There are over 4 billion females on Earth. Studies show that almost 80 percent of them will suffer from some kind of hormonal imbalance in their life. Most of those 3.2 billion females will not even know they have an imbalance and will experience symptoms without knowing why.
The female hormone cycle, or menstrual cycle, affects almost half the Earth’s population. Yet most people know little of how it works or what happens when it doesn’t work properly. The cycle is blamed for women’s moodiness and emotional outbursts. Often the topic is shushed or viewed as disgusting.
Yet this cycle, intricately designed and created by God, needs to be understood by both sexes. Studying its design shows God’s incredible mind as Creator. We see how He built His physical and spiritual laws into the cycle. When those laws are kept, female hormones can balance.
Men: Don’t Be Ignorant
1 Peter 3:7 instructs husbands to dwell with their wives “according to knowledge.” In Biblical Manhood, Joel Hilliker poses the question to men, “How hard have you worked to dwell ‘according to knowledge’ regarding your wife’s feelings and emotions?”
He continues, “Don’t be ignorant about the changes she experiences during her monthly cycle. Physical discomfort and hormonal fluctuations can make it much harder for her to control her emotions, and should be considered and sympathized with. … This doesn’t mean coddling her—she is still responsible for her own actions—but do consider the toll it takes on her. This becomes even more important as a woman goes through menopause. … A husband can do his wife a wonderful favor by giving her love, attention, appreciation and understanding.”
God, through His laws of marriage, designed a husband to play a key role in balancing his wife’s hormones.
The Hormone Cycle
God created men with a simple daily hormone cycle. In a healthy male, testosterone levels rise as he sleeps, peaking when he wakes up. As the day progresses, levels fall and bottom out by night in time for him to go to sleep, when the cycle repeats.
Women, on the other hand, were created with a cycle that spans, on average, 28 days. In a healthy female, three main sex hormones—estrogen, progesterone and testosterone—naturally rise and fall at different points to create an incredible cycle designed to create life. Every woman is different: Some have a couple days more; some less. But a body with balanced hormones will have the same length of cycle every time. An inconsistent cycle could indicate a hormone imbalance. Other causes could include stress, excessive exercise, poor diet or conditions like a thyroid disorder or polycystic ovary syndrome.
There are four phases in the hormone cycle. The first is the menstrual phase. This begins on the first day of bleeding and on average lasts three to seven days. Many women tend to have lower energy on days one and two of this phase due to hormones being at their lowest point (Figure 1).
The follicular phase also begins on the first day of bleeding and lasts about half the month. During this time, the ovaries produce 5 to 20 follicles, each containing an immature egg. As estrogen increases, the healthiest of the eggs matures, and the rest disintegrate back into the body. During days 6 to 13, estrogen levels rise, leading to increased energy and strength. Serotonin (the “happiness hormone”) also rises, leading to a surge in happiness and mood. Endorphin (a “feel good” brain chemical) production increases. Many women feel best around this time, both emotionally and physically.
Ovulation, when the ovary releases an egg, occurs at the midpoint of the entire cycle, often day 14. This stage lasts 24 hours. This is the best time for conception. There is a five-day window around this time for conception because sperm can live in the female body up to five days.
The luteal phase comprises the second half of the cycle. After ovulation, the egg leaves the ovary and begins to travel through the fallopian tube. Progesterone rises and thickens the uterine lining. If the egg is fertilized, it attaches to the uterine wall. If not fertilized, estrogen and progesterone levels drop, the lining is shed, transitioning a woman back to the beginning of the cycle. During this stage a woman is preparing for a potential baby. Therefore, she usually experiences a subtle decline in energy and strength and often needs more sleep. Often on days 24 through 28, the need for nourishment increases, and metabolism increases. If pregnancy does not ensue, menstruation then begins.
The Hormone Hierarchy
A woman’s three main sex hormones have a lot to do with a properly functioning body. Many female health problems stem from an imbalance of these hormones. Some live with symptoms for so long that it seems normal. But this is not how God designed the female body to function.
To balance out the hormones, we must first understand the purpose of each, what causes disruptions, and how to get them back in balance. There is no magic cure or fancy pill. Balancing them is a process, just as getting them out of balance was a process. And every woman is different, so what may work for one may not work for another. But generally, hormones can be placed in a hierarchical structure. To balance out what is on the bottom of the hierarchy, everything above must be dealt with first.
God restored the knowledge of how to correct hormone imbalance 60 years ago through Herbert W. Armstrong. In a 1962 article, Mr. Armstrong listed seven laws of health: “God so designed the mechanism of the human body that, given [1] proper food (and few indeed know what that is!); [2] drinking the right amount of pure water; [3] breathing properly of pure air; [4] getting sufficient exercise—and that is not necessarily a great amount; [5] obtaining sufficient rest, recreation and sleep; [6] maintaining normal regularity of elimination, which includes more frequent bathing and rubdowns than many realize; and [7] keeping the mind in a positive, cheerful, active and peaceful state, the body would never be sick!” (Plain Truth, September 1962). How well we keep these laws will impact hormone balance.
