Prevent Period Symptoms & What Spotting Really Means
Prevent Period Symptoms
There is no single way to get rid of your PMS or period symptoms because every woman is different and every hormone profile is different...
BUT there are some foundational lifestyle choices, like certain foods, that can help relieve them for many women...
There are 4 foods that are extremely beneficial to eat in the days leading up to your period that can make it much easier.
At the end, I will share what helped me the most!
Facts
Explain
1. Cooked Leafy Greens
- During the luteal phase (the 10-14 days before your period bleed starts), your body needs more calories because your metabolism naturally speeds up after ovulation and you need more B vitamins for making progesterone.
- Eat cooked collards, mustard greens, and watercress which are high in calcium and magnesium and also help to reduce water retention.
2. Fruit
- To curb any sugar cravings (chocolate) at this time eat slow-burning foods and fiber to keep blood sugar steady.
- Eat pears, apples, dates, and peaches for high fiber which also helps your liver and large intestine flush out estrogen efficiently, reducing estrogen dominance symptoms.
- Estrogen dominance symptoms include mood swings, breast tenderness, menstrual cramps, PMS, PMDD, reduced sex drive, anxiety, bloating, insomnia, hair loss, fatigue, infertility, and irregular cycles. To learn more about estrogen dominance click here and here.
3. Sweet Potato
- The few days before your period bleed starts (when estrogen levels dip) eat more natural slow-burning sugars to stabilize serotonin and dopamine levels and help prevent mood swings.
- Eat roasted or baked sweet potato, pumpkin, and squash.
4. Protein
- Before your period your body needs more B vitamins and micronutrients to increase the production of progesterone and build the endometrial lining.
- Choose beef, turkey, cod, or halibut to get the needed B vitamins and micronutrients.
*REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns*
Below, I have listed what helped me the most with my period symptoms and the best resource I know to help you with your menstrual cycle and hormone health!
Resources
- Beeya Wellness - this company helped me the most with regulating my cycle and having a symptom-free period for the first time in my life. They are a women’s hormone support company and seed-cycling company. Seed cycling is a “food is medicine” approach to balancing hormones and their product is a specific combo of seeds (you eat a scoop of daily) that optimize your estrogen and progesterone for healthy (symptom-free) periods.
- Flo Living is a revolutionary women’s hormonal healthcare company that helps you with hormone imbalances and period symptoms.
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What Spotting Really Means
Spotting is light bleeding outside your normal period.
It is usually fairly light and often harmless but can be a sign of hormonal imbalance or iron problems.
Facts
Explain
Spotting can be a sign of low progesterone or iron overload.
1. Focus on managing your blood sugar by eating balanced meals with protein/carbs/fat, eating at least 3 meals a day, and eating breakfast within 30-45 minutes of waking.
2. Also make sure you are eating enough (especially if you workout), manage your stress, and test/address mineral deficiencies.
These tips will move iron more efficiently in your body to help balance your hormones & inflammation, and support your thyroid which plays a role in progesterone production
Remember: you know your body best, so it’s always worth getting checked out by a qualified doctor or physician if you have concerns.
Resources
- "In The Flo" by Alisa Vitti is a great introduction to women's hormonal health and it gives you actionable tips and lifestyle choices that allow you to live symptom-free.
- "WomanCode" by Alisa Vitti is a must-have guide to help navigate your hormones and life in your reproductive years.
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Actionable Tips:
- Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE!
- If you are in your reproductive years: track your cycle with MyFlo, 28, Flo, Clue, Wild.AI, or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!
- To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE
- If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.
- To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE
- If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.
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*REMINDER:
This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.
