Are you struggling with an irregular, painful, or absent menstrual cycle? Know that you’re not alone – millions of women experience menstrual issues at some point in their lives. But the good news is, you have the power to get your cycle back on track through holistic, natural approaches.
Why is a Healthy Menstrual Cycle Important?
A regular, pain-free menstrual cycle is a sign of optimal women’s health. When your cycle becomes irregular or absent for extended periods, it can signal underlying hormonal imbalances that can lead to:
- Infertility: Irregular cycles can make it difficult to conceive.
- Metabolic Issues: Hormonal imbalances can contribute to weight gain, insulin resistance, and type 2 diabetes.
- Mood Disorders: Fluctuating hormones can exacerbate symptoms of anxiety and depression.
- Osteoporosis: Hormonal imbalances can weaken bones and increase the risk of fractures.
Why Choose a Holistic Approach Over Hormone Replacement Therapy (HRT)?
While HRT can be effective in addressing hormonal imbalances, it often comes with potential side effects and long-term risks. A holistic approach, on the other hand, targets the root causes of menstrual irregularities and aims to restore natural hormonal balance.
Benefits of a Holistic Approach:
- Addresses Root Causes: Holistic methods seek to identify and address the underlying factors contributing to menstrual issues, such as stress, diet, and lifestyle habits.
- Minimal Side Effects: Natural remedies and lifestyle changes typically have fewer side effects than medications.
- Long-Term Benefits: Holistic approaches can lead to sustained improvements in overall health and well-being.
Over the next 30 days, I’ll walk you through a step-by-step plan to naturally balance your hormones, reduce period pain, and restore a regular, healthy menstrual cycle. No harsh medications or invasive treatments required – just simple lifestyle tweaks backed by science.
My Own Personal Story
This past summer (June 2024-August 2024) we had something unexpected happen in our lives that really took my stress to another level.
I knew it was taking a toll on my body when my period went from always being on the 30 day mark to then:
June = 28-day cycle
July = 34-day cycle
August = 35-day cycle (this was a huge red flag and knew I needed to become my own student again)
September = After starting my own recommendations, it came back down to a 32-day cycle. I knew I needed to take it a step further and really getting uncomfortable to go back to a 30-day cycle.
October = Back in business to a 30-day cycle. With barely any PMS the week before, just slight irritability. Very minimal cramps the day of.
My October period is a HEALTHY period and what every woman should experience.
For more on my daily habits go to this blog post.
Let’s dive in at what I did from September to October, week by week:
Week 1: The Bleeding Phase – Nourish and Rest
As your cycle begins, your body is shedding its lining. This week, focus on gentle self-care:
- Nourishing Foods: Prioritize iron-rich foods like spinach, lentils, and red meat to replenish blood loss.
- Rest and Relaxation: Allow your body to rest and recover. Practice yoga, meditation, or simply relax with a good book.
- Warmth and Comfort: Use heating pads or take warm baths to soothe cramps. I personally also use cramp bark and will put some castor oil on with 3 drops of lavender essential oil.
- Hydration: Stay hydrated by drinking at least 8 glasses of water per day. Add electrolytes.
- Caffeine: If you are highly sensitive to caffeine, switch to matcha. No more than 1 cup a day. Do not drink on an empty stomach.
- Limit: Processed foods, alcohol, refined carbs, and added sugars
- Omit: Tobacco
- Practice: daily breathwork and/or meditation
- Sleep: Get 7-9 hours of quality sleep each night
- Exercise: Rest, stretch, engage in relaxing activities like walks in nature
- Supplements: Multi-vitamin, magnesium, ashwagandha and/or rhodiola
Week 2: The Follicular Phase – Revitalize and Renew
This is a time of renewal and growth. Boost your energy and vitality:
- Energizing Foods: Consume nutrient-dense foods like fruits, vegetables, and whole grains to fuel your body.
- Fast: Highly recommend finding a fast that works for you. I do 14:6 and will do 1 full day of fast during this phase.
