Tips for supporting a healthy menstrual cycle naturally
Woman are frequently written off when expressing discomfort and pain associated with their menstrual cycles. The truth is, PMS, heavy bleeding, vomiting, debilitating cramps, severe bloating and long periods are not normal! They can be signaling an issue of hormone imbalance, PCOS, thyroid dysfunction, endometriosis, fibroids, etc. Women experiencing these symptoms are often put on birth control pills which can help to alleviate symptoms but they do not treat the root cause of the problem. When the time comes to come off of the pill, they can see that the same symptoms return and may have worsened. While there is a time and place for birth control pills, the root cause of these symptoms must be investigated and treated by a qualified practitioner.
My favorite part of my job as a nutritionist is empowering you to make the changes that YOU have control over! Some simple dietary and lifestyle changes can have a huge impact on painful and uncomfortable symptoms. These tips below are general hormone supporting tips. However, for more personalized recommendations and nutrient testing, reach out and we can begin to investigate your menstrual health together!
Avoid synthetic fragrances in personal care and home products
Synthetic fragrances are known endocrine disruptors. If your products have “fragrance” listed in the ingredients and you can smell a strong scent, try to limit use.
When your products with fragrance run out, opt for fragrance free versions when restocking. Candles, room sprays, body soap, body lotion, body sprays, deodorant, perfume hair products all frequently contain high amounts of synthetic fragrance.
Look for “Fragrance free” on the label
Eat healthy fats
Your sex hormones are made out of cholesterol from food. Avoiding fats and eating only “fat-free” or “low-fat” foods can cause insufficient fat intake and hormone deficiencies.
Healthy fats: Fatty fish, nuts, chia seeds, flax seeds, avocado, olive oil, eggs, grass-fed dairy, grass-fed meat, coconut, olives
Be sure to include omega-3 fats into your diet to reduce inflammation, leading to less pain during periods
Avoid blood sugar fluctuations
Blood sugar spikes lead to a release of cortisol. Chronic high cortisol levels can lead to long periods, painful periods, irregular periods, decreased sex drive, etc.
Limit intake of “naked carbs.” Pair carbohydrates with protein and fat to reduce a blood sugar spike. ex) Banana with peanut butter, Berries and greek yogurt, Apple and a cheese stick
Take a walk after a high sugar or carbohydrate meal to send the glucose straight to your muscles to be burned!
Consume adequate protein
Aim to consume protein consistently throughout the day for adequate absorption.
Protein sources to consume in each meal and snack:
Protein powder, collagen powder, beef jerky, eggs, deli meats, greek yogurt, cottage cheese, meats and chicken, fish, beans, lentils, nuts, canned fish, etc.
Avoid plastic food containers and non-stick pans when possible
Plastics and non-stick pans contain chemicals that act as endocrine disruptors and can mess with your hormones. This can lead to unwanted menstrual symptoms over time.
Opt for glass food containers whenever possible. If you cannot avoid the plastic, try to avoid microwaving the food in that plastic.
Non-stick pans can leach chemicals straight into even your healthiest meals! Opt for cast-iron or stainless steal. Switching up cookware may seem intimidating but once you get it down, you’ll be happy you made the switch. How to cook with stainless steel Cast Iron skillet tips
Consume phytoestrogen foods regularly
These foods include edamame, tempeh, tofu, soy milk, beans, lentils, etc.
These foods can contribute to cycle regularity.
Test nutrients relevant for hormonal and menstrual health and address insufficiencies
Omega-3 fatty acids, calcium, vitamin D, zinc, iron, magnesium, potassium, B- vitamins, vitamin C
A nutritionist can help you obtain these values, interpret the data and can provide guidance on how to increase necessary nutrients.
Use a period tracker app to see if your periods are regular
A regular menstrual cycle is between 21-35 days. Day 1 is the first day of significant bleeding and the final day is the day before bleeding occurs.
A “normal” period is between 3-7 days. If bleeding is over 8 days, that may indicate an issue.
If they are not in the length that is considered “normal,” or are particularly heavy or painful, speak to your medical provider about it.
Try castor oil packs for relieving menstrual cramps
Wearing a castor oil pack is going to increase circulation to the abdomen which means more efficient delivery of nutrients, and removal of waste.
You can wear a castor oil pack nightly or daily to improve overall reproductive organ health, liver function, GI functions and more. It can also be worn when experiencing menstrual cramps, with or without a heating pad to eliminate pain and inflammation.
Opt for menstrual cups, menstrual discs, period underwear and pads when possible.
Tampons can contain neurotoxins, reproductive toxins, carcinogens and irritants. These are mainly found in conventional, non-organic brands.
There have also been heavy metals found in tampons, including organic brands.
The tissues in the vagina are highly absorbent which could mean that these harmful toxins are being absorbed.
To reduce exposure, opt for these safer options. I use a menstrual cup and the disc from Saalt.
