Nourishing Your Menstrual Cycle: How to Support It with Food

You don't deserve the cramps, bloating, or mood swings!

The menstrual cycle is a natural and essential part of female reproductive health. However, many women experience discomfort and hormonal imbalances during this time. Food is a beautiful, powerful tool to support your cycle, provinding valuable nutrients that promote hormonal balance and alleviate symptoms. Grab a paper and pen, let's look at three ways to support your cycle using food.

1. Consume Omega-3 Fatty Acids: Gone are the days of fearing fat! Omega-3 fatty acids have anti-inflammatory properties and can help alleviate menstrual pain and reduce inflammation. Include foods rich in omega-3s, such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, in your diet. These healthy fats can help regulate hormone production.

2. Balance Blood Sugar Levels: Fluctuations in blood sugar levels can contribute to mood swings, cravings, and energy crashes during the menstrual cycle. To support stable blood sugar levels, focus on consuming complex carbohydrates, fiber-rich foods, healthy fats, and well-sourced protein. Opt for whole grains, legumes, fruits, vegetables, nuts, seed, and organic animal products. These foods provide sustained energy and help prevent blood sugar spikes and crashes.

3. Include Phytoestrogen-Rich Foods: Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Including foods rich in phytoestrogens can help balance hormone levels and alleviate menstrual symptoms. Foods like soy products (tofu, miso, tempeh), flaxseeds, sesame seeds, lentils, and chickpeas are excellent sources of phytoestrogens. Incorporating these foods into your diet can help regulate hormone fluctuations and support a healthy menstrual cycle. A note on flaxseeds: aside from them being a power-house phytoestrogen, this food has a dual purpose: flaxseeds are also awesome for flushing estrogen (estrogen-inhibiting) out of the system if individuals deal with estrogen dominance, or for those that are focusing on optimizing their follicular phase.

Supporting your menstrual cycle with the right foods is a natural and holistic approach to managing symptoms and supporting hormonal balance. Emphasizing nutrient-dense foods, consuming omega-3 fatty acids, balancing blood sugar levels, and including phytoestrogen-rich foods can truly up-level your menstual cycle. Every woman's experience is unique, so listen to your body and make dietary choices that work best for you.

Interested in supporting your cycle with food? Let's dive deep together.