Calling all the single (and taken) ladies. For decades, our menstrual cycle has been surrounded by misinformation and confusion.
In the US alone, almost 40 million women struggle with some form of hormone imbalance. This ranges from PMS, painful periods, low energy, to infertility. For years women have been suffering in silence and finally, this medical issue is coming to the forefront of medicine.
What is a normal menstrual cycle?
While this can vary amongst women, it’s important to know in general what a normal cycle should look like.
- Lasts 26-32 days. The goal is consistency each month.
- While you may feel some heaviness or slight sensation in your lower abdomen, cramping that requires hot water bottles or medications is not normal.
- The color should be bright red to cranberry color with no heavy clotting from beginning to end.
- Should last anywhere from 4-7 days.
Top 3 foods to biohack your hormones.
Increase fermented foods to support healthy gut bacteria.
There is a set of gut bacteria that is specific to estrogen called the estrobolome, which produces an essential enzyme that helps metabolize estrogen. Your gut is part of the elimination system that is vital to detox excess estrogen.
Eat more Fiber.
The goal is 25 grams per day. Fiber is essential to support our liver to detox excess estrogen. Freshly ground flax seeds are an easy addition to the diet. You can sprinkle over salads, avocado, or add to smoothies.
INCLUDE MORE Cruciferous vegetables IN YOUR DIET.
Vegetables like Brussel sprouts, kale, collards, broccoli, cabbage contain a substance called DIM (Di-Indolyl Methane). DIM is particularly effective at helping the liver process and eliminate excess estrogen.
Top 3 supplements to regulate the menstrual cycle.
This relaxing mineral is involved in 300 different enzymatic reactions in the body including making sex hormones. Yet almost 80% of us are deficient. Magnesium is specifically on the uterus to relax the muscle lining during a period. Taking 200-400 mg of magnesium glycinate each night can help reduce or eliminate those dreaded menstrual cramps.
Available as a tincture or capsule, this herb is known to stabilize the luteal phase or second half of the menstrual cycle. It also supports LH (luteinizing hormone) which aids in regular ovulation. It is especially helpful if you decide to stop birth control pills to support a more natural cycle. If you are still on the pill, you will not reap the benefits of this herb.
An overall deficiency in B vitamins can lead to fatigue. Vitamin B6, in particular, is essential to support healthy progesterone levels. It also works in conjunction with liver enzymes to reduce excess estrogen production which can lead to hormonal imbalance.
PMS and Hormone Imbalances
PMS is the result of a hormone imbalance and it’s not something you should expect to be part of your menstrual cycle. Everything from lifestyle and diet modifications, to the right supplements, can help you take control of your period naturally and leave you feeling more energized and balanced.
If you have a thyroid condition, endometriosis, PCOS, or persistent PMS, it’s best to be fully evaluated by one of our expert physicians. We will take a comprehensive look at your hormones including speciality testing to determine the root cause of your imbalance and create a personalized plan to get you back to feeling your best.