6 Tips to support a healthy menstrual cycle

As Lara Briden says- “think of your period as your monthly report card”. How often it comes, texture, colour, bleed time, clots or no clots, pain, associated symptoms. These are all important factors to consider each month to be able to monitor and understand your cycle. Contrary to what we have grown up believing or being told, having a painful, extremely heavy, longer than 7 or shorter than 3 days period is not normal. YES its common, but no, it shouldn’t be any of these things. If it is, it may be time to do some further investigations into the “why” and find the root cause. However, here are a few tips you can do to bring back a little hormonal balance and encourage and support a healthy menstrual cycle.

1. Track to understand your cycle

One of the most accurate ways to confirm if you have ovulated is by basal body temperature charting (BBT) and tracking cervical mucus. We need ovulation so progesterone and oestrogen can be produced in higher levels which support mental health & stress response, the maintenance of the uterus and bone health. I like to use apps such as Fertility Friend or Natural Cycles to do this!

2. Nourish your body with helpful ingredients

Nutrients such as Magnesium, zinc and B6 are essential for a healthy cycle. Make sure if you are planning on taking these, that you get advice prior from a qualified practitioner. Also consider omegas, protein and fibre with every meal!

3. Move your body regularly but avoid OVER exercising.

Excessive physical stress is just as detrimental to the menstrual cycle as mental stress. Nourishing movement for during your bleed would be exercise such as yoga, walking or light cardio and light strength training or body weight. Post bleed whilst still in the follicular phase and depending on how you feel, you could do things like HIIT training, heavier strength training and Pilates leading up to ovulation where energy is peaking. During the luteal phase, movement can work downwards again. Consider low intensity cardio, yoga, and Pilates.

4. Stress management and relaxation is everything

Self-care time and stress management techniques are essential to reduce cortisol secretion, subsequent systemic inflammation and calm the nervous system. Try reading, journaling, singing, painting, meditation, yoga, having a bath etc.

5. Reduce inflammatory factors

Inflammatory factors such as high alcohol intake, smoking, drug use, saturated fats such as in fried foods/processed meats and excessive refined carbohydrates can all affect the menstrual cycle

6. Find the root cause

Investigate further if you’re in excessive pain, long cycle, have noticeable PMS, feel like something isn’t right! Get to the bottom of what’s happening in your body- I can help! Slide into my DMs (or email me) and we can work together to re-balance your hormones.

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