Menstrual Issues
Covers pain, cramps, irregularity, PMS, etc.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
Good herbal combinations:
For cramps:
For excessive Bleeding:
For PMS:
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.
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
Painful cramps: Magnesia phosphorica (phosphate of magnesia)
PMS:
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apricots, blueberries, blackberries, clementines, grapefruit, grapes, lemons, limes, mangoes, oranges, strawberries, tangerines
- Vegetables: arugula, asparagus, beets (including greens), broccoli, cabbage, carrots, collard greens, kale, onions, romaine lettuce, spinach, watercress
- Almonds, dulse, fish, seeds (especially flax, pumpkin, sesame & sunflower), kelp, beans, nuts, soy products, whole grains, yogurt, Reishi mushrooms, quinoa
- Cinnamon, garlic, ginger, sesame oil, aloe vera juice
FOODS TO AVOID OR MINIMIZE
- Caffeine: chocolate, coffee, tea.
- Alcohol & excessive salt/sugar
- Non-organic meat & dairy products
ESSENTIAL OILS
- 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
- Alfalfa, Black Cohosh, catnip, chasteberry, comfrey, dandelion root & leaf, evening primrose oil, fenugreek, garlic, gentian, ginger, golden seal, hyssop, lavender, lemon balm, licorice, marjoram, motherwort, parsley, red sage/dan shen, rosemary, skullcap, stinging nettle, thyme, turmeric, yarrow
- A daily teaspoon of good-quality walnut or safflower oil.
- Yeast
- Light exercise
Good herbal combinations:
- Comfrey root, plantain leaves, raspberry leaves, shepherd's purse
- 1 part crampbark, 2 parts uva ursi and 3 parts raspberry leaf
- Alfalfa, comfrey, parsley
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, black haw
- Yarrow Tea: Cover 1/4 cup fresh (or 1/2-1 Tablespoon dried) herb with boiling water. Let steep for 5-15 minutes. Strain & drink. Sweeten with honey if desired.
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).
- Yarrow Tea: Cover 1/4 cup fresh (or 1/2-1 Tablespoon dried) herb with boiling water. Let steep for 5-15 minutes. Strain & drink. Sweeten with honey if desired.
For PMS:
- Evening primrose; or 1-2 ounces of aloe vera juice daily.
- Motherwort
- 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.
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.
YOGA / MEDITATION THERAPY
- Yoga for During Your Period (15 minutes - SarahBethYoga)
- Yoga For Cramps and PMS (34 minutes - Yoga with Adriene)
SUPPLEMENTS & HOMEOPATHIC
- Alfalfa
- Black Cohosh: 40 mg twice daily
- Calcium (increase dosage the week before your period)
- 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)
- 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)
- Iron: 100 mg daily for 6 weeks (have blood iron measured by doctor after 6 weeks to determine how long iron supplements are needed)
- Kelp
- Magnesium: 250 mg twice daily (take with food)
- Reishi: As directed
- Shepherd's Purse: 3 ml tincture (about 60 drops) 3 times daily (good for heavy periods and spotting between periods)
- St. John's Wort: 300 mg 3 times daily (should contain 0.3% hypericin)
- 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 B6: 50 mg twice daily (200 mg daily over long term can cause nerve damage)
- Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids twice daily (reduce vitamin C if it causes diarrhea)
Painful cramps: Magnesia phosphorica (phosphate of magnesia)
PMS:
- Cimicifuga 6c
- DL-phenylalanine: take right before period starts
- Pulsatilla 30c
- Sepia 30c
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
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Mega-Greens Smoothie GF VT
- Pomegranate Dandelion Tea LC GF VG VT
- Soothing Elixir LC GF VG VT
- Superfruit Smoothie GF VG VT
- Tropical Smoothie LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Baked Pecan-Dijon Fish LC KT
- Baked Salmon with Dill Sauce LC GF KT
- Balsamic Glazed Fish LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chicken Dumpling Soup LC
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Edamame Rice Bowl LC GF VG VT
- Fish with Bacon-Nut Butter KT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Ham & Collards Soup LC GF
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Noodles with Peanut Sauce VG VT
- Pasta Della California LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Vegan Black Bean Bowl LC GF VG VT
- Vegetable Broth LC GF VG VT
- White Bean & Spinach Soup LC GF
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asparagus Au Gratin LC KT VT
- Asparagus with Hollandaise LC GF VT KT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Beans & Greens Salad LC GF VG VT
- Broccoli Slaw LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brussels Sprouts with Cashew Sauce GF
- Cannellini and Tomato Crostini VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Couscous Pilaf VG VT
- Creamed Spinach KT VT
- Creamed Spinach Au Gratin KT VT
- Creamy Bean Francais VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Nutty Brussel Sprouts GF KT
- Pesto Vegetables LC GF VG VT KT
- Prosciutto-Wrapped Asparagus LC GF KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach, Mushroom & Bacon Salad LC GF KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT