Surrey Homes | SH100 | May 2023 | Something To Celebrate Supplement inside

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Nourish to Flourish
Nutrition & Lifestyle Coach Charlotte Lau discusses
the link between nutrition and the menstrual cycle
Half of the world’s population experience menstruation
during their lifetime and with an estimated 30-40%
getting PMS (pre-menstrual syndrome), it is important
to consider how certain nutrients can help reduce symptoms.
PMS includes physical elements such as headaches, bloating,
lower backache, breast tenderness, acne and fatigue, as well as
psychological complaints such as low mood and mood swings.
Menstruation is an infradian rhythm (a bodily rhythm that
exceeds our daily circadian rhythm) which fluctuates according
to hormonal changes throughout the cycle; affecting the brain,
metabolism, immune system, microbiome, stress response system
and reproductive system. Listening to our infradian rhythms, can
help us to understand and work with the impact of these shifts in
physical and mental wellbeing to identify how nutritional changes
could help to alleviate associated symptoms.
Learn to… KNOW YOUR CYCLE
The menstrual cycle is comprised of four phases; the follicular
phase (7-10 days after the period ends), the ovulatory phase (3-4
days in the middle of your cycle), the luteal phase (10-14 days
before the next bleed) and the menstrual phase (3-7 days during
the bleed). In each of these four phases we require different
metabolic requirements and energy demands. Higher complex
carbohydrate foods such as grains are supportive of the follicular
phase. Reducing salt intake and consuming colourful fruit and
vegetables help regulate water retention in the ovulatory phase.
Consuming quality fats such as nuts and seeds, protein, and
magnesium-rich foods supports the luteal phase and upping
our intake of iron-rich foods such as red meats, dark green leafy
vegetables and fortified foods, alongside vitamin C-rich foods
which helps aids absorption, support the menstrual phase.
Step away from… INFLAMMATORY FOODS
As menstruation is an inflammatory process, a diverse range
of vitamins, phytochemicals and minerals will support the
immune system and offset excess inflammatory signalling.
Hormonal imbalance may lead to heavy periods, skipped
periods, PMS symptoms or lack of ovulation. An antiinflammatory
diet is beneficial – focus on eating foods that are
processed as little as possible. Foods that are high in fibre and
rich in vitamins and minerals can also decrease inflammation.
Reduce your intake of alcohol, caffeine, fatty foods and fizzy
drinks which can upset the gastrointestinal tract, contributing
to bloating. Adding ginger into your diet may also help
to relieve the severity of cramps as it contains gingerol, a
compound which has anti-inflammatory effects.
Give it a go… INCLUDE SPECIFIC FOODS
Low levels of calcium and vitamin D may exacerbate symptoms
so it is important to consume foods rich in these as they may
help to relieve symptoms. Milk, cheese, yoghurt, kale, orange
and broccoli are all good sources of vitamin C, and vitamin D
can be found in salmon, mackerel, egg yolks, fortified foods and
mushrooms that have been exposed to sunlight. A daily vitamin
D supplement of 10 mcg is also recommended between October
and March. As the body loses iron in the menstrual blood, it is
important to keep iron levels high during menstruation to avoid
deficiency. Iron supports our energy levels so look to include
foods such as liver, red meat, pulses, nuts, poultry, fish and dark
green leafy vegetables. Cramping is the most common period
symptom, affecting 85% of women. Magnesium and omega-3
fatty acids may help relieve menstrual cramping by relaxing the
uterine muscle and reducing inflammatory compounds that
cause period pain. Pumpkin seeds, walnuts, brazil nuts, almonds,
cashew nuts and sunflower seeds are all great sources.
Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling
cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com
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