Your Menstrual Cycle and Immunity

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For many women, menstrual cycles can be debilitating. From painful cramps and bloating to monstrous cravings and nausea to irritability and weepiness, it’s as if your period runs the show for your body one week each month. These symptoms may leave you wondering why you feel so sick on your period. It’s because sex hormones, like estrogen, progesterone, and testosterone, actually affect the immune system and its function. Your menstrual cycle plays a key role in your immunity and susceptibility to illness.

The Relationship Between the Menstrual Cycle and Immune System

Research shows that the menstrual cycle affects immune cell numbers and modulates their activity throughout the 4-week cycle. In fact, systemic diseases, such as autoimmune diseases, asthma, diabetes, cardiac arrhythmia and schizophrenia, display worsening symptoms premenstrually or during menses. This is likely due to physiologic effects on the body mediated by progesterone and estrogen fluctuations.

Furthermore, menstruation is considered an inflammatory event. This is because the gradual decrease of progesterone causes an influx of inflammatory cytokines and leucocytes to the uterine environment. In contrast, as progesterone levels increase, inflammation decreases.

We tend to think of inflammation as a bad thing. It’s important to understand that this is not always the case. Increasing inflammation spurs the immune system into action and is one way our bodies fight off pathogens.

The Follicular Phase

The first part of your cycle, the follicular phase, begins on the first day of your period and lasts until ovulation (around day 13-14 for most women with regular cycles). During this time, estrogen levels rise in preparation for ovulation. Increased estrogen causes an inflammatory response, typically increasing antibodies. So you are likely less susceptible to infection during the follicular phase.

There are exceptions to this theory. Certain people, such as those with autoimmune disorders, experience worsening symptoms with increased inflammation.

The Luteal Phase

The next part of the menstrual cycle is the period following ovulation and before your period starts (so approximately days 15-28). During this phase, progesterone levels rise. This causes a decrease in the immune system’s inflammatory response. For those with asthma or other inflammatory diseases, this means they will experience fewer symptoms. For individuals without any underlying disorders, the decreased inflammation equals decreased immunity.

Suppressed inflammatory response actually increases a person’s risk of infection, so many women are more likely to get sick during the luteal phase.

But Why?

Interestingly, scientists propose a physiologic reason for the intricate relationship between your menstrual cycle and immunity. Keep in mind that the menstrual cycle functions to prepare your body for pregnancy, and the body’s goal is promote pregnancy.

During the follicular phase, you can’t get pregnant because you haven’t ovulated yet. So your body works to fight off foreign invaders so that you can stay healthy enough to become pregnant.

However, after ovulation, estrogen levels decline and your immune system is down-regulated by increased progesterone. This happens in order to prevent immune cells from attacking a fertilized egg.

The Bottom Line

In a nutshell, your immune system is stronger during the first phase of your cycle, from the time you start your period until ovulation. After ovulation, when most women experience PMS symptoms, immunity decreases and women become more susceptible to infection and illness.

What Can You Do?

Most women feel crummy during the latter part of the luteal phase, as this is when PMS symptoms mount. Understand that your immune system is a bit weaker during this time and be nice to yourself.

Caring for yourself will not only ease PMS, but it may prevent you from getting sick. Make sure you eat properly and resist those urges to binge on chips and ice cream. Do some gentle exercise and drink lots of water to keep the lymphatic system moving. Take a nap if you need one. Check out these Essential Oil Blends for PMS for some premenstrual TLC.

An interesting study also showed that having more sex increases immunity, so a hop in the sack may also help ward off illness.

Have you tried Thinx period underwear? I’m telling you girl, you need to give this a try! Check out this article about the Dangers of Feminine Hygiene Products and learn more about Thinx!

Supporting Different Personalities During the Quarantine

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When the chips are down and times are tough, sometimes it’s difficult to know how best to care for others. Everyone handles crisis and stress differently, based on past experiences and how our brains are wired. What helps and uplifts one person may mean little to another person. This is where learning about different personality types can help. If you understand a person’s outlook, you can offer support where it is most needed and appreciated. Check out these tips to help you learn how to support people with different personalities during the current COVID-19 quarantine.

