This way to smooth menstrual cycles

Do you find “that time of the month” a bit of a challenge? Or a total write-off? It’s different for every woman, for many it’s a breeze, but for others it can come with feeling puffy, uncomfortable, and experiencing mood changes.

If any of this sounds familiar, then you’d probably love to have the type of period experience that has minimal impact on your busy daily life. So, here’s our top hacks for smooth menstrual cycles.

Are your hormones in balance?

Many of the issues around our periods are caused by the balance of our two main hormones - oestrogen and progesterone. When they are well-balanced, things run smoothly. However, at some time in a woman’s life, things may get out of whack leading to cycle changes or increased PMT (premenstrual tension) symptoms.

What about oestrogen?

For women who are still having periods, it can be common to experience an overabundance of oestrogen. This can lead to problems such as heavy periods and discomfort. Often women can experience heightened emotional sensitivity, weepiness, breast discomfort and puffiness. Oestrogen is metabolised through the liver so supporting a healthy balance can often be achieved by supporting liver health.

Hacks for supporting healthy oestrogen levels

• Keep coffee/caffeinated drink consumption to one or two max per day and opt for a more nourishing brew instead – we love herbal teas, cacao, and functional mushrooms. Our channels for processing our hormones in the liver are the same ones that process caffeine. Too much time spent processing caffeine means less removing excess oestrogen. Want to reduce your caffeine intake? Check out our guide: how much coffee is too much.
• Increase brassica vegetables in the diet, as they are used by the liver in its detox processes. This includes vegetables like kale, broccoli, brussels sprouts, cauliflower, and bok choy. DIM (diindolylmethane) can also be used by people looking to support the liver for healthy oestrogen balance.
• Replace your consumption of plastics and chemical sprays that contain oestrogen mimicking chemicals known as “xenoestrogens.” Look for stainless steel or glass containers and drink bottles, which are a much healthier choice for you and our planet.

What about progesterone?

This hormone tends to increase in the second half of our cycle as it’s important for holding the uterine lining in place in case we’ve fallen pregnant. It’s also a hormone that makes us feel calm and relaxed. So, it would be no surprise to find out when progesterone is out of balance there can be a tendency towards shorter cycles, spotting, and many women find they have a “very short fuse”.

Hacks for supporting healthy progesterone levels

• Chaste tree is the number one herb for supporting a healthy balance of our key hormones, including both oestrogen and progesterone.
• Flaxseed helps to support healthy hormone balance and healthy ovulation. It can be helpful for supporting the second half of our cycle when many of the PMS issues occur.
  Nourishing tip: try adding some ground flaxseed to your porridge or smoothies.

How to experience a comfortable period

For many women, the start of their monthly cycle means being curled up on the couch with a hot water bottle. Discomfort around the menstrual cycle can be caused by natural chemicals called prostaglandins that are made in the lining of the uterus. Prostaglandins cause the muscles and blood vessels of the uterus to contract.

Hacks for supporting “hottie-free periods”

• Magnesium is an important mineral for relaxing the muscles, including those in the pelvic area. Increase magnesium-rich foods like leafy greens, nuts and seeds, whole grains and avocado.
• Exercise supports health circulation and helps blood flow to the pelvic area. Studies have shown women who exercise regularly experience less discomfort around their menstrual cycles.
• Also, on supporting healthy circulation there are many warming herbs that support healthy blood flow and normal tissue tone in the uterus. Try sipping on warming herbal teas around your cycle by adding ginger root to boiling water or chuck in a cinnamon stick.

Fluid balance

Many women experience fluid build-up change closer to their period and find themselves wearing baggy clothes to hide puffiness and bloating. Progesterone activates the retention of salt, which draws fluid with it, leading to bloating and swelling that can make us feel uncomfortable.

Hacks for supporting healthy water balance

• Even though you might be tempted to snack, try to cut back on salty foods. Many processed foods are secretly high in salt as it makes things taste good. Look out for sauces, dips, soups, crackers, chips, processed meats and savoury snacks which tend to be high in salt.
• Keep drinking plenty of water. Although it seems like the last thing you should do if you retain water, being dehydrated can cause the body to hang onto water even harder.
• There are many herbs that can support healthy water balance. Dandelion or ginger tea are herbal helpers. Also, try adding parsley and lemon juice in a jug of water and drink this throughout the day.

Help with sugar cravings

Many women find their sweet tooth kicks in before their period or they experience extra carb cravings. These cravings are real and are caused by our hormone fluctuations, and they boost our feel-good hormones.

Hacks for supporting premenstrual sugar cravings

• Many women have cravings for chocolate before their period. This might be due to a need for magnesium, as cocoa is a good source. Make sure you are eating plenty of magnesium-rich foods before your cycle. And if you want chocolate (who doesn’t?), reach for rich dark chocolate or a hot chocolate made with nourishing cacao.
• Zinc is important for supporting sugar balance, so make sure you eat lots of zinc-rich foods like nuts, seeds, fish, and legumes.
• Make sure you start your day with protein, as it supports stable blood sugar levels through the day. Think eggs, oats, or peanut butter on toast.
• Increase foods that support healthy serotonin levels like dairy products, bananas, turkey or chicken, nuts and seeds, tofu, and eggs.

While our period might not be something we ever look forward to, with the helping hand of herbs, nourishing foods, and lifestyle changes, there’s a lot we can do to bring about more balance and ease.

Always read the label and use as directed. If symptoms persist see your healthcare professional.

Clinicians (Douglas), Auckland

TAPS PP9207