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

By Véronique Cousineau; Naturopath, RHN

A woman's menstrual cycle is extremely 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. Modern women often experience menstrual difficulties due to their hectic lifestyles. 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, bringing vitality to body and mind. The woman is generally dynamic and ready to take initiative. The desire for achievement is high, so it's time to get involved in a project that's close to her heart.

It's important to adopt a healthy lifestyle to support this vitality. Prioritize foods that nourish concentration, such as the omega-3 fatty acids found in fish and fish seeds. linseedand chia and hemp as well as avocados. Visit omega-3 also have anti-inflammatory properties and will prevent menstrual pain. (If you have difficult periods, 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 contribute to the well-being of others. She's full of energy, ready for action, but ideas become more frivolous. Get ready, ladies: your orgasms are more intense and more attainable.

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

Premenstrual week is often accompanied by physical and psychological discomfort. But it's possible to tame this phase and find comfort in it. 

Dynamism gives way to calm introspection. The woman is now very intuitive and has a great need to express her creativity. She has much less energy, however, and her pace of life 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. Women need to create a healthy, soothing environment.

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

It's important to stay hydrated. Dairy products should be avoided during this period, as they promote constipation and water retention. Don't give in to the temptation to consume excess sugars, fats and stimulants, which 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. In cases of depression, anxiety or 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, a course of liver treatment. Talk to a naturopath.

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

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

Estrogen and progesterone levels are low, leading to fatigue. You need to plan moments of relaxation and allow yourself longer nights. This is the time to "recharge the battery" so you can tackle the next cycle with renewed energy.

Choose 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.

For menstrual pain, supplement your diet with magnesium. Dong quai, a Chinese herb, can also bring relief. Hot baths and abdominal massages with dong quai essential oil can also help. rose will relieve cramps.

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

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