Going Natural

Just as there are more individualised doses for hormones, there has been a resurgence of more natural remedies when it comes to holistic healthcare. Naturopath Toni Baker, of wellness centre Balanced Living, sheds light on a practice called “cycle syncing” and how it combats period pain.

“Cycle syncing was first brought to light by holistic health coach Alisa Vitti in her book Womancode, where she shares how to better manage the ever‑shifting cascade of hormones,” says Baker. “By taking into consideration the relationship between the rise and dip of hormones, the thyroid, blood sugar levels and adrenal health, you can support yourself over the 28‑ to 35‑day cycle with the right nutrition, supplements and exercise at the right time.”

Here, Baker explains the different phases in the menstrual cycle, and how diet and lifestyle habits can be tweaked to help you get through your period.

1. FOLLICULAR

What is happening: This phase is when the body is preparing to release an egg. Oestrogen and progesterone levels rise while testosterone levels fall.

What to eat: Take iron, B complex, magnesium and COQ10 supplements for cellular and energy production. Sprouted and fermented foods such as broccoli sprouts and kimchi will help metabolise oestrogen.

What to do: Low‑ to medium‑intensity exercises

2. OVULATION

What is happening: The egg is released from one of the ovaries. Oestrogen levels peak, and progesterone and testosterone levels rise to optimise fertilisation.

What to eat: Chomp down on liver‑supporting foods, and plenty of leafy greens rich in iron and vitamin B. Rainbow‑coloured foods are your friends.

What to do: High‑intensity workouts

3. LUTEAL

What is happening: This phase represents 10 to 16 days of decreasing hormone levels.

What to eat: Opt for foods high in omega‑3 fatty acids, magnesium and vitamin B, such as salmon, flaxseeds and avocado, to help prevent or alleviate period pain that could potentially occur in the menstrual phase. Chromium and cinnamon can help balance blood sugar levels, and prevent irritability, cravings and headaches.

What to do: Medium‑intensity exercises

4. MENSTRUAL

What is happening: The thickened uterine lining

is shed.

What to eat: Steer clear of inflammatory foods such as caffeine, alcohol, red meat and sugar—dark chocolate is an exception. Drink filtered water to help with bloating and digestive issues.

What to do: Low‑intensity workouts, which can help with cramps