In the last blog I discussed acne that is a symptom associated with women’s menstrual cycles. I talked about how women’s hormonal imbalances cause symptoms as cosmetic (and troubling as) acne or cramping or pain during the cycle. If acne is one of your symptoms during your period it can be successfully improved or eliminated by looking at your lifestyle habits - eating, sleeping, exercise and stress levels. The great news is that if you have other symptoms you can see improvement in those as well by following the same advice.
The first step in all of my treatment plans is dietary recommendations. For women with female hormonal imbalances I start with a whole foods diet emphasizing plant-based foods. I emphasize plant-based because of the high amounts of fiber that are found in plant- based foods. Plant-based foods include fruits, vegetables, whole grains (grains that have the hull still included) nuts, seeds, and beans. The reason plant based foods are so important in regulating the menstrual period has to do with the amount of fiber that plant based food add to our diets. Fiber acts a broom to clean out our digestive system and help us to get rid of waste. In other words it helps us go to the bathroom on a regular hopefully, daily basis. Getting rid of your waste each day allows the excreted hormones to be eliminated instead of being re-circulated back into the body. I recommend at least 10 servings of fruits or vegetable each day. Before your eyes get big about the number of servings realize a serving size is ½ cup of cooked or 1 cup of raw fruits and vegetables, 1 cups of beans or legumes and a handful of nuts or seeds. If you prefer to think about grams per day I would recommend 25-35 grams per day. In addition to including more plant based foods it is essential to drink enough water again at least 8-10 glasses of water each day.
Finally I recommend good fats especially omega 3 fatty acids. Cholesterol is the backbone for your female hormones. This means that it is very important to have the right type of fat in your diet so you will have the building blocks you need.