Your nutrition and lifestyle have an important role in the health of your menstrual cycle. Your diet provides specific nutrients that lower inflammation and support hormone balance. The more nutrient-dense foods you eat, the greater the concentration of specific vitamins and minerals your body receives to support you. This in turn creates healthy cycle parameters such as normal cycle length and flow. It also results in minimal PMS symptoms such as headaches, cramping, bloating and mood swings.

Not only is a healthy cycle needed to promote reproductive health and fertility, it’s essential for optimal health. The balance of hormones produced throughout the menstrual cycle plays a role in lowering risk for breast cancer, building and maintaining optimal bone density and protects against cardiovascular disease. Aim to include the following nutrient-dense foods throughout your cycle to optimize your nutrition, hormone balance and cycle health.

Fish and seafood are rich in omega 3 fats EPA and DHA which have anti-inflammatory properties that play an important role in cycle health. Research shows that consuming fish is associated with lower menstrual pain and muscle cramps due to the anti-inflammatory benefits. Seafood is also an excellent source of zinc, selenium and iodine, which are micronutrients that are important for hormone metabolism and optimal thyroid function for a healthy cycle. It is recommended to consume six to eight ounces of low mercury fish every week. This includes salmon, trout, cod, sardine and canned ‘light’ tuna. Other seafood types include fish eggs, shellfish and seaweed. Some people may need to supplement with a fish oil supplement or microalgae oil to meet their nutritional needs.

Bone broth is rich in nutrients that support your gut health and menstrual cycle. A hearty bone broth contains gelatin, glycine and glutamine, as well as minerals calcium, magnesium, potassium and phosphorous. These are known to support and maintain a healthy gut lining, which is important for nutrient absorption, immune support and cycle health. Bone broth is also rich in collagen, the most abundant protein in the body. You can easily make bone broth at home by simmering meat, bones and skin tissue on low heat for several hours. You can add herbs and cut up veggies for flavor. When cooled in the fridge it forms a gelatin-like mixture which is indicative of rich broth.

Kefir and other fermented foods are rich in probiotics, tiny healthy bacteria that live inside the gut and that play an important role in all functions of the body, including cycle health. These gut microbes are needed for digestion, nutrient absorption, immune function and hormone production required for a healthy cycle. Other fermented foods include sauerkraut, kimchi, pickles, yogurt and kombucha. Adding these foods to your diet can greatly support the number and diversity of healthy bacteria in your gut.

Green leafy vegetables are rich in phytonutrients and antioxidants that reduce inflammation and promote a healthy menstrual cycle. They are also rich in fiber and nutrients, such as magnesium, iron and folate, which play an important role in balancing hormones estrogen and progesterone. Green leafy vegetables include kale, spinach, arugula, cabbage and collard greens. Cruciferous vegetables, such as broccoli, cauliflower, kale and brussels sprouts, can help with balancing estrogen levels in the body. Cruciferous vegetables help the body to remove excess estrogen that is associated with PMS related symptoms such bloating, irregular cycles and headaches. They are also rich in fiber which support digestive health.