Personality Types

When it comes to learning about personality types, there are about as many assessment tools out there as there are personalities! This is because, as humans, we are innately curious about what makes ourselves and others tick. A quick internet search will reveal hundreds of different assessments.

One of my favorite assessments is the color assessment. Unlike many other methods, it is quick and simple and provides relatively accurate general information for pretty much anyone. People typically have one predominant color with strengths in an additional color or two. Some people receive more balanced results and will be a somewhat equal mix of three or even all four colors. Here’s what they mean (in a nutshell):

Red

  • Success driven
  • Goal-oriented
  • Natural leaders
  • Confident
  • Love attention
  • Love a challenge
  • Can be overbearing and controlling
  • Overachievers

Blue

  • †Life of the party
  • Fun
  • Energetic
  • Encouraging
  • Friendly
  • Selfish
  • Can be unreliable

Green

  • Analytical and research-driven
  • Perfectionist
  • Make well-informed decisions
  • Problem solver
  • List maker
  • Prefer fact over opinion
  • Can be emotionally detached

Yellow

  • Relationship focused
  • Avoid conflict
  • Friendly and honest
  • Nurturing and servant hearted
  • Supportive of others sometimes to a fault
  • Peace maker
  • Team player

Applying This Knowledge

Now that you have a bit of background, I bet you can guess the predominant color of most people you know well. Once you do that, you can begin to learn different strategies to support those people in ways that mean most to them. During difficult times, it will speak volumes to friends and family members if you take the time to support them in meaningful ways.

Supporting Different Personalities During the Quarantine

Red – help them feel in control

Remember, those reds prefer to be in charge. An out-of-control virus and mandatory quarantine create lots of stress for this person. They need a job and they need to feel in control. To be most supportive, respect their need to make their own decisions their own way, even if you don’t necessarily agree. Because they prefer to take action and stay busy, offer activities to help them feel useful.

This is a great time to bring up some neglected projects or long-term tasks. Anything that can keep a red occupied and feeling successful will help ease the stress of the situation. What a red hates is wasting time and feeling idle.

Blue – let them talk

The outgoing blues may be suffering the most right now. Staying at home can make them feel totally isolated and down. Simply calling and chatting with these friendly types can do much for their outlook. Consider setting up a group video chat to catch up.

Tap into a blue person’s creativity with a project or activity that appeals to them. Be loyal and call frequently just to see how they are doing and offer an opportunity for them to talk.

Green – distract them from the facts and figures

The greens of the world are caught up in ALL the research. They may be predicting trends and sharing graphs and charts about every detail of the virus. Greens love to share their knowledge, so allow them to tell you all they know. But at the same time, find ways to take their minds off the doomsday predictions.

The best way to support this personality during the quarantine is to pull her away from the news feeds. Ask her to find you the best recipe for just this sort of event. Invite her to go for a walk. Greens also love to sort and organize, so this is a great time to ask advice about the best way to sort your bookcase or kitchen cabinets.

Yellow – nurture them back

Any type of crisis is the yellow person’s time to shine. Chances are, those yellows are out there ministering to everyone and anyone in any way they can. They may be picking up groceries, checking in on people, making face masks, or a myriad of other tasks to help out.

Yellows thrive on affirmation and praise, so recognize their efforts and tell them how much good they are doing. Allow them to share and debrief as well. If you live with a yellow (or can visit your yellow friends) offer a shoulder rub or other nurturing service. Encourage her to care for herself and take time to recharge. Simple acts of kindness mean a lot to them, so consider sending a meaningful text, or better yet, a handwritten card.

Looking for an essential oil blend to help get through the crisis? Check out Essential Oil Blends for Uncertain Times.

If you’re a bookworm, a great read for learning how to support others during this period of time is Option B.

Sustainable Swaps that are Better for You and the Environment

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Have you ever stopped to consider the number of single-use products you use? Every item you use one time and toss in the trash ends up in a landfill. Not only that, but the cost of these items adds up over time. What if you could swap some of these consumable items with more sustainable items? Check out some of these ideas to help you save money and protect the environment.

