Menstrual Issues

Covers pain, cramps, irregularity, PMS, etc.

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: Anise, Lavender, marjoram, (lower back, bottom of feet, compress on abdomen, full massage)
  

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
• Good herbal combination: Comfrey root, plantain leaves, raspberry leaves, shepherd's purse
• Good herbal combination: 1 part crampbark, 2 parts uva ursi and 3 parts raspberry leaf
• Good herbal combination: 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).
• For cramps: 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. 
• For cramps: Passionflower, marjoram, skullcap,  feverfew, valerian, black haw, basil
• For cramps and/or excessive bleeding: 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
• 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 PMS: Evening primrose; Motherwort or 1-2 ounces of aloe vera juice daily.
• For PMS, 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.

NATURAL

• A daily teaspoon of good-quality walnut or safflower oil.
• Yeast
• Light exercise

YOGA / MEDITATION THERAPY

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

SUPPLEMENTS

• 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)

HOMEOPATHIC

• Painful cramps: Magnesia phosphorica (phosphate of magnesia)
• PMS: Cimicifuga 6c
• PMS: DL-phenylalanine: take right before period starts
• PMS: Pulsatilla 30c
• PMS: 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.

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)

Blueberry Pineapple Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Blueberry Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Soothing Elixir (LC GF VG VT)

Blueberry Peach Smoothie (LC GF VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Mega-Greens Smoothie (GF VT)

Superfruit Smoothie (GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Beef Bone Broth (LC GF)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Chickpea Wraps (LC VG VT)

Edamame Rice Bowl (LC GF VG VT)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

Miso Soup (LC GF VG VT)

Mushroom Toast (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Balsamic Glazed Fish (LC GF KT)

Black Bean Bowl (LC GF)

Blueberry Mini Muffins (LC GF VT)

Chicken Dumpling Soup (LC)

Cornmeal & Pecan Crusted Fish (LC)

Fish with Bacon-Nut Butter (KT)

Ham & Collards Soup (LC GF)

Mujaddara (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Salmon with Avocado Salsa (LC GF)

Sesame Salmon (LC GF KT)

Spinach & Bean Pasta (LC VG VT)

White Bean & Spinach Soup (LC GF)

Baked Pecan-Dijon Fish (LC KT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Burger (LC VG VT)

Buddha Bowl (GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

Crispy Potato-Crusted Fish (LC GF)

Fish with Garlic Sauce (LC KT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Salmon with Mustard Sauce (LC GF KT)

Shrimp Power Bowl (GF)

Vegan Black Bean Bowl (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Cannellini and Tomato Crostini (VG VT)

Collard Greens (LC GF)

Creamed Spinach Au Gratin (KT VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Fried Cabbage (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Miso Slaw (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Prosciutto-Wrapped Asparagus (LC GF KT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Carrots (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach, Mushroom & Bacon Salad (LC GF KT)

​Three Bean Salad (LC GF VG VT)

Asparagus Au Gratin (LC KT VT)

Beans & Greens Salad (LC GF VG VT)

Brussels Sprouts with Cashew Sauce (GF)

Caraway Brussels Sprouts (LC GF VG VT KT)

Couscous Pilaf (VG VT)

Creamy Bean Francais (VT)

Farro (VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Molasses Beans (LC GF)

Nutty Brussel Sprouts (GF KT)

Quinoa Salad (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Asparagus with Hollandaise (LC GF VT KT)

Broccoli Slaw (LC GF KT)

Cannellini & Arugula Salad (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Creamed Spinach (KT VT)

Creamy Kale (LC GF KT VG VT)

Favetta & Pita Triangles (GF VG VT)

Greens, Grains & Beans Salad (LC VG VT)

Mexican Chopped Salad (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Kale (GF KT)

Smoked Almonds (LC GF VG VT KT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)