Each stage of our menstrual cycle requires different support and nutritional requirements which is why consuming traditional foods and tonics at these stages can be so beneficial.
So what are traditional foods and tonics?
These are foods which have been used for centuries in different cultures which place significance on their ability to provide energy, vitality and promote healing. Below you will find a list of foods which are important for regulating your cycle, addressing hormonal imbalances, boosting energy and relieving PMS that you can easily include in your diet throughout your cycle.
Green Leafy Vegetables - Rich in Iron and Magnesium, greens are an important daily addition, however they are even more essential at the time of menstruation to ease pain and cramping plus boost iron which can be lowered due to blood loss, especially if you experience heavy bleeding. Examples Spinach, Rocket, Kale and Silverbeet. Add leafy greens to smoothies, stews, curries and salads.
Nuts + Seeds – A great source of protein, omega 3, vitamins and minerals such as Magnesium, Calcium, Iron and Zinc. Try to include nuts and seeds such as hemp seeds, flaxseeds, cashews, almonds and brazil nuts into your diet for increasing energy, reducing cramping and regulating your cycle. You can do this by eating them raw or slightly toasted, adding them to smoothies or sprinkling over yoghurt, hot meals or salads. Nuts and seeds are great for helping to initiate ovulation and regulate your cycle as they help to balance the ration of estrogen to progesterone.
Berries – Great for boosting your antioxidant status and reducing inflammation, you can add blueberries, goji berries, blackberries, strawberries etc to smoothies and also add them to museli or on top of yoghurt and chia puddings. They are great for supporting the quality and health of your ovum and supporting ovulation.
Reishi Mushroom – A medicinal mushroom for calming the spirits and tonifying the nervous system. You can stir it into hot drinks such as hot chocolate made with raw cacao, plant based milk and a little raw honey or maple syrup to sweeten. Great for when PMS strikes and you need to calm and ground yourself.
Raw Cacao – Boosts mood enhancing hormones and increases energy production. It is also rich in iron and magnesium. Use to make hot chocolate, add to smoothies, baking or raw treats. It can be a great substitute for sugar and dairy ladden cholcolate that we often craving leading up to menstruation. The magnesium in raw cacao is actually very helpful for pre menstural migraines and cramping as well as helping to release feel good hormones when we may be feeling low or irritable due to hormonal fluctuations.
Spirulina – An alkalising algae rich in iron and protein for boosting energy, tonifying the blood and balancing hormones it can be great to take especially after menstruation to rebuild blood stores and energy levels after your monthly bleed.
Legumes - Rich in protein, fiber, iron, magnesium and zinc for supporting energy production, digestive health and hormonal balance. Magnesium is important for reducing cramps in the lead up to and during menstruation. Make sure you soak your legumes prior to cooking to prevent gas and bloating. Split peas, red lentils, moong dahl, chickpeas and black beans are all highly nutritious legumes that you can add to meals for plant based protein and fiber.
Wholegrains – A great source of fiber, protein, magnesium, iron and zinc for supporting energy production, balancing hormones and emotional wellbeing. They are also rich in B Vitamins with Vitamin B6 being particularly important for increasing progesterone which is required in the second half of the menstrual cycle. Deficiency often causes PMS symptoms such as irritability, low mood, fluid retention and breast tenderness. Try to include wheat free wholegrains such as brown rice, quinoa, barley, spelt and rye into your diet in the form of sourdough, porridge or served straight with hot meals such as curries and stir fries.
Maca - A root vegetable with adaptogen properties, Maca is great for increasing resistance to stress and balancing our estrogen to progesterone ratio. It is useful to take throughout your cycle to regulate ovulation and cycle length. You can blend into smoothies or take in capsules.
Nettle - Rich in iron Nettle and a natural diuretic to help relive PMS related fluid retention and bloating it is great for drinking in the lead up to and during menstruation. Use 1-2tbs of loose leaf to relief PMS symptoms in the lead up to menstruation and as an Iron tonic during your bleed.
Dandelion - The leaf of Dandelion is great for relieving fluid retention and bloating whereas the root is great for helping your liver clear excess estrogen. Take in the lead up to menstruation as a tea or coffee substitute.
I personally try to include all of these foods at different stages of my cycle and definitely notice when I stray from these practices as I often tend to have more pronounced PMS and painful periods so it is sure worth experimenting with in order to support your hormonal health and wellness.
If you would like to know more about supporting your hormones then you can grab my free 'Hormone Detox and Reset Guide' Here!