For women, the monthly cycle can bring with it a whole host of unwanted experiences, which can vary month to month and from woman to woman.
Understanding what changes are going on with the body can really help to work out how best to support it. Wassen has created five simple hormone hacks to help you have a healthy monthly cycle.
HORMONE HACKS – Understand cycle syncing
“Cycle syncing” is a way of understanding the monthly cycle and hormonal shifts to help manage and maintain a healthy balance. By aligning your life with your cycle, it can help manage and avoid fluctuations and get you more in tune with your body’s needs. It’s important to consider many factors including fitness, self-care, lifestyle and diet as well as learning what your body needs and when.
HORMONE HACKS – Eat for your monthly cycle
All hormones are made up of similar building blocks – proteins and fats, and these require a range of nutrients for them to maintain their function and use. Certain nutrients help support hormone detoxification, influence hormone activity and help their production. The foods you eat during your monthly cycle can really make a difference.
- Keep blood sugar levels steady and go easy on sugar, caffeine and alcohol, particularly just before and during your period. Combat any cravings by eating a balanced diet with enough protein and fibre and eating regularly, plus it is always a good idea to avoid refined sugary foods.
- Look for foods that are rich in magnesium and iron, including nuts, seeds, dark green leafy vegetables, bananas and dark chocolate. Eating foods rich in Vitamin B6 is crucial for the maintenance of normal hormonal activity, B6 can be found in foods including chicken, soya beans and oats.
- It is also important to increase your protein and fats intake, especially Omega 3 and 6 polyunsaturated fats. Include foods such as oily fish, avocado, nuts and seeds.
- Why not choose warming ginger and turmeric both spices that can be easily made into a comforting hot drink perfect for when you feel like curling up on the sofa!
HORMONE HACKS – Exercise for your cycle
At different times of the month, you may experience changes in your get up and go, especially impacting your approach to fitness. It’s important to listen to your body and not push yourself too far. Switch up and down your exercise routines depending on where you are in your cycle. Avoid high impact exercises during your period and focus on yoga-based routines. During the Follicular Phase (Days 5-13) your energy levels will be at their peak, so now is the time for any vigorous activity such as cardio. Just before your period (Luteal & Premenstrual Days 17-28) your body will naturally slow down so look to doing lighter exercises.
HORMONE HACKS – Care for your cycle
Throughout your monthly cycle, listen to your body and rest when you feel you need to. In the lead up to, and during your period, it is all about self-care, so take some time out, don’t over commit yourself and make time for relaxation.
Practice yoga, Pilates and other mindful exercises such as meditation, which can all help you to focus on your wellbeing. Enjoy long soaks in a warm bath and gentle walks.
Ensure you stay hydrated and include herbal teas such as chamomile to support rest and relaxation.
And of course, you can always add a little extra support by introducing a food supplement to your daily routine. Wassen Magnesium-OK is a one-a-day nutritional supplement especially for women to help support general health and vitality throughout the monthly cycle and beyond. It contains a balanced combination of six important minerals including Magnesium which contributes to the reduction of tiredness and fatigue and normal psychological function, plus chromium which helps keep blood glucose levels normal. Magnesium OK also contains eight vitamins including Vitamin B6, which contributes to the regulation of hormonal activity.
Wassen Magnesium-OK (£11.99) is available to buy from www.wassen.com, Amazon, Boots the Chemists, health food stores and independent pharmacies. Food supplements should not replace a balanced diet and a healthy lifestyle.