A woman’s body goes through many different changes throughout life. Following a healthy diet, exercise routine & mindfulness practice will help keep your body in balance and at ease for these various & sometimes difficult stages.

Menstrual Madness

Tips to ease cramps:

  • Foods to focus on: Getting enough calcium, magnesium, Vitamin D, good fats & iron are important during your menstrual years.
    • Dark chocolate, yogurt, salmon, broccoli, pumpkin seeds, eggs, nuts, bananas, chamomile tea, dark leafy greens like spinach, kale & bok choy, oats, ginger etc.
  • Drinking lots of water actually prevents your body from retaining water, so even if you’re bloated make sure you are getting enough hydration. Avoid alcohol, carbonated beverages and caffeine.
  • Raw cacao (1 tbs) is a great source of iron and magnesium, two minerals women commonly can be deficient in. So, chocolate is GOOD 😊
  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.
  • Chiropractic adjustments can help provide pain relief, especially in the lower back and uterus area.

PCOS

PCOS occurs when a woman’s hormones are out of balance, which can lead to problems with fertility and menstrual cycles, weight gain, and cysts on the ovaries.

Natural solutions:

  • Drinking 1-2 tbs of apple cider vinegar (with “the mother”) diluted in water/tea/smoothies every day. This will help improve the body’s natural elimination system while balancing pH levels to help control bacteria, candida and yeast.
  • Eat a 95% whole foods diet focusing on vegetables, nuts, seeds, legumes and leafy greens.
  • Eliminate processed foods & sugar.
  • Probiotic foods like kombucha, sauerkraut, kimchi & miso.
  • Iron-rich food like spinach, kale, goji berries, lentils & chickpeas are great if you have low iron.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.

 

FUN FACT: Women who eat at least 10g of fresh mushrooms each day (about one mushroom per day) have a 64% DECREASED risk of breast cancer & when you add in a daily cup of green tea, there is an 89% DECREASED risk of breast cancer!

 

Pregnancy

  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • A nutrient rich, whole food diet will nourish you and your baby. Focus on a good variety of fresh vegetables, fruits, beans and lean meats. If you are craving sugar, eat protein & good fats instead.
  • Drink 2-3 liters of water per day and avoid artificially sweetened drinks and all sodas.
  • Natural magnesium supplements can help with morning sickness, fatigue & constipation.
  • Using an exercise ball as a chair can help keep the pelvis forward and in good alignment.
  • Balance physical activity with rest.

Menopause

  • Supplements: E-manganese, Symplex F, Pituitrophin PMG, Calcium Lactate
  • Foods:
    • Soy (unprocessed) contains high levels of estrogen-like compounds which mimic natural estrogen. It can help decrease hot flash frequency and severity – edamame is a good source for unprocessed soy. Stay away if there is a known breast cancer risk.
    • Black cohosh: can help reduce production of LH (luteinizing hormone – causes hot flashes).
    • Eat regular meals throughout the day.
    • Healthy fats and fatty acids, dairy, eggs, leafy green vegetables, kelp.
    • Full fat foods like walnuts/almonds, flax seed, chia seed, berries, bananas, plain yogurt or coconut yogurt if you’re sensitive to dairy.
    • Avoid hot flash triggering foods like caffeine, alcohol, sugary and spicy foods.
    • Yoga, meditation & other relaxation techniques.

Open & Strengthen Your Hips

Women tend to carry their stress in their hips. Stretching and strengthening the muscles around the hips is a great way to release tension and stress on the spine. Always complete both sides/legs with stretching, and remember that one side may feel different than the other.

Cow Face Pose: For this pose, imagine a really tight “criss-cross” seated position. Bend your right knee to face the front of the mat, and then bend your left knee the same, and stack it right on top of your right knee. The soles of both your feet should ideally be facing up. It’s ok if you cannot come into the full position at first. Sit on a block or blanket for leverage and try again. Make sure both sit bones stay on the ground, or block/blanket, and breathe deeply. Fold forward for an added challenge. Switch after 3 minutes for a great release.

Half Pigeon Pose: For this pose, begin in a downward facing dog position. From there, swing your left (or right) leg through your hands, bending at the knee and facing the sole of your foot up. Lay your knee flat on the mat and to the side just enough so that you are not lying on it as you lean forward. Ideally, your shin is parallel to the front of the mat, but this won’t occur until you are very open in the hips. For now, it is ok for the shin to be slanted. The most important part of this pose is that you first align your hips. Distribute your weight evenly so that you are not leaning to the left or right side. If you cannot align your hips, place a block under your left sit bone – this leverage will help you as you begin to open up tight hips.

 

Watch the full health talk on our Facebook by clicking here!