Reusable Razor

Last year, more than $1.2 billion in disposable razors were sold in the U.S, according to a market research firm. That’s a lot of plastic being dumped into the environment.

Replace your disposable razors with a reusable razor. The only waste is the steel blades, and these may be recyclable in your area. Below are couple different options to consider:

The Made For YOU reusable razor by Bic is suitable for men or women. You can sign up for a subscription to get discounts on blades. The flexible blades include a lubrication strip with aloe vera and vitamin E for a smooth glide whether shaving your face, legs, chest, or underarms.

The Bambaw Ladies Safety Razor is the last razor you’ll ever need to buy. The durable metal razor comes in black, rose gold, or silver as well as a handy stand.

Get your man the Weishi Nostalgic Long Handle Razor. This high-quality handcrafted razor is just like your grandfather used to use, only better.

Reusable Cup and Straw

An estimated 1,500 plastic bottles end up as waste in landfills or thrown in the ocean every second. It takes around 700 years for a plastic water bottle to decompose. Not only that, but these bottles often contain chemicals like Bisphenol A (BPA) and phthalates that are harmful to your health. It’s time to swap the plastic water bottles for a sustainable reusable bottle or cup and straw.

The Bubba 24 oz. Vacuum-Insulated Stainless Steel Tumbler with Straw keeps liquids hot or cold for up to 18 hours. Plus it comes with a lifetime warranty.

My favorite water bottle, the Sip by S’well Water Bottle was gifted to me at an event. The lid stays on so tightly and it has never leaked on me. I love how the mouth piece is small, making it easy to drink even while on the go. Plus, it comes in a ton of colors and patterns.

Thinx Panties

Menstrual products include a cornucopia of plastic. Tampons come wrapped in plastic, encased in plastic applicators, with plastic strings. Pads generally contain even more plastic, including the leak-proof base, the synthetics that soak up fluid, and the packaging. 40 years worth of products for the average woman adds up to a lot of trash. And don’t get me started about the expense of so many products that last just a couple hours.

If you haven’t heard of Thinx panties yet, it’s time to give them a try. The cute, easy-to-wear panties actually work, and I feel better knowing I’m making a healthier choice for my body and the environment. Get a $10 discount on Thinx Panties for your next cycle.

Food Storage

We use so many plastic bags and containers to store food. Switching to reusable containers and bags is a sustainable swap that will eliminate so much waste.

Storage Bags

Ditch the single-use zipper plastic baggies for these Redrocket Silicone Food Storage Bags. These non-toxic, BPA-free bags are thick and sturdy. The best part is they are microwave, freezer, and dishwasher safe. Can your regular plastic baggies do all of that?

Mesh Produce Bags

Keep produce fresher using these Ecowaare Reusable Mesh Storage Bags. They come in three convenient sizes for all your fresh fruits and vegetables.

Grocery Bags

†Check out these colorful lightweight Reusable Grocery Bags. These extra-large, sturdy bags are machine washable and very compact. Designed to hold up to the biggest tasks, they even come with a one-year no-rip guarantee.

Dryer Balls

So many dryer sheets contain allergens such as benzyl acetate, dichlorobenzene, or ethyl acetate that can be very irritating to airways, skin and eyes. Wool Dryer Balls are chemical free, reusable, and help combat static in clothing and linens. They also improve the efficiency of your dryer by absorbing moisture from clothing. This is one sustainable swap that is better for you and the environment.

Love online shopping? Let me take the guesswork out for you. Check out all of my custom shopping guides.

Alternatives to Lysol

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People are using disinfectant sprays more and more to prevent the spread of viruses and bacteria in their homes and offices. Although touching a surface or object is not the primary way most viruses and bacteria spread, it is one way pathogens are transmitted from person to person. To combat this, many people reach for a chemical disinfectant spray or wipe. But what many people don’t realize is that these products carry some hefty risks, making alternatives to Lysol something we should all be interested in.

The Dangers of Lysol

Read the Label

Much of the concern regarding this famed spray is right on the product label. The precautionary statements say “Hazards to Humans and Domestic Animals.” That’s reassuring.

