Every month women experience their menstrual cycle. For some of us this time can be dreaded, taxing, painful, and unpleasant. But, I am here today to tell you that it doesn’t always have to be this way. In fact, when you are feeling things like excessive cramping, bloating, pain in the back and irritation this might be a sign that hormones are out of balance, your detoxification system is sluggish, or your endocrine system is not working up par. Instead of reaching for the ibuprofen all the time or possibly calling in sick to work we can approach the cycle from a holistic standpoint and improve the overall experience. The menstrual cycle historically was a time when women were invited to go inward and experience a deeper connection with their bodies. Over time we have lost this connection, and understandably so with the increase is symptoms like cramping and bloating. Who wants to go inward when they have so much pain all they can do is lay in bed in the fetal position? I think we have all been there and I am here to let you know we can change this.
So, first things first, lets learn what the 4 phases of the menstrual cycle are and what to expect during each.
Phase 1: Follicular Phase, 7-10 days
- The follicular phase is also known as the “proliferative phase” because rising estradiol (estrogen) levels cause the endometrial lining of the uterus to proliferate and thicken. During this phase you may experience an increase in physical energy. Towards the end of this phase you will start to have increase in vaginal secretions that are while to yellow in color and tacky or sticky in texture.
-During this time women tend to be more social, creative, and stimulated. It’s the perfect time to go out with friends, work on new projects, do something new, and move. Yoga, Pilates, dance, and even rock climbing are all great exercises to give a try during this time of your cycle.
- When choosing foods sticking to fresh, vibrant, light foods will continue to support your energy during this time. Fermented foods, fresh vegetables, lean protein, sprouted beans and seeds are all recommended. Lightly steaming or sautéing vegetables is also suggested so you don’t tax the digestive track
Phase 2: Ovulatory Phase, 3-4 days
-Estrogen levels continue to increase as an egg is released into the fallopian tubes, which eventually travels to the uterus. The uterine lining continues to thicken as estrogen levels increase. Testosterone (yes, women also produce testosterone) drops during this phase.
-During this time you can start to experience some light pelvic pain, light headaches, surges of energy with drops into fatigue, and funny cravings for certain food. During this time vaginal discharge is clear, wet, and slippery.
-During this phase you may feel more inclined to connect with others in a more heart felt way. Sharing your deep thoughts and communicating your ideas is best during ovulation. You may also find you are naturally wanting to dress up and look your best due to the unconscious effort to attract a mate! So go out on that date you have been putting off and doll yourself up!
-Energy levels are still pretty high, so during this phase you can push it a bit with workouts. HITT training, boxing, weight lifting, running, and plyometric drills are all great ways to get the body moving.
-Foods to focus on are fiber rich again as well as contain the antioxidant glutathione. Glutathione helps support the liver and flushes out extra estrogen. Symptoms of acne and excessive bloating may point to the liver needing assistance in flushing out estrogen. Fruits like figs, raspberries, strawberries, and apricots are great. Asparagus, Brussels spouts, Swiss chard, spinach tomatoes, dandelion, and eggplant are all good choices. Continue to cook foods to assist the digestive system in breaking them down for better digestion.
Phase 3:Luteal Phase, 10-14 days
-Estrogen levels continue to rise and the rise in progesterone starts. One egg is released into the uterus where it will either be fertilized or not. If the egg is not fertilized progesterone will come to a halt, which triggers your period to start. Testosterone will increase towards the end of this phase.
-Physical energy during this time decreases and premenstrual symptoms may develop. Bloating, irritability, mood swings, intense cravings, irritability.
-During this time you may notice the want and need to be home and nesting. Doing household chores, cooking, reading, and relaxing with a book is expected. You may not be up to social gatherings or parties and it’s totally normal.
-In the beginning of this phase you may still have some decent energy so you can continue with running, weight lifting, HITT workouts and other movements that stimulate the body. Towards the end of this phase you will most likely feel sluggish and tired. Gentle yoga, restorative yoga, Pilates, and light walking might feel better during this time.
