Tired of painful cramps, unpredictable moods, bloating and low energy at that time of the month?
Reduce symptoms and live in harmony with your hormones by incorporating these period-positive foods & lifestyle changes.
Reduce cravings and support good energy, mood levels, and weight management by balancing your blood sugars:
Don’t skip meals
Swap to a savoury breakfast containing protein, fat and vegetables
Avoid sugars and refined carbs. Opt for substitutes like stuffed dates, dark chocolate, or banana “nice-cream”. If a craving takes you, pair carbs with a protein/ fat (eg toast with avocado instead of jam)
Avoid painful cramping by boosting your antioxidants and increasing healthy fats to reduce PMS.
Aim for at least half a plate of plant foods with each meal and try increasing these foods
Turmeric & black pepper
Green tea
Ginger
Dark leafy greens like kale, spinach, collard greens
Nuts & seeds
Avocado
S.M.A.S.H. fish (Salmon, Mackerel, Anchovies, Sardines, Herring)
Coconut
Extra virgin olive oil
Support detoxification by giving your gut and liver some TLC.
The body needs to get rid of excess toxins and hormones, otherwise they can start recirculating, causing bloating, and mood imbalances. Try the following:
Add cruciferous vegetables like broccoli, kale, cauliflower, rocket, and watercress, 3x a week ( opt-out if you have hypothyroidism)
Avoid plastics and chemicals in beauty & cleaning products
Incorporate probiotic foods like sauerkraut, miso and kefir daily
Drink at least 2L of water a day
Get your heart rate up at least 30 mins a day
Manage your stress & sleep with ‘natures valium’.
When in “fight or flight”, the body promotes inflammation and shuts down the reproductive and digestive system, causing symptoms like bloating, and irregular or painful periods. Managing stress and good sleep is crucial for a pain-free period. Magnesium, a.k.a. ‘natures valium’, will be your best friend to reduce stress, promote sleep and reduce period cramps.
Try a magnesium salt bath before bed
Practice deep belly breathing & meditation
Stick to a healthy bedtime routine
The secret to sustaining these habits when you are down in the dumps? Start with one that feels the most attainable.
From there, you will gradually build healthy hormone habits. Alternatively, working with a qualified nutritional therapist can help you can reach your goal faster and without guesswork. You can book in for a free 15-minute discovery call via the link here email victoria@manifestinghealth.co.uk to see how I can help.