NourishDIY
  • Home
  • Natural Healing
  • App
  • Reference Info
  • Recipes
  • Contact
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, Reishi mushrooms
  • 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, marjoram, skullcap,  feverfew, valerian
  • For excessive Bleeding:
    • Cinnamon, Chaste Tree/Vitex
    • 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, spikenard
  • 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.
    • Try this homemade tea:  Mix 1 teaspoon of Chasteberry, wild yam root and cramp bark with 1/2 teaspoon of burdock root, dandelion root, 1 orange peel and 1 cinnamon stick.  Combine herbs with 1 quart water.  Bring to a boil, remove from heat and let steep for 20 minutes.  Strain out herbs, add a touch of honey if desired and drink as needed.  

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).
  • Reishi: As directed
  • PMS Homeopathic Suggestions: Sepia 30c, Pulsatilla 30c, Cimicifuga 6c

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:
  • Apple-Orange Smoothie (GF)
  • Banana-Blueberry Smoothie (GF)
  • Blueberry Peach Smoothie (V, GF)
  • Blueberry Pineapple Smoothie (V, GF)
  • Blueberry Smoothie (V, GF)
  • Blueberry-Pomegranate Smoothie (GF)
  • Cranberry-Blueberry Smoothie (GF)
  • Golden Milk (V, GF)
  • Mega-Greens Smoothie (GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Soothing Elixir (V, GF)
  • Superfruit Smoothie (V, GF)
  • Tropical Smoothie (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Baked Salmon with Dill Sauce (GF)
  • Black Bean Bowl (GF)
  • Black Bean Soup (V, GF)
  • Blueberry Mini Muffins (GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chickpea Salad Sandwich (V, GF)
  • Cornmeal & Pecan Crusted Fish
  • Dumpling Soup
  • Edamame Rice Bowl (V)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Miso Soup (V, GF)
  • Mujaddara (V, GF)
  • Oven-Fried Fish
  • Pasta Della California (V)
  • Quinoa Oatmeal (V)
  • Red Beans & Rice (V, GF)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Mustard Sauce (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Sesame Salmon (GF)
  • Shrimp Power Bowl (GF)
  • Spiced Lentil Soup (V, GF)
  • Spinach Pasta (V)
  • White Bean & Spinach Soup (GF)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Asparagus with Hollandaise (GF)
  • Avocado Cilantro Lime Rice (V, GF)
  • Broccoli Slaw (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Cannellini and Tomato Crostini (V)
  • Caraway Brussels Sprouts (V, GF)
  • Chinese Peanut Salad (V, GF)
  • Favetta & Pita Triangles (V)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Molasses Beans (GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Red Beans & Rice (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
  • Three Bean Salad (V, GF)
contact

© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Natural Healing
  • App
  • Reference Info
  • Recipes
  • Contact