It also warns to rinse surfaces that may come in contact with food or potable water after spraying. Most people spray counters, door knobs, and other commonly touched surfaces—as well as children’s areas and toys—and never rinse. Do you? Think about that the next time you touch the door knob and then reach for a snack with the same hand. What hazardous chemicals are you potentially ingesting and spraying on your toddler’s toys?

What’s even more alarming is the ingredients listed on the front of the bottle. Just a tad over 1% of the product consists of the active ingredients, while about 99% are “other ingredients”. This begs the question, what exactly are those “other” ingredients? According to the Safety Data Sheet for Lysol, these include propane and butane, among others. Here you go, Jimmy, how about some lighter fluid?

A peek at the OSHA safety data sheet for the primary active ingredient in lysol includes warnings such as:

  • Wash face, hands and any exposed skin thoroughly after handling.
  • Do not eat, drink or smoke when using this product.
  • Do not breathe dust/fume/gas/mist/vapors/spray.
  • Wear protective gloves/protective clothing/eye protection/face protection.
  • Use only outdoors or in a well-ventilated area.

I don’t know about you, but I typically don’t don a mask, gloves, and protective goggles when I clean my home.

Are We Encouraging Superbugs?

Nasty ingredients aside, there are potential long-term effects of using microbial sprays in our homes. Some studies show that using antimicrobial agents encourages bacterial and viral mutations. These mutations actually produce resistant strains of bacteria that are much harder to kill.

Alternatives to Lysol

Soap and Water

One of the simplest—and most effective—ways to clean almost every surface and object in your home is with good ol’ soap and hot water. Studies show you don’t even have to use antibacterial soap. A thorough washing with soap and water removes the majority of germs from hands, objects, and surfaces.

Vinegar

Acetic acid, the active ingredient in vinegar, has a pH of around 2.2, making it a very strong acid. This makes it a wonderful inexpensive and non-toxic disinfectant. If you choose to clean with vinegar, be sure to purchase one that is at least 5% acetic acid. (The label will list the acidity.) When you dilute with water, use at least 50% vinegar in your solution for disinfection. You may even want to make it a bit stronger for stubborn mildew or other areas.

Hypochlorous acid (HOCl)

Hypochlorous acid is a weak acid that forms when chlorine dissolves in water, and itself partially dissociates, forming hypochlorite. This solution is so safe, it is actually used in topical formulations to treat various skin disorders. HOCl exhibits broad-spectrum antimicrobial activity that is directly toxic to many bacteria and fungi and might also impart antiviral properties. 

HOCl is made with an electrolyzed water system using plain water and table salt.

Hydrogen Peroxide

Hydrogen peroxide is another inexpensive way to a wide range of microorganisms, including bacteria, yeasts, fungi, viruses, and spores. The concentration and the time the peroxide stays on the surface contribute to its efficacy, so don’t dilute and allow it to air dry instead of wiping away. One way to use hydrogen peroxide to clean surfaces is to simply attach a sprayer to the bottle.

Alcohol

Alcohol is used in many hospitals to disinfect tools and facilities. If you can get over the smell, 70% alcohol is effective at getting rid of most bacteria, viruses, and fungi. You can choose from isopropyl alcohol (rubbing alcohol) or grain alcohol (ethanol, found in vodka, everclear, and other spirits).

Essential Oils

Many people love using essential oils to clean their homes as well. You can make your own DIY spray to clean many hard surfaces in your home. See the recipe below that combines a few of the suggestions on this list.

DIY Disinfectant Spray

Ingredients

  • †1 cup vodka or rubbing alcohol, 90% alcohol content or higher (the higher the better)
  • 1/4 cup white vinegar, at least 5% acidity
  • 7 drops of each of these essential oils: juniper, cypress, Laurus nobilis (bay laurel), oregano, and clove

Instructions

Combine all ingredients in a spray bottle. Shake gently to combine. Spray on hard surfaces in your home and allow to dry. For best results, do not wipe, but allow it to stay on surfaces.

Looking for more DIY cleaning recipes? Check out Spring Cleaning DIYs for some inspiration.