Women's health: living in harmony with your menstrual cycle

By Véronique Cousineau; Naturopath, RHN

A woman's menstrual cycle is very fragile. The pituitary gland, located in the brain, orchestrates the cycle under the influence of emotions, seasons, temperature and lunar phases, secreting the well-known sex hormones: estrogen and progesterone. The modern woman often experiences menstrual difficulties due to a hectic lifestyle. This greatly affects a woman's hormonal and emotional health. It is possible, however, to live in harmony with your menstrual cycle when you understand and honor it.

Pre-ovulation: days 7 to 13

The pre-ovulatory phase occurs at the end of bleeding. Estrogen levels rise in preparation for ovulation and offer much vitality to the body and mind. The woman is generally dynamic and ready to take initiative. The desire for accomplishment is high, so it is time to invest in a project that is close to her heart.

It is important to adopt healthy lifestyle habits to support this vitality. Prioritize foods that nourish concentration, such as the omega-3s found in fish and fish seeds. flaxseedand chia and hemp as well as avocados. The omega 3 also have anti-inflammatory properties and will prevent menstrual pain. (If you have a difficult period, you should supplement your omega 3 intake throughout your cycle).

Ovulation: days 14 to 21

At ovulation, estrogen is at its peak and fertility is at its peak. Women are naturally optimistic, loving and pleasant. She has a strong need to surround herself with her peers and to contribute to the well-being of others. She is full of energy, ready for action, but ideas become more frivolous. Be ready ladies, your orgasms are more intense and more easily attainable.

Pre-menstruation: day 21 to the first day of menstruation

The premenstrual week is often accompanied by physical and psychological discomfort. However, it is possible to tame this phase and find comfort in it.

The dynamism gives way to a calm introspection. The woman is now very intuitive and has a great need to express her creativity. However, she has much less energy and her life rhythm must take this into account. Caffeine and stimulants should be avoided to meet performance standards. Over-stimulation will lead to physical, emotional and spiritual exhaustion which will translate into frustration in the next cycle.

The nesting instinct takes over. The woman needs to create a healthy and soothing environment.

• The nesting instinct The nesting instinct: Historically speaking, in many cultures, women had time off from their domestic duties during the first days of menstruation. She would withdraw to rest, create and pray. Many experts believe that today's woman still has this need to nest. Of course, in this day and age when women are overburdened with domestic and professional responsibilities, such nesting must be planned.

It is important to stay hydrated. Consumption of dairy products should be avoided during this period, as it promotes constipation and water retention. Don't give in to the temptation to consume excess sugars, fats and stimulants that aggravate premenstrual symptoms. If food cravings are difficult to control, consider a chromium supplement and add cinnamon to your diet.

A B vitamin complex will help stabilize mood and prevent energy fluctuations. If you are depressed, anxious or have insomnia, a tryptophan supplement can be very helpful. Food sources of tryptophan include poultry and oats.

• If your premenstrual symptoms are accompanied by one or more of the following: acne, breast pain, constipation, dizziness and/or headaches, you may need to take a course of liver treatment. Talk to a naturopath about it.

Menstruation : 1^st day of menstruation until the end of bleeding

This is the time to take a step back. You have to lower your expectations, invest less energy and time in external stimuli. The woman is very intuitive and ideas are clearer, so it is a good time for reflection and introspection.

Estrogen and progesterone levels are low, causing great fatigue. You need to plan for relaxation and allow yourself longer nights. This is a time to "recharge the battery" so that you can start the next cycle with new energy.

Encourage comfort foods that are easy to digest. Include iron-rich foods such as red meats, legumes and green vegetables. Make sure you have nettle tea on hand for its naturally high iron content. Molasses, eggs pumpkin seeds and dates are highly recommended. These foods will prevent anemia and excessive bleeding.

In case of menstrual pain, supplement your diet with magnesium. Dong quai, a Chinese herb, can also provide relief. Hot baths and abdominal massages with essential oil of rose will ease cramps.

• If you have symptoms of menorrhagia including: bleeding for more than 7 days, cycle of 21 days or less, abnormal volume of blood loss contact a doctor.

The best approach to a healthy and harmonious menstrual cycle is to eat a balanced diet, reduce stress factors, exercise, manage your emotions and most importantly, understand your cycle and respect your own abilities throughout it.