Estrogen
Few women have too little estrogen. Low estrogen levels can come by excessive exercise, not eating enough calories, or a problem in the pituitary glands. Also, as women age and enter perimenopause then menopause, their ovarian function naturally declines, leading to a significant drop in estrogen.
Both men and women can have too much estrogen in the body. Our high-estrogen society is making girls begin menstruating younger—10 to 12 years old instead of 13 to 15 years as it was years ago. Synthetic xenoestrogens, which act like estrogen in the body and increase estrogen levels, are found in the chemicals in beauty and hygiene products, pesticides sprayed on foods, and processed foods.
Estrogen imbalance can cause mood shifts, fatigue, headaches, hot flashes and irregular or absent periods. Excess estrogen can also cause the uterus lining to build up more than usual during the first half of the cycle. This thicker lining can cause a heavier menstrual flow.
To help balance out estrogen levels, three of God’s health laws need to be followed. The first two are proper diet and sufficient exercise. These help ensure a healthy liver. The liver can then break down excess and synthetic estrogen, which the gut bacteria will then further break down and remove. If the liver is taxed through processed foods, refined sugar or high alcohol intake, it cannot start the process. Coffee also causes the liver to hold on to estrogen. A healthy gut microbiome regulates the level of circulating estrogen for both men and women. A healthy gut will assist in removing excess estrogen from the system. Also, fat tissue stores and secretes estrogens. The higher the body fat, the more excess estrogen is stored in the body. Over time, getting sufficient exercise and eating natural foods can help deal with that.
But a third law of health that most don’t consider often is regular elimination. Two separate studies in 2019 and 2023 found that high estrogen levels can decrease gastrointestinal motility, leading to constipation. This causes estrogen to remain in the body longer. When foods high in insoluble fiber, like legumes or oats, are eaten, excess estrogen will bind with them and be eliminated.
Testosterone
In females, testosterone is an overlooked but important hormone. It plays a key role in sleep, bone health, muscle strength, sexual desire, thinking ability and mood. Ideally, the body regulates the right amount of testosterone. It is a fine balance: Too much testosterone and a woman becomes manlier; too little can cause lack of energy, loss of strength, low sex drive, joint pain, obesity, infertility, irregular menstrual cycles, depression, hair thinning, dry skin and trouble sleeping. (Some of these symptoms overlap with low estrogen; others are also associated with thyroid dysfunction.) Most of these symptoms are seen in women going through perimenopause and menopause. Women with polycystic ovary syndrome often have similar issues.
A 2015 study published in the Pharmaceutical Journa found nonsteroidal anti-inflammatory drugs (nsaids) such as ibuprofen, Tylenol and Advil, which are taken as “solutions” for pms symptoms, can inhibit ovulation, lower progesterone levels, and lower testosterone levels. These create hormone imbalance, which brings worse symptoms and leads to taking more nsaids. Exercise releases endorphins, the body’s natural pain inhibitor, which will alleviate cramp pains. This is one reason why working out more intensely at the onset of one’s period works well for some women in lessening cramps. Strength training can also increase testosterone levels.
Inadequate sleep decreases testosterone levels. One study produced by the University of Chicago found that after only one week, healthy young men who slept only five hours a night experienced a 10 to 15 percent decrease in testosterone levels.
Progesterone
Progesterone is critical for pregnancy because it thickens the uterine lining, which helps a fertilized egg grow into an embryo then to a fetus. After conception, high progesterone levels prevent the body from ovulating while pregnant, suppress uterine contractions, and help the breasts prepare for breastfeeding.
Low progesterone levels may make it hard for a woman to conceive and may increase her risk for miscarriage. They will impact mood, disrupt sleep and cause hot flashes. Because of progesterone levels naturally declining, women are more irritable in the week leading up to their period.
Barring any medical issues, low progesterone levels result from chronic stress, age, high estrogen and a poor diet.
At the bottom of the hormone hierarchy are estrogen, progesterone and testosterone. Directly impacting those three is insulin. Before a woman can try to balance the three sex hormones, she must deal with insulin.
Level Two: Insulin
Insulin is the sugar-storing hormone. The body makes it to help control your blood sugar level. After a person eats, the intestines break down carbohydrates from food into glucose. The glucose enters the bloodstream, raising blood sugar levels. The pancreas releases insulin to escort the glucose from the bloodstream into the body’s cells to make energy. The body stores any extra sugar in the liver and muscles to use later. When those two can’t store any more, excess is stored as body fat, leading to weight gain. Over time, if there is a consistent overload of glucose in the bloodstream, the cells stop responding to insulin. At this point the body becomes insulin resistant. The pancreas keeps releasing more insulin to make the cells respond, and eventually the pancreas can’t keep up. This raises blood sugar. High blood sugar is damaging to the body, so the body begins to store the sugar as body fat.
