrual health, there are so many hidden patterns and common misconceptions that continue to show up—again and again—in my work with clients. Whether it’s painful periods, irregular cycles, PMS, fatigue, bloating, or digestion issues, these symptoms often have underlying causes that we’ve never been taught to look for.

In this blog, I’m sharing 8 of the biggest patterns I’ve noticed while supporting menstruators through their healing journeys. For each one, I’ve included a simple action step so you can start making changes right away.

Let’s dive in.

1. You Might Not Be Eating Enough

One of the most common patterns I see is under-eating. Many people restrict their food intake to lose or maintain weight—but this backfires. When your body doesn’t get enough nourishment, it struggles to regulate hormones, energy levels, and even your menstrual cycle. This can show up as fatigue, irregular periods, or worsened PMS.

💡 Action step: Start tracking your intake. Are you getting enough protein, healthy fats, and complex carbs throughout the day? If you’re trying to lose or maintain weight, focus on reducing ultra-processed foods rather than cutting food overall.

2. Constipation Is More Connected to Period Problems Than You Think

This one surprises a lot of people: constipation is directly related to hormonal health. When you’re not eliminating regularly, waste and toxins—including excess hormones—linger in the body. This leads to bacterial imbalances, bloating, hormonal acne, and painful periods.

💡 Action step: Aim for 1–3 bowel movements a day. Increase your intake of fiber-rich foods (like veggies, fruit, legumes, whole grains, nuts, and seeds), drink at least 1.5 liters of water daily, and move your body to keep things flowing. Skip the fiber supplements—real food is best.

3. Low Energy Is So Common, It Feels Normal

Many clients don’t even realize how fatigued they are until their energy improves. Afternoon crashes, trouble waking up, or feeling exhausted after a full night’s sleep are all signs that something deeper—like blood sugar imbalance or adrenal fatigue—might be going on.

💡 Action step: Track your energy levels throughout the day and across your cycle. Noticing a dip mid-afternoon? Your lunch might need more fiber or healthy fat. Extra tired before your period? You might need more nutrients and sleep. Random energy crashes? Look into caffeine, stress, and blood sugar swings.

4. We Need More Time Outside

Especially for those in cold climates, we spend far too much time indoors. But our bodies need natural light. Daylight exposure supports hormone production, mental health, and overall menstrual health.

💡 Action step: Get at least 10–15 minutes of outdoor light each morning. Even on cloudy days, natural light helps regulate your circadian rhythm. No time? Try sipping your morning tea on the porch, taking a short walk after meals, or simply cracking a window for some fresh air.

5. Gut Imbalances After Antibiotics or Birth Control Are Common

Most menstruators I work with have a history of antibiotics or hormonal birth control—and both disrupt gut health. This gut imbalance (called dysbiosis) can lead to symptoms like bloating, food sensitivities, acne, irregular periods, and more.

💡 Action step: If you’ve used antibiotics or hormonal birth control, support your gut with healing foods like bone broth, fermented foods, and fiber-rich veggies. Rebalancing takes time—3 to 6 months or longer—so be consistent and patient.

6. Hormone Testing Is Often Done at the Wrong Time

Bloodwork for hormones isn’t one-size-fits-all. Some tests must be done at specific times in your cycle for accurate results. For example, testing progesterone too early or too late in the cycle can show misleading results.

💡 Action step: If you’re getting hormone labs, research the best timing (like 7–9 days after ovulation for progesterone), or work with a practitioner who understands cycle-specific testing.

7. “Healthy” Eating Isn’t Always As Healthy As It Looks

So many people come to me saying they eat “really clean”—but when we look closer, their meals are full of hidden sugars, refined carbs, or missing key nutrients. Many foods marketed as healthy (like low-fat yogurts or granola bars) can actually disrupt blood sugar and hormones.

💡 Action step: Keep a food journal or take photos of everything you eat for a few days. Are you including protein and healthy fats in every meal and snack? Look for patterns. You might be surprised by how processed or unbalanced your meals really are.

8. Mental Health and Nervous System Support Are Often Overlooked

In our fast-paced world, stress often takes the back seat—but your nervous system plays a major role in hormone production and balance. Chronic stress can throw off your entire cycle by affecting the way your body communicates internally.

💡 Action step: Prioritize practices that regulate your nervous system, like breathwork, gentle movement, nature time, or mindful rest. Mental health and emotional regulation are just as important as nutrition and supplements when it comes to menstrual health.

Final Thoughts

If you’ve been dealing with period problems, cycle irregularities, or symptoms like fatigue and bloating, these patterns might be playing a role in your experience. The good news? Small changes can make a big difference over time.

Which of these 8 patterns stood out to you the most? Start with one action step this week—you don’t need to do everything at once.

Ready to feel better?

✨ Ready to feel better every month? I made a free PDF guide just for you:
Natural Remedies for PMS & Period Symptoms (That Actually Work)
Discover real, holistic solutions to cramps, mood swings, bloating, and more—so you can take back control of your cycle naturally.