Holistic Women's Health: Natural Wellness Tips

Women's Health- A Natural Menstrual Cycle Learning to Naturally Care for our Bodies:

Women's health from menstrual cycles to menopause. Sharing with you the importance of balance in your mind and body to help support a better you. Many women may not even have enough information to recognize an imbalance in their bodies. Taking your health into your own hands is important. Prioritizing your health and wellness while learning what a balanced body is supposed to feel like.

Hormones:

Many women may have imbalanced hormones and not even know it, some common symptoms of hormone imbalance are; irregular menstrual cycles, mood swings, persistent fatigue and changes in skin health.

Some ways to balance your hormones including decreasing stress levels and eating a balanced diet.

Foods that naturally balance your hormones:

Omega-3 rich food i.e. fish

Avocados

Leafy greens (contain iron)

Nuts/seeds

Antioxidant rich berries

Foods that provide the body with iron:

Poultry Fish

Red meats

Tofu

Legumes

Beans

Lentils

Managing Stress:

Managing your stress can help balance your hormones. Being highly stressed throws your whole body out of rhythm including your hormones. It is important to include mindfulness practices in your day to help manage your stress levels. This may include meditation, light exercise and journaling.

Exercise: Increases blood flow, decreases inflammation, increases endorphins (which boost your mood)

Low intensity exercise is best to reap the benefits without overexerting yourself during your menstrual cycle. Make sure to replenish your fluids with water! It is recommended that women drink 9 cups (2.7 liters) daily.

Stress releases cortisol which disrupts your hormone cycle. Implementing 5 minutes a day towards a mindfulness practice makes all the difference in the world. You can create a practice that best suits you day or night to counteract any stress. Sleep is also crucial to your health; it is suggested women may need between 7-9+ hours especially when menstruating.

Balancing your cortisol: following your diet, exercise and mindfulness routine will help to manage your cortisol levels. However, there are also some natural herbs that will encourage lower cortisol levels.

Ashwagandha: an herb known for its ability to reduce stress and anxiety, simultaneously lowering cortisol levels. It is also known to improve quality of sleep.

Rhodiola: helps treat anxiety, fatigue and depression. Decreasing stress, increasing quality of life, mood and concentration.

Seed Cycling: there has been a lot of new information supporting natural ways for women to take care of their bodies during their menstrual cycles. Seed cycling is one of the ways that women can balance their cycles and hormone levels. The perceived benefits of seed cycling are regulating estrogen levels in the first half of your cycle and progesterone in the second half. Some other benefits that have been noted are reduced acne, treating PCOS as well as endometriosis, infertility, and easing symptoms of menopause.

Follicular Phase: 1tbs of Flax and Pumpkin seeds every day for the first 13-14 days of your cycle

Luteal Phase: 1tbs of Sunflower and Sesame seeds until the first day of your next period.

There have been many women who have experienced tremendous results with seed cycling but as with everything you will have to try it to see if this particular method fits with

your body and lifestyle. Regardless on if it may relive your specific menstrual symptoms the benefits of eating seeds are still helpful to a balanced diet.

Many women may have imbalanced estrogen and progestogen during the first and second half of their cycles with can lead to either high estrogen or high progesterone. Neither one is good for your health, so it is important to balance your hormones. Seed cycling is just one of the ways to help keep you on track to a balanced body. Having hormone imbalances can cause many issues. It may be hard to recognize this with the stressors of everyday life, maybe you don’t know that your symptoms are due to an imbalance. It is important to check in with your body.

Herbal Remedies:

There are lots of herbal remedies for many symptoms associated with menstrual cycles and menopause. I recommend slowing trying on and a time and seeing what works for your body. Everyone's body is different and while it may work for some that doesn’t necessarily mean it will work for you.

Wild Yam: Helpful for women from menstruation to menopause. Aids in balance and hormone regulation which has positive effects on women's sexual health.

Burdock: anti-inflammatory properties, reduces excess fluids and bloating associated with PMS

St. John's Wort: helps with mild depression and moodiness associated with PMS- increases levels of serotonin (boosting mood)

Ginkgo: helps with symptoms of PMS especially fluid retention and breast tenderness

Calcium, Magnesium & Vitamin B6: a powerful combination helpful for general PMS

symptoms, positively affects mood and pain levels.

Your physical health and mental health are equally important to a successful existence. Your mind and body are tied together in endless loops, and your menstrual cycle affects both your physical and mental, so it is important to properly manage your cycle. Focusing on your diet, exercise and mindfulness practices are key areas to start. Even 5 minutes a day and just a few healthy food options will increase your overall health. The more you do it, the more your body will crave it. 1% each day makes a night and day difference at the end of the year. Start now and let's implement conscious health practices so we can become the best versions of ourselves.