Menstrual Disorders

Menstrual Disorders

Foods to Eat More Of:

Fruits: apricots, blueberries, blackberries, clementines, grapefruit, grapes, lemons, limes, oranges, strawberries, tangerines
Vegetables: arugula, asparagus, beets (including greens), broccoli, cabbage, carrots, collard greens, kale, romaine lettuce, spinach, watercress
Almonds, dulse, fish, seeds (especially flax, pumpkin, sesame & sunflower), kelp, beans, nuts, soy products, whole grains, yogurt
Cinnamon, garlic, ginger

Foods to Avoid or Minimize:

Caffeine: chocolate, coffee, tea.
Alcohol & excessive salt/sugar
Non-organic meat & dairy products

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

To regulate menstruation: Rosemary, basil, Roman chamomile, clary sage, marjoram, lavender (bottom of feet, ankles down to arch of foot, lower abdomen, lower back)
To promote menstruation: Sage (bottom of feet, ankles down to arch of foot, lower abdomen, lower back)
Hormonal Imbalance: Myrrh, ylang ylang, clary sage, nutmeg (ankles every night, bottom of feet, lower back, thyroid, liver, kidneys, gland areas, center of body, along sides of spine, clavicle area, diffuse)
PMS: Lavender, marjoram, (lower back, bottom of feet, compress on abdomen, full massage)

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

Black Cohosh, chasteberry, dandelion root & leaf, evening primrose oil, fenugreek, garlic, ginger, golden seal, motherwort, parsley, skullcap, stinging nettle, turmeric, yarrow
A daily teaspoon of good-quality walnut or safflower oil.
Light exercise
For cramps:
- Chamomile or Cramp Bark Tea (1 teaspoon of herb for each cup of hot water, steep for 10-15 minutes, strain).
- Make a tea with 4 Tablespoons cramp bark, 1 Tablespoon pennyroyal, 2 teaspoons freshly grated ginger in a pot and add 4 cups of cold water. Slowly bring to a simmer. Cover and let simmer for 2-3 minutes. Remove from heat and let steep for 30 minutes. Strain and drink 1/4 cup every 15 minutes until cramping stops.
- Passionflower, skullcap and/or feverfew
For excessive Bleeding: Shepherd's Purse, Red Raspberry or Lady's Mantle Tea (1 teaspoon of herb for each cup of hot water, steep for 10-15 minutes, strain).
For Missed Periods: Squawvine tea (1 teaspoon of herb for each cup of hot water, steep for 10-15 minutes, strain).
To Regulate Periods: Calendula/Marigold
For discomfort pre-period: white deadnettle, raspberry leaf, rosemary, passionflower, Dang Gui, skullcap or Chaste-Tree.
For discomfort during period: chamomile, St. John's wort, passionflower, raspberry, nutmeg (externally).
For Heavy Periods: Shepherd's Purse, hawthorn, marigold, herb Robert, plantain, and white deadnettle.
For PMS: Evening primrose; or 1-2 ounces of aloe vera juice daily.

Yoga Therapy:

Yoga for During Your Period (15 minutes - SarahBethYoga)
Yoga For Cramps and PMS (34 minutes - Yoga with Adriene)

Supplements & Homeopathic:

Essential Fatty Acids: 1,000 mg evening primrose oil 3 times daily; 1 Tablespoon (14 grams) flaxseed oil daily (or use 1,000 mg borage oil once a day for primrose oil).
Chasteberry: 225 mg extract daily (also called vitex, should contain 0.5% agnuside). Take when NOT menstruating.
Dong Quai: 200 mg, or 30 drops tincture, 3 times daily (should contain 0.8-1.1% ligustilide).
Shepherd's Purse: 3 ml tincture (about 60 drops) 3 times daily (good for heavy periods and spotting between periods).
Iron: 100 mg daily for 6 weeks (have blood iron measured by doctor after 6 weeks to determine how long iron supplements are needed).
Vitamin A: 25,000 IU daily for 3 weeks, then 10,000 IU daily (pregnant women should not exceed 5,000 IU a day).
Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids twice daily (reduce vitamin C if it causes diarrhea).
Vitamin B6: 50 mg twice daily (200 mg daily over long term can cause nerve damage).
Magnesium: 250 mg twice daily (take with food).
St. John's Wort: 300 mg 3 times daily (should contain 0.3% hypericin).

Mind-Body Connection:

PMS can represent feelings of rejection of one's femininity or feeling "dirty".
PMS can also represent feelings of handing your power off to others.

Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:

Meals:

Sides & Salads: