Hormone Hacks: Foods To Prevent PMS And Cramps
We’ve all heard the day old saying ‘you are what you eat’ but what does this mean when you take the female cycle into account? The food we consume - more specifically - the nutrition in the food we consume - directly communicates with our hormonal system, and as a woman with differing hormonal rhythms throughout our monthly cycle food can therefore influence our cyclical experience in both a positive or negative way. These are our top tips to proactively take charge of your wellbeing and prevent PMS naturally.
The female cycle is a miraculous part of the female experience, though for some it can be a dreaded journey riddled with unpleasant symptoms like fatigue, low mood, irritability, incessant cravings, cramps and more. Thankfully, in many cases if a medical condition is not present, many of these symptoms may be alleviated via natural and holistic strategies and it starts with the food you consume.
Blood Sugar Balancing Routines
We’ve said it before and we’ll say it again, blood sugar management is key to supporting hormonal harmony and it’s particularly essential when we’re in our luteal phase - aka the period before our bleed. At this time our progesterone levels are rising, influencing higher than usual resting blood sugar levels making us more sensitive to high glucose foods.
High glucose foods are generally those which are high in carbohydrates and sugar such as rice, bread, pizza, pasta, and traditional desserts or sweets. It can be particularly beneficial to avoid or reduce these foods when in your luteal phase as a preventative PMS measure, as blood sugar spikes and dives are only going to worsen any symptoms of lethargy, low mood, brain fog or irritability typically experienced at this time.
When it comes to blood sugar management there are a number of strategies which should be a part of your daily routine, and may be particularly helpful throughout your luteal and menstruation phase to reduce exasperation of PMS.
Our top daily tips include:
Ensuring you eat within 90 minutes of waking to prevent blood sugar dives (aka hypoglyaemia)
Dilute 1 tbsp apple cider vinegar in a glass of water and consume before your food
Always pair fibre, protein and nourishing fat and consume before your carbs (eg. eat the salad before the pasta and not the other way around)
Add cinnamon to your meals
Always eat before caffeine
Add healthy fats or collagen to your caffeine (and cinnamon for bonus points)
Opt for matcha, chicca or maca instead of traditional coffee or black tea
Move your body for 5-10 minutes post meal
Increase Fibre Rich and Cruciferous Vegetable Intake
Fibre rich foods and cruciferous vegetables not only support a thriving gut microbiome, some may help support the bodies ability to efficiently metabolise estrogen - which if this process is not done efficiently can contribute to estrogen dominance or estrogen related PMS.
Foods said to potentially support the body's natural ability to metabolise estrogen efficiently include broccoli, brussel sprouts, flaxseed and potentially even garlic.
Enhance Protein and Fat Ratio
In our luteal phase we burn 200-300 more calories than our previous cycle phases so it’s particularly important to increase quality protein at every meal to support balanced blood sugar, enhance feelings of fullness and appetite satisfaction to keep those cravings at bay.
Incorporating a higher fat intake also helps to boost satiety and some of our favourite nourishing sources include chia seeds, hemp seeds and walnuts. These nuts and seeds are particularly high in omega-3 - an essential nutrient known to reduce inflammation and support the female reproductive system. Fish such as salmon, mackerel, herring, sardines and anchovies are particularly high in omega-3 too.
Incorporate Ancestral Ingredients
Many herb and root ingredients have been used for centuries to support the reproductive system and some are additionally touted to potentially boost energy, mood, libido and may even help to reduce cramps.
Commonly used ancestral ingredients which may be helpful include maca which is said to enhance energy, mood and the general reproductive system, or raspberry leaf tea which is high in magnesium, calcium, iron and vitamin c - all essential nutrients known to support hormones naturally.
Foods to be Wary Of
Coffee - Due to an increase in progesterone throughout our luteal phase women commonly experience a lower energy vibration, otherwise identified as lethargy or fatigue. At this time, we may feel compelled to revert to an extra cup of caffeine to elevate our energy levels though this may be particularly problematic for women prone to cramps given caffeines vasoconstrictor abilities. Caffeine has been said to influence tightening of the blood vessels which supply to the uterus - which may contribute to cramping in our menstrual phase specifically.
Refined sugar - Cravings for traditional sweets and desserts in your luteal phase may be a sign of unstable blood sugar. This could be due to mismanaged blood sugar in the lead up to this phase coupled with heightened resting blood sugar levels in the luteal phase too. Incorporate blood sugar balancing routines to re-stabilise with an increased focus on quality protein and nourishing fat with every meal. If you continue to yearn for something sweet post a blood sugar balanced and nourishing meal opt for a wholefood based raw treat like our melt-in-your-mouth caramel slice [INSERT CARAMEL SLICE BLOG] designed to nourish and satiate you.
Salty foods - Bloating is a common complaint in the luteal phase and is a result of heightened water retention. Foods high in salt can cause the body to retain even more water and may contribute to increased bloating or swelling at this time. Adding electrolytes to your water may be helpful to rebalance your minerals and to sip on throughout the day.
Fried foods - fried foods are known to disrupt our gut microbiome as they may increase the ratio of bad gut bacteria causing an imbalance in our gut microbiome. The gut is responsible for producing up to 95% of serotonin (happy) hormone and if there is an imbalance in our good and bad gut bugs our mood can be directly influenced, potentially exasperating mood related PMS. If cravings for fried foods present increase your fatty acid intake instead. Opt for salmon, other fatty fish, extra virgin olive oil, nuts and seeds to satisfy this urge.
This article is for generic informational purposes only, and is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment. Withsara and sync organics always recommend working with a health professional with direct insight to your specific needs. The contents of this article are provided with the understanding that Withsara and sync organics are not engaged in the provision or rendering of medical advice or services. You understand and agree that Withsara or sync organics shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
About Jen
Australian born wellness enthusiast now based in Stockholm, is on a mission to disempower toxic diet culture and body standards and empower the female community via conscious, female focused absolutely delectable food. Born from her own female unwell-being experiences including Hypothalamic Amenorrhea (HA), severe iron deficiency anaemia, digestive issues and infertility, sync aspires to empower the female community with intelligently delicious wisdom she wishes she knew a decade before.
Sync stands for sync your nutrition cycle because we believe food should be at the forefront of the female wellbeing routine. As a female in pursuit of a life of vitality our food choices deeply matter so we created snacks designed to nourish your mind, body and soul.. and tantalise your tastebuds too.
Sync snacks are due to launch this summer and will be available for purchase online and via Stockholm’s leading wellness centres, pilates studios and more.