- Light Exercise in the beginning or more intense towards ovulation: Engage in gentle activities like walking, swimming, pilates, yoga to increase circulation, cycling and strength training.
- Stress Management: Practice mindfulness techniques like meditation or deep breathing to reduce stress.
- Hydration: Stay hydrated by drinking at least 8 glasses of water per day. Add electrolytes.
- Caffeine: If you are highly sensitive to caffeine, switch to matcha. No more than 1 cup a day. Do not drink on an empty stomach.
- Limit: Processed foods, alcohol, refined carbs, and added sugars
- Omit: Tobacco
- Sleep: Get 7-9 hours of quality sleep each night
- Supplements: Multi-vitamin, magnesium, ashwagandha and/or rhodiola
Week 3: The Ovulatory Phase – Balance and Harmony
As your body prepares for ovulation, focus on hormonal balance:
- Hormone-Balancing Foods: Incorporate cruciferous vegetables like broccoli and cauliflower to support hormone production.
- High Intensity Exercise: HIIT, strength training, power yoga, cycling, dance classes, outdoor activites.
- Track Your Cycle: Use a menstrual tracker to identify patterns and optimize your fertility.
- Fast: Continue to have some days of fasting. Waiting 12 hours to break fast in the morning. Finish eating after dinner.
- Stress Management: Practice mindfulness techniques like meditation or deep breathing to reduce stress.
- Hydration: Stay hydrated by drinking at least 8 glasses of water per day. Add electrolytes.
- Caffeine: If you are highly sensitive to caffeine, switch to matcha. No more than 1 cup a day. Do not drink on an empty stomach.
- Limit: Processed foods, alcohol, refined carbs, and added sugars
- Omit: Tobacco
- Sleep: Get 7-9 hours of quality sleep each night
- Supplements: Multi-vitamin, magnesium, ashwagandha and/or rhodiola
Use this data to plan your exercise, diet, and self-care accordingly in the coming weeks.
Week 4: The Luteal Phase – Prepare and Support
This phase is about preparing your body for potential pregnancy. This phase is also crucial in listening to your body and tapping in to your femininity and to avoid intense PMS.
- Soothing Foods: Consume foods rich in magnesium, such as sweet potatoes, leafy greens, dark chocolate and nuts, to relax the uterus. Lean protein to keep energy levels up. Foods high in fiber and complex carbohydrates to curb hunger.
- More calories: Eat about 300 calories more of whole foods to reduce cravings and avoid PMS
- Restful Sleep: Prioritize quality sleep to support hormone production.
- Supportive Supplements: Consider supplements like chasteberry or vitex to balance hormones.
- NO FASTING: As it can prevent you from getting your period.
- Exercise: Cardio in the beginning and then more low-intensity when it gets closer to your period. Listen to your energy levels. Strength training, Pilates, slow flow yoga, yin yoga, resistance bands, walks in nature.
- Stress Management: Practice mindfulness techniques like meditation or deep breathing to reduce stress.
- Hydration: Stay hydrated by drinking at least 8 glasses of water per day. Add electrolytes.
- Caffeine: If you are highly sensitive to caffeine, switch to matcha. No more than 1 cup a day. Do not drink on an empty stomach.
- Limit: Processed foods, alcohol, refined carbs, and added sugars
- Omit: Tobacco
- Sleep: Get 7-9 hours of quality sleep each night
Remember to listen to your body and adjust as needed.
By the end of this 30-day plan, you should start to notice improvements in your cycle – whether that’s more regular periods, reduced cramps and PMS, or restored fertility. Of course, every woman’s body is unique, so be patient and persistent.
During the 30 days you should also write down:
- The length of your cycle and flow
- Observe changes in energy, mood, and physical symptoms
- Identify any patterns or irregularities
If issues persist, work with a health coach to uncover the root causes. With the right holistic approach, you can reclaim your hormonal health and experience the joy of a balanced menstrual cycle.
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Until next time.
Xx,
Alejandra