Lifestyle Approach to Menstrual Health

Nutrition

Eating whole, unprocessed foods that you prepare at home helps stabilize blood sugar and reduce inflammation—two key factors in easing symptoms like PMS, cramps, and irregular cycles. Aim for at least 35 grams of fiber daily from vegetables, legumes, seeds, and whole grains to support estrogen metabolism and digestive health. It’s also important to limit added sugars and ultra-processed foods, which can disrupt insulin function and worsen menstrual symptoms. Choosing organic options when possible can help reduce exposure to hormone-disrupting pesticides and antibiotics. Incorporating a variety of colorful fruits, vegetables, herbs, and teas provides powerful phytonutrients that support detoxification and reduce inflammation. Alcohol, while common, can worsen hormone imbalance and increase symptoms like mood swings and breast tenderness—limiting intake to no more than five drinks per week, or avoiding it altogether, can be especially beneficial for menstrual health.

Movement and Body Composition

Daily physical activity helps regulate your menstrual cycle, supports mood, and reduces symptoms like cramps and fatigue. Aim for at least 45 minutes of movement each day—whether it’s brisk walking, yoga, or strength training. Building and maintaining lean muscle mass through resistance exercises improves insulin sensitivity and reduces inflammation. Keeping a healthy body composition can also lower the risk of hormone-related conditions like PCOS, fibroids, and heavy bleeding, since excess body fat can act as an endocrine organ and contribute to estrogen dominance. Consistent movement and balanced nutrition together form the foundation for cycle stability and long-term hormone resilience.

Toxin and Environmental Exposure

Reducing your exposure to common hormone disruptors can help ease symptoms and support your body’s natural detox pathways. Avoid unnecessary antibiotics when possible, as they can impair gut health and your body’s ability to eliminate excess estrogen. Support detoxification daily by staying hydrated, eating fiber-rich colorful foods, and exercising regularly. Limit your use of plastics, synthetic fragrances, and conventional personal care products—especially those used near the reproductive area—as many contain endocrine-disrupting chemicals linked to worsened menstrual symptoms and increased risk of hormone-sensitive conditions like endometriosis or fibroids. Opting for clean, low-toxin alternatives can make a significant difference in hormone balance over time.

Stress and Sleep

Chronic stress can suppress ovulation, contribute to PMS and PMDD, and disrupt the delicate hormonal rhythms that guide your cycle. Incorporating daily mindfulness practices such as meditation, deep breathing, or gentle yoga can help regulate the stress response and improve both physical and emotional well-being. Rest is not just about sleep—it can include time in nature, creative pursuits, or unplugging from screens and technology. Prioritize getting 7 to 9 hours of quality sleep each night, as this is when your body recalibrates and restores hormonal balance. When stress is managed and sleep is prioritized, your cycle becomes more regular, your symptoms diminish, and your body is better equipped to thrive.

Common Conditions We Support

• Painful or heavy periods

• Irregular or absent cycles (amenorrhea)

• PCOS (Polycystic Ovary Syndrome)

• Endometriosis

• Uterine fibroids

• PMS and PMDD

• Hormonal acne

• Low energy, mood swings, and bloating

• HPV and Cervical Dysplasia/Carcinoma

• Endometrial Polyps, Hyperplasia, and Cancer

• Urinary Tract Infections

• Vaginitis (Yeast, Bacterial Vaginosis)

• Sexually Transmitted Infections