{"id":10297,"date":"2023-03-01T02:44:24","date_gmt":"2023-03-01T02:44:24","guid":{"rendered":"https:\/\/nara.care\/?p=10297"},"modified":"2023-07-04T19:02:38","modified_gmt":"2023-07-04T19:02:38","slug":"nutrition-and-herbs-to-support-a-healthy-menstrual-cycle","status":"publish","type":"post","link":"https:\/\/nara.care\/nutrition-and-herbs-to-support-a-healthy-menstrual-cycle\/","title":{"rendered":"Nutrition and Herbs to Support a Healthy Menstrual Cycle"},"content":{"rendered":"\n

What to eat at each phase, why your needs for various macros go up and down, exercise\/movement needs and herbs to support<\/em><\/strong><\/p>\n\n\n\n

You\u2019re standing in front of the refrigerator berating the version of yourself that went to the grocery store and didn\u2019t buy more chocolate. You get a ping on your phone and let out an irritated groan, knowing it\u2019s probably one of your annoying relatives saying something irrelevant. Why am I so moody, you wonder\u2026 A few days later, the answer arrives in the form of your period. <\/p>\n\n\n\n

Irritability, for many women, is just one of many symptoms associated with the menstrual cycle. There are headaches, nausea, cramps, sore breasts, slowed or accelerated digestion, and sometimes painful ovulation. But, how many of these symptoms are just \u201cpart of the package\u201d and how many could be minimized with proper whole-body care?<\/p>\n\n\n\n

Here are some ways to maximize comfort throughout your cycle:<\/p>\n\n\n\n

Nutrition\u00a0<\/strong>
Your body has different needs depending on where you are in your cycle. Have you ever noticed that right before your period, you start to crave a little more sugar or just a little more of everything? This is your body\u2019s way of asking for more overall calories in the luteal (post-ovulation) phase in case you need to support a pregnancy! Try to meet the need with healthy fats and proteins. Also, that chocolate craving? Could be our body\u2019s way of asking for more magnesium, so GO FOR IT! Opt for a dark chocolate, low on sugar.<\/p>\n\n\n\n

Here\u2019s a run down of the basic needs your body has during each phase of your cycle:<\/p>\n\n\n\n

Menstrual phase (On your period) – During this phase, you should try to avoid foods that add to inflammation or could upset your digestion. Skip alcohol and fried foods. Focus on nourishing your body with plenty of liquids, warming foods and fiber. Magnesium can help ease cramps. Go for dark chocolate, seeds and avocados. <\/p>\n\n\n\n

Follicular phase (after your period, getting ready to ovulate) – This is when your estrogen is highest, so focus on fibrous fruits and vegetables to help metabolize it. You may have been taking it a little easy while on your period, so if you are starting to feel more energized and want to get active, go for it! <\/p>\n\n\n\n

Ovulation: You\u2019ll probably feel the most energized during this phase. Keep up the greens and fruits to help escort out estrogen. If you\u2019re really kicking butt at the gym thanks to that boost in energy, make sure to hydrate and fuel up adequately.<\/p>\n\n\n\n

Luteal phase (getting ready for your period, or a baby!): You\u2019ll want to increase calories, particularly protein and fats to make sure your body is satisfied and the sugar cravings don\u2019t drive you crazy. You\u2019re preparing to bleed (or be pregnant), so get ready to get cozy. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Herbal Supports<\/strong><\/p>\n\n\n\n

Ginger<\/strong>
Ginger can help with pain due to cramps. Some studies show that ginger is almost as effective as NSAIDs pain relievers.\u00a0<\/p>\n\n\n\n

Maca<\/strong>
Maca is renowned for its sexual wellness benefits. It has been shown to support libido and sexual function.\u00a0<\/p>\n\n\n\n

Vitex agnus-castus<\/strong>
Also sometimes called Chasteberry or Chaste tree, Vitex agnus-castus is used to ease breast pain and discomfort due to PMS<\/p>\n\n\n\n

Summary\u00a0<\/strong>
As always, stress management, exercise, time in nature and connection to community are important components of whole-body health. Adding herbal supports and cycle-specific nutrition are great ways to start to tune into your body\u2019s needs and minimize discomfort throughout your menstrual cycle.\u00a0<\/p>\n\n\n\n

