For some, problems related to menstrual health can start since menarche, the very first period of a female, or they can start much later in their reproductive years. These concerns can range from mood swings to heavy bleeding, painful menstrual cramps, and even more complex conditions like endometriosis or infertility.
A major factor to consider when trying to get your menstrual health back on track is, nutrition.
Foods to Focus on
Healthier sources of fats help to balance hormone production, protect heart health, and may help with depression and night sweats associated with perimenopause.
unsaturated fats in extra virgin olive oil, flaxseed oil, sesame oil, avocado oil
omega fatty acids found in wild-caught salmon, tuna, sardines, nuts and seeds
Consuming enough protein is important not only as a source of energy in the production and transport of hormones, but also to maintain lean muscle mass and bone health as we age.
grass-fed meat, fish, eggs, cheese
Plant-based sources: tofu, legumes (beans, peas, lentils), quinoa, nuts, seeds
Fiber not only aids in regulating bowel movements, it improves insulin resistance and aids in hormone recycling, which may help reduce menstrual and perimenopause symptoms and decrease the risk of breast cancer.
Sources: whole grains, legumes, chia seeds, fruits and vegetables
Phytoestrogens are compounds found in plants that can have estrogen-like effects in our body when maximized in our diet. A diet high in phytoestrogen-rich foods may be beneficial in perimenopause as estrogen levels drop.
Sources: organic soy, chickpeas, mung beans, whole grains, sesame and sunflower seeds, cherries, and plums
Foods to Avoid
When making positive diet and lifestyle changes, it is always recommended to avoid or limit the following foods due to their minimal nutritional value and great contribution to disease.
processed and packaged foods
simple carbohydrates and refined grains (refined sugar, high fructose corn syrup, candy, soda, white bread, baked goods)
added sugars, artificial food dyes, artificial flavors
caffeine
alcohol
If you think you may benefit from some of these nutritional recommendations, consider making an appointment to your doctor first to ensure you are making the appropriate changes for your unique health needs.