Three top tips for period health

Did you know your period is like your monthly report card? It isn’t just something that happens every month, it’s a reflection of your overall health. If your period is irregular, heavy, scanty, non-existent, painful, causes moodiness, breast tenderness, acne, etc…it’s likely an indication that something else is going on. Often, it may indicate your hormones are out of whack.

 

Think of your hormones like musicians playing in a band – if one is out of sync, the others probably will be too. They need to be in rhythm with one another and all perform important roles in your body. If one is a little too loud, too quiet…or perhaps not ‘playing’ at all…then it’s likely to cause issues. In regards to female reproductive health, these ‘musicians’ or hormones include oestrogens, progesterone, luteneising hormone, follicular stimulating hormone and testosterone. A common example is when oestrogen and progesterone are out of balance with one another, where there’s a greater amount of oestrogen and a lower amount of progesterone.

 

Lots of factors may contribute to hormonal imbalances and it’s important to address the root cause. This is where I’d strongly suggest working with a nutritionist, naturopath or other healthcare professional. What’s great is that there are lots of things you can do yourself to also help your musicians to play in sync (I’m really trying to keep this analogy going…what I mean is that you can do various things that will help contribute to hormone balance). Many of these work via supporting hormone clearance via your digestive system and liver, reducing inflammation, and more. Here are three of my favourite tips.

 

1. Enjoy your brassicas

Brassica (or cruciferous) veggies contain a compound called indole-3-carbinol, which is a compound that strongly supports liver detoxification. Specifically, it helps with the processing, breakdown and clearance of oestrogen, therefore helping to maintain a supportive oestrogen ratio. They include:

  • Bok choy 


  • Broccoli 


  • Brussels sprouts 


  • Cabbage 


  • Cauliflower 


  • Kale 


  • Kohlrabi 


  • Radish 


  • Rocket 


  • Turnips 


  • Watercress 


 

Try bok choy and broccoli in a stir fry, bake Brussels sprouts and serve as a side to dinner, add cabbage and kohlrabi to your salads, roast a delicious whole cauliflower, sauté kale in some garlic, top your toast with sliced radish and rocket, add turnips to soups or stews and garnish with watercress.

 

Top tip: make sure you cook these veggies (aside from rocket and watercress) rather than eating them raw. If you have thyroid issues, this is especially important and don’t have more than about two serves a day as they may impact thyroid hormone production. If you have gut issues, increase your intake slowly as they can be known to cause gassiness or bloating in some people. Check with your nutritionist or naturopath for further guidance.

 

2. Have fun with phytoestrogens

Physoestrogens are natural plant compounds that are structurally similar to oestrogen. They bind to the oestrogen receptors in your body to help regulate oestrogen levels. They’re found in foods including:

  • Wholefood soy products such as tofu, tempeh, miso, edamame, tamari, natto. Choose organic and non-GMO soy products where possible. (Opt for these rather than processed soy products such as soy-based fake meats and soy protein bars, which can actually disrupt hormones and make exacerbate period issues)

  • Seeds and nuts – especially flaxseed (aka linseed) and sesame seeds (including tahini)

  • Sprouted legumes and seeds – especially alfalfa sprouts, clover sprouts, mung bean sprouts, soy bean sprouts

  • Mung beans, lentils, chickpeas, black beans, split peas

  • Oats, rye, wheat germ, quinoa, barley and rice

  • Garlic

  • Dried apricots, dried dates, dried prunes, peaches and strawberries

  • Parsley, dill, fennel seeds, aniseed, sage and red clover

  • Green tea

 

If you have thyroid issues, it’s important to be mindful of excess soy intake as they may also impact thyroid hormone production. If you have a personal or family history of breast cancer or other hormone-dependent cancers should be mindful of consume excess amounts of phytoestrogens. If any of this applies to you, please talk to your nutritionist or naturopath for further guidance.

 

 

3. Xeno…what?

Xenoestrogens are essentially synthetic oestrogens. They’re found in our environment and mimic natural oestrogens, however they’re known endocrine disruptors an are more inflammatory. Reducing your exposure is important to think about when balancing hormones. What’s awesome is there are plenty of easy and greay alternatives available! Here are some tips:

  • Reduce your use of plastics – plastics, especially BPA, are strong sources of xenoestrogens. Easy swaps include:

    • Swap glad wrap for beeswax wraps

    • Switch your plastic water bottle to a stainless steel one

    • Swap plastic food containers for reusable glass or stainless steel ones

    • If you have to use plastic food containers, don’t put hot food in them (e.g. put your food into a bowl before heating them up, and wait for food to cool before putting it away)

    • Invest in a reusable coffee cup (if you do drink from a disposable café cup, remove the plastic lid)

  • Also have fun with natural body care and household products – think things like make up, deodorant, shampoo, conditioner, moisturiser, sunscreen, fragrances, detergents, cleaners, sprays, ec. This doesn’t all have to be done in one go – next time something runs out, simply switch over 

 

So there you have it folks! Some easy ways to support your hormones :) There are lots of other things you can do too – like ensuring you’re having enough fibre, enjoying foods rich in omega 3, eating enough protein, and creating space for yourself to relax and unwind :) If this is an area you’d like more support with, reach out to me here or book an appointment here! x

Nina Kingsford-Smith