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\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3518208\/\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/www.webmd.com\/diet\/health-benefits-maca#1\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/7282607\/\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/moodymonth.com\/articles\/what-foods-to-eat-during-your-cycle\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/www.healthline.com\/nutrition\/10-foods-high-in-magnesium#avocados\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/avivaromm.com\/understanding-your-menstrual-cycle\/\n<\/div><\/figure>\n\n\n\n
\nhttps:\/\/www.healthline.com\/health\/womens-health\/guide-to-cycle-syncing-how-to-start#for-sex\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"

What to eat at each phase, why your needs for various macros go up and down, exercise\/movement needs and herbs to support You\u2019re standing in front of the refrigerator berating the version of yourself that went to the grocery store and didn\u2019t buy more chocolate. You get a ping on your phone and let out […]<\/p>\n","protected":false},"author":29,"featured_media":10299,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"\n

What to eat at each phase, why your needs for various macros go up and down, exercise\/movement needs and herbs to support<\/em><\/strong><\/p>\n\n\n\n

Are you ready to ditch hormonal birth control?<\/p>\n\n\n\n

In theory, birth control is on our side, right? At its conception (ha, get it?), hormonal birth control was a huge deal for women\u2019s independence and our ability to control if and when we wanted to have children. <\/p>\n\n\n\n

But, in recent years, women have started to speak up about the numerous side effects we feel from hormonal birth control, while holistic medical experts have started to shed (ha) light on the importance of regular ovulation for our whole-body health. <\/p>\n\n\n\n

Here\u2019s what you need to know about birth control and your cycle: <\/p>\n\n\n\n

    \n
  1. Having a period is considered so<\/em> medically vital that it is referred to by the American College of Obstetricians and Gynecologists as the Sixth Vital Sign. How our period shows up (regularity, heaviness, accompanying symptoms) is considered to be a crucial indicator of overall health. <\/li>\n<\/ol>\n\n\n\n
      \n
    1. Hormonal birth control effectively shuts down your cycle. With the exception of some hormonal IUDs, you generally do not ovulate while on hormonal birth control. Even if you are bleeding each month, it\u2019s not the same as bleeding after ovulation. It\u2019s called a \u201cwithdrawal bleed\u201d and it is a hormonally different event.<\/li>\n<\/ol>\n\n\n\n
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      1. When you ovulate, your body produces sex hormones (estrogen and progesterone). These hormones are not just useful for fertility and having a period, they have tons of roles in the body including regulating mood, bone health, and insulin sensitivity, and prevention of heart disease and dementia. If you don\u2019t ovulate, you don\u2019t get these hormones or these benefits.<\/li>\n<\/ol>\n\n\n\n
          \n
        1. Ok, this one is wild. Being on hormonal birth control affects your whole body, including your brain. Did you know that even who you are attracted to can change because of birth control? To have your mind blown and learn how\/why this happens, check out this TedTalk from Sarah E. Hill<\/a>, author of How the Pill Changes Everything: Your Brain on Birth Control.<\/em><\/li>\n<\/ol>\n\n\n\n
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          1. Many patients are placed on birth control to \u201cregulate\u201d their period when they suffer from conditions such as PCOS and endometriosis. But, if you\u2019re not actually having <\/em>a cycle, it can\u2019t be regulated. The pill can help you have a withdrawal bleed at a regular interval, but this, again, doesn\u2019t give you the benefit of hormones from ovulation. Holistic medical experts like Dr. Aviva Romm <\/a>or Lara Briden ND<\/a> have advice for how to manage these conditions while allowing your body to cycle. <\/li>\n<\/ol>\n\n\n\n

            Now, if you decide not to use hormonal birth control, what do you need to consider? Certainly, you\u2019ll need an alternative method for prevention of pregnancy. Non-hormonal options include the copper IUD, barrier methods (like good old fashioned condoms!) or the Fertility Awareness Method, which involves using biomarkers to understand when you are most (and least) likely to get pregnant. <\/p>\n\n\n\n

            Next, especially if you were using hormonal birth control to manage period symptoms, you\u2019ll need to consider how to support a healthy, symptom free period. The health of your cycle relates to the health of YOU, so holistic health practices will go a long way in decreasing unwanted period symptoms such as cramps, breast tenderness, or moodiness. Make sure that you are supporting your body with regular exercise, stress management (meditation practices, adaptogens), a nutrient dense diet, hydration and rest. <\/p>\n\n\n\n

            Here are some additional tips to support your cycle health:<\/p>\n\n\n\n