Say Goodbye to Heavy Periods: Nutrition Support to the Rescue!
By: Selin Bilgin, B.A, C.H.N
If you experience heavy (and even painful!) periods, you already know that how incredibly frustrating and even confusing of an experience it can be.
Thankfully, this blog post is all about solutions, as the food we eat plays a vital role in our overall health, and incorporating certain foods into our diet can help reduce heavy periods, as well as off set the low energy you are likely experiencing on top of it.
In this blog post, let’s explore some of the best ways to reduce heavy periods through nutrition.
Consume An Abundance of Cooked Cruciferous Vegetables
I always recommend eating cooked cruciferous vegetables about 3-5x per week at the start of you hormone health journey, but be mindful of quantity (consider starting with with ½ a cup!) if you are new to eating these veggies, as they can create a bit of digestive discomfort. These wonderful vegetables contain compounds called indoles, which have been shown to help regulate estrogen levels in the body. High levels of estrogen can lead to heavy periods, so incorporating cruciferous vegetables into your diet can help reduce the severity of menstrual symptoms.
9 types of Cruciferous vegetables you should eat
Broccoli
Can be steamed and seasoned with herbs and spices like oregano and paprika, roasted with garlic and parmesan, or added to stir-fries and pasta dishes.
Brussel Sprouts
Brussels sprouts can be roasted with bacon and maple syrup or sautéed with garlic and lemon.
Kale
Kale can be sautéed with garlic and lemon, roasted with olive oil and sea salt, or made into kale chips!
Radishes
Radishes can be eaten raw in salads, roasted with butter and thyme, or pickled for a tangy snack.
Turnips/Rutabagas
Turnips or rutabagas are super underrated in my opinion and can be roasted with rosemary and garlic, mashed as a low-carb alternative to potatoes, or added to soups and stews.
Cauliflower
Cauliflower can be blended into make a creamy smoothie, roasted with turmeric and cumin, mashed as a low-carb alternative to potatoes, made into a creamy soup, or chopped into cauliflower rice.
Cabbage
Cabbage can be steamed and seasoned with soy sauce and ginger, sautéed with onions and spices, or fermented into sauerkraut. I personally love making “unstuffed cabbage rolls” with them!
Bok Choy
Bok Choy can be stir-fried with garlic and ginger, sautéed with mushrooms and soy sauce, or added to soups and stews.
Arugula
Arugula can be eaten raw in salads, blended into pesto, or wilted with garlic and olive oil.
2. Increase Iron-Rich Foods
Heavy periods can cause a significant loss of blood, which in turn leads to a loss of iron. Iron deficiency can cause fatigue, weakness, and other health problems. Therefore, it's essential to include iron-rich foods in your diet. Some examples of iron-rich foods include nettle tea, red meat, poultry, fish, eggs, spinach, kale, beans, and lentils.
TIPS
Be sure to buy your beans dried, then soak your beans and legumes before eating them to ensure iron absorption.
Vitamin C helps the body absorb iron, making it an important nutrient for women with heavy periods. Foods rich in vitamin C include citrus fruits, kiwi, strawberries, and broccoli. Including these foods in your diet can help ensure that your body is absorbing as much iron as possible.
3. Add Omega-3 Fatty Acids
Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce inflammation and pain during menstruation. Foods high in omega-3 fatty acids include fatty fish (such as salmon and mackerel), flaxseed, chia seeds, and walnuts. Incorporating these foods into your diet can help reduce the severity of menstrual cramps and heavy bleeding.
4. Increase Water Intake
Drinking plenty of water can help flush out toxins and reduce bloating and water retention during menstruation. A great water filtration system like Santevia or Berkey can also ensure heavy metal detoxification, with a great taste.
Recommended Products
New Earth Organics
Nettle Root Powder (112g)
Certified Organic Nettle Root Powder (Urtica dioica) is useful for a variety of inflammatory conditions such as arthritis and chronic myalgia. Nettle tea or herbal supplements have been shown to effectively treat gout, relieve muscle aches and minimize the symptoms of arthritis and help ease heavy bleeding replacing lost iron. Add 1-3 teaspoons or more if desired to your favourite smoothie, elixir, juice, or other culinary creation.
Available at all our locations except 130th Ave.
Health First Network
Omega One Daily Supreme (60 gelcaps)
Omega-3 fatty acids are part of the “good fat” group that is beneficial to your cardiovascular, brain, skin, and joint health. Health First Omega Supreme fish oils contain wild caught, sustainably harvested, small fish species including anchovies, sardines and mackerel. And they’re molecularly distilled, stabilized with natural vitamin E and naturally flavoured too!
Available at all our locations.
I hope you’ve found this blog post filled with delicious ideas to turn your food into medicine.
If you’d like to dive deeper into your hormone health, connect with Award Winning Holistic Nutrition Consultant and author, Selin Bilgin, on Instagram, and keep your eye out for an exciting event with Amaranth and Selin this September!
Follow Selin on Instagram or Facebook with the links below.