In women, when insulin surges, the pituitary glands shut off production of estrogen and progesterone. This creates a dangerous downward imbalance spiral if not addressed. As estrogen drops, serotonin drops, resulting in a mood drop. The body reacts to correct this and encourages the quickest way to happiness: eat your way to it. Food cravings kick in, usually for foods with high sugar content, which causes insulin to spike more. This lowers estrogen again, and a dangerous cycle ensues.
This scenario happens to a lot of women during the luteal phase. Estrogen levels naturally drop during this phase, leading to cravings. Progesterone, which is rising, is an appetite stimulant. The body is preparing to possibly implant and nourish a fertilized egg, so appetite increases. During this phase, eating correctly and exercise is key. Understanding these hormonal shifts makes it easier to make rational decisions instead of impulse eating. Eating protein and good fats, and making sure carbohydrates are complex carbohydrates that contain fiber, will stabilize insulin levels. These foods slow the flow of glucose and regulate blood sugar. Exercise will also help by using up excess glucose.
Before insulin can be dealt with, however, the stress hormone must be addressed.
Level Three: Cortisol
Cortisol is a double-edged sword. It is essential for life, yet too much of it creates chaos in the body. During stressful situations, cortisol triggers the liver to release glucose into the bloodstream. It also triggers the pancreas to decrease insulin and increase glucagon, spiking blood sugar. This provides extra energy to deal with stress. But too much cortisol for too long can lead to insulin resistance. When cortisol increases, progesterone can be converted into cortisol, lowering progesterone levels. Also, the body stops producing testosterone. Some symptoms of high cortisol are weight gain in the midsection, face breakouts, severe fatigue, headaches, mood swings, irregular periods, painful periods and muscle weakness.
God created the woman to be “the weaker vessel” (1 Peter 3:7). This is evident in cortisol’s effect on the female body. She was not designed to deal with the constant stress of protecting, providing for and leading a family.
To help reduce cortisol levels, the first six of the seven laws of health can be applied. A review published in the September 2023 Journal of Nutritional Medicine showed diets high in processed foods boost cortisol levels over time. Dehydration can also temporarily increase these levels. “Breathing properly of pure air” has been shown to reduce stress. Johns Hopkins University School of Medicine states diaphragmatic breathing stimulates the parasympathetic nervous system, which helps lower cortisol. When a person exercises, the body does produce cortisol; however, it decreases after a few hours. Regular exercise can improve the body’s resilience to acute stress. Over time, with consistent exercise, the amount of cortisol produced from exercise will lessen. However, overexercising generates too much cortisol. This puts the body into a catabolic state, where it begins breaking down fat or muscle during recovery instead of repairing muscle.
One of the most important laws to keep for lowering cortisol levels is to prioritize sleep. Normally, cortisol is low when a person goes to sleep and continues to drop until midnight; then levels slowly rise, peaking around 30 minutes after waking up. Insufficient sleep stresses the body and increases cortisol for the next evening. The elevated levels then affect sleep for that night, creating more stress—and the cycle continues. Establishing and sticking with a sleep schedule is crucial. Dry brushing (“rubdowns”) can also activate the parasympathetic nervous system and help lower cortisol levels.
‘But the Greatest of These Is’
Despite doing our best to keep the health laws, life can at times get overly stressful. There are bills to pay, children to raise, unexpected circumstances arise. Sometimes balancing cortisol is impossible. For extra help in these moments, God designed one of the most fascinating hormones: oxytocin. When oxytocin is produced, cortisol levels drop, allowing insulin and the sex hormones to be dealt with.
Oxytocin is better known as the love hormone. In Ephesians 5, the Apostle Paul codified God’s laws of marriage. A wife is commanded to submit to her husband (verse 22). God twice commands the husband to love his wife (verses 25, 28). To the extent that command is followed, he can help balance his wife’s hormones. This is vital when a wife is going through perimenopause and menopause. A husband can help his wife produce oxytocin through sex, snuggles, “I love yous” and other romantic acts. Oxytocin tells the brain, You are safe, you are loved, there is no danger. This stops the production of cortisol, and the rest of the hormones can be balanced out.
Husbands, there may be times in your wife’s life—postpartum, perimenopause and menopause—when she may be unreceptive to acts of love. This is likely due to hormone imbalance. Both parties need to be aware of this to avoid misunderstandings and hurt feelings. The couple will need to work together to bring everything back into balance.
For single women, Dr. Mindy Pelz in her book The Menopause Reset, writes that oxytocin can be produced through other means like hugging, talking with your best friend, laughing, and having meaningful conversations. God also designed two other ways, based on His laws, that can produce oxytocin. The first is to feel gratitude (consistent with the seventh law of health). The other, even more fascinating way to produce oxytocin is by giving to others—even through random acts of kindness. Mr. Armstrong defined God’s love as “an unselfish outgoing concern for the good and welfare of the one loved.” God designed His way of life—the way of give—into the hormones. Living God’s way will help balance out the hormones.
God intended us to live the abundant life and to be in health (John 10:10; 3 John 2). He gave the physical and spiritual laws that, when kept, regulate the body to function as He designed it. To the extent that we work to keep these laws, we will enjoy the health God intends us to.