Are your periods getting you down? 4 tips for monthly relief!

Pain, bloating, mood swings, heavy bleeding – sound familiar? You’re not alone! It can feel like your period completely takes over your life – but it doesn’t have to! Despite what you’ve been told, your period needn’t be a monthly battle. It’s not normal for your cycle to negatively impact your day-to-day life, leaving you exhausted, emotional or in extreme discomfort. These simple tips can help you feel more balanced and in control again…

4 tips for monthly relief 💫

1. Eat magnesium-rich foods

Magnesium is a game-changer when it comes to your cycle! This mineral is found in various foods, including:¹

Leafy greens
Seeds
Nuts
Avocados
Dark chocolate

Magnesium has been found to reduce symptoms associated with PMS (premenstrual syndrome),² including painful cramps.³ Magnesium relaxes muscles and reduces the amount of prostaglandins produced.⁴ An increased amount of these hormone-like substances can cause inflammation, pain, heavy menstrual bleeding, and menstrual cramps.⁵ Low magnesium levels have been linked to chronic inflammation,⁶ highlighting the importance of optimal magnesium intake for menstrual cycle health.

2. Focus on blood sugar regulation

Your hormones naturally affect your blood sugar throughout your cycle – which is why you might crave more sweet foods or feel more tired during your Time Of The Month.

Elevated blood sugar levels have been linked to inflammation. Increased hs-CRP levels (an inflammation marker) have been linked to various PMS symptoms like breast pain, mood, and cramps.⁷ The good news? There are a couple of simple ways you can keep your blood sugar levels steady and avoid those dips that mess with your mood and energy.

Here’s how you can balance your blood sugar levels –

Combine all carbohydrates with protein and fibre. This will help to slow down the digestion of carbohydrates and maintain more balanced blood sugar levels. Say goodbye to the dreaded blood sugar rollercoaster!
Avoid refined sugars. Processed foods and drinks provide a quick hit of sugar, often resulting in blood sugar spikes. Instead, opt for a savoury snack or a naturally sweet snack like fruit. When eating naturally sweet snacks like fruit, always pair them with protein and fibre. For example, apple slices with nut butter.

3. Optimise your gut health

Your gut health goes way beyond your digestive system. Did you know it plays a role in hormone regulation? Your gut microbiome can metabolise and modulate sex hormones.⁸ There’s a group of bacteria within the gut called the estrobolome, responsible for metabolising oestrogen.⁹ If oestrogen levels aren’t regulated, high levels can worsen PMS.¹⁰

Dietary fibre is essential to the health of your microbiome. It provides the prebiotics needed to feed the probiotics, helping to support a balanced and diverse gut microbiome. Fibre supports elimination by promoting regular bowel movements and by binding to excess hormones such as oestrogen.

To support a healthy gut microbiome, focus on probiotics and prebiotics by incorporating our expertly designed gut health protocol. This protocol includes three key products – kefir, Complete Prebiotic powder, and Pure Fish Collagen. These products work together to optimise your gut microbiome, having a positive impact on your overall health and wellbeing, including your hormones.

Looking for an easy way to incorporate our gut health protocol? Try a smoothie – simple, nutritious, and delicious!

4. Increase healthy fats

Dietary fats were demonised for a long time, and sadly, confusion remains, but we’re here to squash it once and for all! Healthy fats are essential to your health. They are needed for hormone production,¹¹ and healthy menstrual cycles.

Healthy fats can be found in the following foods:

Nuts
Seeds
Avocados
Oily fish like sardines, salmon, anchovies, mackerel, and herring.
Olive oil

Other benefits of healthy fats include keeping you satisfied, balancing blood sugar levels, supporting your mood, and lowering inflammation.

With a few simple changes, you can finally take control of your period! Say goodbye to monthly struggles and welcome a healthier, more harmonious cycle.

Interested in learning more about women’s health? Check out this article – Gut health and hormones: how the microbiome shapes women’s wellbeing

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Are your periods getting you down? 4 tips for monthly relief!

4 tips for monthly relief 💫

1. Eat magnesium-rich foods

2. Focus on blood sugar regulation

3. Optimise your gut health

4. Increase healthy fats

References

Questions? Talk to a Nutritional Therapist on live chat!

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