The Best Foods to Include Throughout Your Menstrual Cycle

Understanding foods you eat when on your menstrual cycle can make a significant difference in how you feel each month. By incorporating certain nutrients, you can help balance hormones, reduce inflammation, and alleviate common menstrual symptoms.

We teamed up with our naturopath partner Emi to explore the best foods to support your cycle, and without further ado here is our guide for you.

1. Flax Seeds

Flax seeds are an amazing source of phytoestrogens, which can help modulate estrogen levels in the body. They are also a great source of fibre, which helps bind to hormones and ensure they are properly excreted in our stool. Including flax seeds in your diet can help maintain hormonal balance and promote digestive health.

2. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts help up-regulate our phase two liver detoxification pathway. This pathway needs to function optimally to ensure that our sex hormones are metabolised and excreted properly. Consuming these veggies can prevent the accumulation of excess hormones, which can lead to symptoms like PMS and heavy menstrual flow.

3. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon and seeds like hemp, are excellent at down-regulating inflammatory pathways in the body and promoting anti-inflammatory responses. These nutrients are particularly beneficial for anyone experiencing pain or headaches during their cycle. Including omega-3s in your diet can help reduce menstrual discomfort and support overall health.

4. Pumpkin Seeds

Pumpkin seeds are a powerhouse of nutrients, including zinc, magnesium, iron, and selenium. These nutrients assist our bodies through their calming, repairing, and replenishing actions. Adding pumpkin seeds to your diet can help support your body's needs during the menstrual cycle, promoting relaxation and recovery.

5. Ginger and Turmeric

Both ginger and turmeric are beautiful and warming herbs, which can help stimulate blood flow and promote a healthy menstrual flow. They are also effective at reducing inflammation and specifically targeting muscular cramps. Incorporating these herbs into your diet can help alleviate menstrual pain and support overall well-being.

The Power of Food as Medicine

Using food as a tool for medicine can significantly impact your menstrual health. However, if you feel you need extra support, don’t hesitate to reach out to Emi, who can provide personalised advice and assistance.