-Food choices during this time are very important. Choosing foods that are rich in vitamin B will help with starving off sugar cravings. Dates, beans, nuts, red meat, turkey, brown rice, millet are all good choices. Foods rich in magnesium and calcium will help with bloating and fluid retention. Try dark leafy greens that are lightly cooked, avocado, almonds, pumpkin seeds, dark chocolate, almonds, cashews, raisins and dates. Fiber rich foods are also suggested to keep the digestive tract going and rid the body of excessive estrogen build up. Cabbage, cauliflower, pumpkin, onions, garlic, ginger, daikon, collards, sweet potatoes, and leeks are all great choices. Eating a good amount of complex carbohydrates are necessary during this phase as well to keep serotonin and dopamine stable in the brain to help prevent mood swings. Avoid skipping meals.
Phase 4: Menstrual Phase, 3-7 days
-The shedding of the uterine lining happens and your period begins.
- You may experience pelvic cramping, low backache, fatigue, and cravings.
-During this time you may feel the deep desire to go inward. You may contemplate certain life decisions and want to think about life on a deeper level. Journaling, pulling tarot cards, and relaxing are all great activities to indulge in.
-Continue to rest and recover during this time. Trying not to push the body with excessive exercise is suggested. As you move towards the end of your period you may feel an increase in energy in which you can start to move a little more and possibly feel up to Pilates and yoga.
-Focusing on mineral rich foods that contain iron and zinc are important. Seafood and sea based vegetables are perfect during this time. Kombu, kelp, mussels, clams, dulse, grass fed organic red meat, wild game, mushrooms, beets, adzuki beans, blueberries, grapes, and watermelon are all suggested.
More holistic nutrition strategies for you to consider…
If you experience excessive cramping, bleeding, and bloating this may point to a problem in the liver and digestive tract. The liver is a complex organ that is involved in detoxification. One of the many important jobs the liver has is to rid the body of excess estrogen. When the liver is not working up to par, we can have an overload of estrogen, which may be cause for the symptoms of excessive cramping and bleeding. Below is a list of remedies to try to support the liver and digestive tract if you think you fall into the category of a faulty detoxification system. Some of them include:
· Drinking CCF tea (cumin, coriander, feel) everyday 10 days before your period
·Steeping Fenugreek seeds into a tea and drinking every day 7-10 days before your period
·Staying away from processed, oily, high fatty foods the week before your period, (I would say in general stay away from these foods!)
· Eating simple nourishing, easy to digest foods.
·Trying Kitchari. Kitchair is a traditional Ayurvedic food that is warming and healing to the body. It is a combination of split mung beans and white basmati rice with healing spices like turmeric, cumin, coriander, mustard seeds, and more.
·100- 200 mg/day of Magnesium Glycinate (for the cramping) a few days before and during your period.
·1 tsp. of Triphaladi Churnam in warm water at night to help support healthy bowel movements and the digestive tract.
·Seeing a physical therapist to help with pelvic pain and pain in the low back
·Seeing an acupuncturist 5-7 days before your period to help normalize flow and lessen pain
All of these suggestions are to be followed for about 3 months before you will see major changes to your cycle. I encourage you to speak to your health care provider about anything you are experiencing, as well as speaking to them before adding any supplements or vitamins into your regimen. Seek out your local acupuncturist and physical therapist to get continued supportive care. This time doesn’t need to be so painful and if it is, it’s time to ask some questions!
Thank you for your time in reading this. If you have any questions, comments, or concerns please comment below.
Megan Kelly is a Doctor of Physical Therapy and holds a Masters in Holistic Nutrition. She currently treats out of the ESO studio in Newport Beach where she treats patients and clients with manual physical therapy, Pilates, Yoga, holistic nutrition, and lifestyle changes to sustain a happy and healthy life.
*** Please consult your treating physician before changing your diet, especially if you are pregnant or nursing. These are recommendations not prescribed by a doctor.
