Your period can tell you a lot about what's going on with your hormones. It can tell you whether or not you have high estrogen...
Or if you have low progesterone...
short luteal phase
Either way, in order to have healthy hormonal balance, it's important to set the foundation for yourself and that means creating a consistent healthy, supportive routine. Living a healthy life isn't at all about going to the extreme, deprivation and/or taking things out of your diet! Instead, it's about focus on ADDING IN a few key elements, like the ones I'm sharing below.
Here are 9 Food and Lifestyle shifts that will help set the stage for a beautifully flowing moon cycle and happy, healthy hormones...
Fiber- aim for 35-45g a day to help flush out out excess estrogen. Great sources of fiber include ground flax seeds, chia seeds, hearty veggies like carrots, beets, and broccoli. In general, the darker the color of the vegetable, the higher the fiber content. Learn about seed cycling in my Moon Magic Companion Guide.
Healthy Fat- your hormones need fat to function, and this will help with sugar cravings and blood sugar imbalances. Great sources include; coconut oil, coconut butter, nut/seed butters, ghee, grass fed butter, nuts and seeds, avocados, and cold pressed oils like olive oil, pumpkin seed oil, avocado oil, etc.
Chocolate- Real cacao is rich in magnesium - which is great for detoxification and our nervous systems. Magnesium supplementation is important if you are experiencing painful cycles. Curious in supplementation? Schedule a consultation with me here.
Leafy greens- also rich in fiber and loaded with vitamins and minerals. Kale, spinach, chard, arugula...and the list goes on! Switch up your greens and try to get a few heaping handfuls in every day. I have an amazing slow cooked greens recipe in my recipe book.
Protein- which is essential for supporting blood sugar stability, supports muscle repair, and keeps you feeling satiated. If you are feeling moody or experiencing fatigue throughout the day, try starting your day with a healthy dose of fat and protein, and include it with every meal.
Berries- known for their potent antioxidants and an excellent source of fiber. Some of my favs; blueberries, strawberries, raspberries, and blackberries.
Water- for hydration, joint lubrication and to keep those bowels moving! Aim for half of your body weight in ounces (example: 150lbs = 75 ounces of water).
Sunshine- get outside and absorb some Vitamin D! Vitamin D is crucial for hormonal health and your immunity. Aiming for at least 30 minutes of sunshine daily. I love starting my day in the morning sun. Which also supports my circadian rhythm.
Movement- lift weights, do yoga, dance, walk, bike, play- the options are endless. Take your workout outdoors and get some extra Vitamin D while you're at it! Whatever you do, try workouts that you love and that bring you joy! Check out my movement coaching here.
If you’re feeling stuck and struggling to get your hormones balanced, feeling fatigue, or just wanting to learn how to support your cycle better- check out my Moon Cycle Magic Program. And remember, results are about consistency and fun. So... what habits can you incorporate NOW that sound fun and will move you closer to your goal?