It’s important to pay attention to the changes in our bodies and what our bodies need throughout our cycle. Here are supplements and foods that can help

Recently, I have been very interested in hormone health and making sure that I do, eat, and drink the right things. As women age, it’s vital to pay attention to the changes our bodies are going through. Several people have asked me what to eat in perimenopause, what to take and what will soothe symptoms. I wish that I have paid more attention to eating properly for your cycle when I was much younger, but now that I have a teenage daughter, I hope to be able to offer her guidance in how to look after herself for her overall health, taking into account what is going on in her body.

Too often, women have been conditioned to train like men, to eat or fast in the same way. But the truth is, women have entirely different needs. Research suggests that more women tear their anterior cruciate ligaments (ACL) compared to men. There is also research to prove that women are more prone to injury when they are ovulating, due to changes in hormones that lead to laxity in tendons and muscles. With the advent of apps, it should be easier to understand what the body needs, at a given time in the cycle.

Read: What female athletes need to know about their menstrual cycle

Understanding women’s menstrual cycle and addressing the body’s needs at a given time is crucial to overall well-being. I have been buying tea from Oh Holiday, the brainchild of Renee Rodrigo, a UK-certified herbologist. Her teas work on me like magic and have helped me through some physically tough times.

The Overall Hormone Support tea helps to balance hormones at any given time. The blend includes dandelion, known for its diuretic effects; lavender and chamomile to soothe and relax you; and raspberry leaf which is known to help hormone health. Taking this tea helped with bouts of hot flashes I was detoxing from some medicine.

The Astringent blend is for those who experience cramps. Sometimes this can occur two weeks or so before the period, and then during. This was a lifesaver for me because as soon as I took the first cup, the cramps subsided. I have also taken the kidney flush tea in the past, to help ease bloat and induce detoxification.

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There are a whole host of supplements out there that have numerous claims. It is important that you identify those that you truly need, so that you don’t overload your body.

Zinc
Take every day. Zinc is essential to overall immunity, wound healing, and reducing inflammation. Meat, yogurt, oysters, and eggs all contain zinc, but supplementing with a pill is best if you don’t eat too much of these foods. Zinc is essential especially when fighting a flu, cough, or cold.

Vitamin D3
Take every day. Vitamin D3 enables the body to better absorb calcium in phosphorous, which is why you will often see it blended with a calcium pill. If you aren’t getting enough regular sunlight, it’s essential to supplement with D3. It is essential for healthy bones, teeth, and the immune system.

Vitamin C
Essential to fight off illness. Don’t take it on an empty stomach as it will give you acidity.

For managing perimenopause or menopause or bad hormone fluctuations

Women in their late 30s to early 40s can experience a whole host of symptoms including hot flashes, cramps, anxiety, and elevated stress levels.

Evening primrose oil – helps with hot flashes and cramps
Ashwaganda – known adaptogen to help manage stress levels throughout the day. Take this with food as it is fat soluble.
Magnesium glycinate – magnesium is essential to muscle recovery, but can also help ease cramps
Curcumin – curcumin, the active ingredient in turmeric, is good for inflammation. Take this when you are feeling particularly bloated or inflamed.

Certain foods can help make you feel better when you are bloated and feeling the overall ick.

Okra – an increase in progesterone can cause constipation. The mucilage of okra can help ease this.
Watermelon – hydrating with fiber, this is essential in the luteal phase when you can feel bloated and constipated
Pineapple – full of bromelain, an enzyme that reduces inflammation and improves digestion

I am sharing my Chiang Mai salad recipe, as this is full of okra and I know many people don’t love okra’s slimy texture. This salad will hopefully change your okra eating experience!

Chiang Mai Salad

Ingredients

1/2 cup blanched okra
1 cup blanched sitaw, chopped
1 tablespoon wansoy
1/2 cup coconut chutney

For the dressing:

1/4 cup tamari or soy sauce
1 tablespoon peanut butter
1/2 teaspoon lime juice

Procedure

Combine the okra, sitaw, coconut chutney and wansoy in a bowl and mix. Garnish with more wansoy.
In a bowl, combine peanut butter, lime juice and tamari. Mix with a fork until combined.
Serve the salad with the dressing on the side.

Coconut Chutney

Ingredients

2 whole grated coconut meat
5-6 pc curry leaves
1 tbsp chana dal
1 tsp cumin powder
1 tsp salt
2 tsp calamansi
Optional: add 1 green chili

Before serving:

1 tbsp mustard seeds
1 tbsp oil

Procedure