Women’s health - Foods, Hormones & The Monthly cycle !

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The Hormone Balance in a Women’s Monthly Cycle depends on so many factors - diet, exercises, rest, sleep pattern and stress!

An imbalance can arise in the body with too much estrogen or too little estrogen, too much progesterone or too little progesterone …. A whole lot of symptoms can arise such as bloating, tummy issues, heavy flow, prolonged periods, achy joints, weight gain, dry skin, brittle nails, hair loss, sleep issues during different times in the cycle. Long term problems as thyroid issues, blood pressure problems, PCOS, cysts, endometriosis… seems like a never ending list. Emotional issues can be challenging too. Understanding the Monthly cycle and eating for our hormones can help reduce these fluctuations helping minimise PMS, something very much within our control.

Yes, foods can actually be categorised as estrogen boosting and progestrone boosting foods which when consumed at the right time (phase) of the month helps support our hormones during the monthly cycle encouraging a good Period. This works for all diet plans … vegan, veg, non-veg, high protein, diabetic… it is all about eating your favourite foods at the right time in the month to help balance out the hormones.

1.THE MONTHLY CYCLE

To understand this we can first look at the Monthly Cycle Chart ….

During each phase foods should be adjusted as per your symptoms

Foods based on the monthly cycle to support the body’s normal hormone function. This is a general guideline.

• Follicular Phase Mid-month estrogen rising: foods high in estrogen needed during this time to support ovulation and avoid an anovulatory cycle.

• Luteal Phase Days 22-24 progesterone rising: foods high in progesterone would help at this time to build a strong uterine wall.

• Few days before Period, both falling : in preparation of forthcoming period. Reduce progesterone foods during this time.

• Periods : Think progesterone falls and periods start (yeh) Avoid high progesterone foods at this time and will need to adjust estrogen foods as per the flow.

In conclusion, it is interesting to observe how the diet follows the same pattern of the hormone in the month. You are also able to do a simple Keinsology muscle test on foods to see which suit you during that phase of the month.

2.EATING FOR YOUR HORMONES

The body knows what to do…. let’s try to support our bodies with the best nourishment it needs at the right time.

TOP TIP : Create a MEAL PLAN of your favourite foods or herbal teas. You just need a few GO-TOs that will help balance out those hormonal fluctuations. Below are some food suggestions or google to check if they support estrogen or progestrone in the body.

Estrogen boosting foods

• High-fat dairy products.

• Red meat and animal protein.

• Soya and soya products.

• Seeds - flaxseeds, pumpkin seeds, chai seeeds

• legumes Chickpeas, red beans, black-eyed peas, green peas,split peas

• Refined grains, sugars and carbohydrates such as in white pasta, white bread, cakes, cookies, boxed cereals

• Caffeine, coffee, tea.

• Alcohol, beer and red wine

• SpearMint tea / Nettle tea / Green tea / Rasberryleaf tea

Progesterone boosting foods

• Greens & Cruciferous Vegetables, brussel sprouts, cabbage, spinach, broccoli.

• Tomatoes, Kale and Pumpkin.

• Citrus fruits as oranges, lemon, grapefuit …. Gauva and Mango

• For vitamin A, betacarotene in carrots and sweet potatoes, also a high source of fiber

• Fish Salmon, light tuna healthy fat oils rich in Omega 3. Cook with olive oil, coconut or avocado oil in place of vegetable oil that has good levels of unsaturated fats.

• Fortified milk and calcium rich dairy products

• Chesterberry tea / Wild Mint tea

Reduce estrogen naturally

• Go organic, Avoid processed foods

• Avoid eggs, dairy, tofu, soya, green tea & coffee, estrogen foods

• EAT Green leafy Eat plenty of leafy dark greens vegetables Broccoli, cauliflower, kale, Brussels sprouts, cabbage - Cruciferous Vegetables

• Vitamins A foods and Vitamin D recommended dose 7,000IU/daily oral vitamin D or 50,000 IU/week

• Paneer as an option for meat or soya protein

• Fiber in raw carrot fruits as Bananas and Apples,

• Low fat Greek Yogurt, with active cultures and added vitamins. Probiotic Yogurt

• Pomogranate, a natural adaptogen balancing estrogen

• A pinch of tumeric to your meals, anti inflammtory, liver support and detoxification that helps in eliminating excess estrogen.

• Sugar is a no-no, instead opt for unsweetened brands or add fresh fruit to sweeten.

• Magnesium rich foods - dark choco treat for those days x

• Tulsi, Holy Basil is a wonderful herbal tea that supports adrenal function will help regulate hormones, weight fluctuations and a good one for relieving Estrogen dormancy symptoms too

• Avoid Xenoestrogens in everyday items

The above is a general guideline for your diet during the monthly cycle

that should be slightly adjusted as per the symptoms you get.

Please get in touch for more information and to understand if your symptoms are related to an increase or fall in estrogen or progestrone. The Women’s Health Workshop covers this topic in much details. Bach flower Remedys and EFT tapping are other non-evasive yet holistic approaches to bring comfort and relief during this time.

Archana x

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