Your menstrual cycle is a reflection of your overall health. In fact, it’s now considered a 5th vital sign (along with blood pressure, body temperature, heart and breathing rate). Just as you would eat mindfully and exercise to improve your overall heart health, we can integrate diet and lifestyle factors into our lives to improve the health of our cycle.

Our cycle responds to what’s going on around, and inside of us. What we eat matters, how we manage stress, how much we sleep, how often we move our body... all impacts how we experience our periods cycle.

🔻 1. SLEEP

We all know sleep is important, and yet for most of us it’s something we rarely get enough of. It’s recommended to get 7- 9h of sleep each night. I know this may seem like a dream scenario... but making sleep a priority will greatly improve your period & cycle.

Think about your nightly snooze sessions as your body’s opportunity to recharge. Sleep helps to balance your hormones and keep your menstrual cycle regular. Here are some ways to foster a good quality nighttime snooze:

~ Sleep in complete darkness ( this means no TV, digital lights or cell phone in the bedroom, use black out curtains if possible),

~ Reduce your screen time (turn off all electronic devices 2-3h before bedtime). If this is too difficult, be mindful of how much blue-light you're consuming in the evenings and aim for 30min to 1h of no blue-light before bed (read, journal, meditate, connect with your partner ;)

~ Reduce caffeine consumption (being Italian, I constantly have to remind myself that the post-dinner espresso is prob not a great idea :)

~ Create an intentional evening routine. Developing an evening routine will help your body and mind shift into relaxation and bed mode. I love to set up my room so it's extra cozy and I can't wait to jump into bed.

🔻 2. EAT

What you eat has an impact on your period health. That’s because often the foods we eat create chronic inflammation within the body. What we put in our mouths will inevitably influence what goes on in our gut, brain, organs, lymphatic system etc. It will also affect how our hormones communicate with our ovaries, muscles, breasts, and reproductive system.

Below are foods that are known to create inflammation in our bodies. Start by eliminating ONE of them from your diet. Do this for a minimum of 8 weeks (3 months is even better!)

Sugar: processed foods and refined sugars are your number one cause of inflammation. They create tissue damage and lead to insulin resistance. By avoiding sugary foods, you allow your body to do what it’s meant to do (and not spend all its time fighting off inflammation). Eat lots of vegetables and enjoy your fruit (in moderation).

Alcohol: firstly, alcohol contains sugar. So it technically should be included above, but we often like to “selectively” rule this one out (wine = grapes right?!), so I thought it should have its own spot. Booze affects our hormones, it impacts the body’s ability to release estrogen, affects healthy gut bacteria and impairs nutrient absorption. If this is a hard one to omit, try to reduce or eliminate it completely during your premenstrual and menstrual phase.

Wheat: even if you don't have celiac disease, wheat is known to create an inflammatory response within the majority of people (~70%). So if you struggle with endometriosis, painful periods, cramping... avoid wheat for at least 8 weeks and see how you feel. Replace wheat with brown rice, quinoa, sweet potatoes, lentils.

Dairy products: Besides lactose, there’s a protein in cow’s milk that is linked to inflammation. Consuming cow’s milk can lead to issues like acne, period pain, endometriosis, severe premenstrual symptoms, and heavy periods. You can replace cow's milk with plant based alternatives (or enjoy goat's cheese).

🔻3. MANAGING STRESS

Stress has a huge impact on your period health. When you’re in a chronic state of stress, your body produces an increased amount of cortisol - keeping you in “flight or fight” mode - your body perceives this as you being in constant danger - the result? a reduction in necessary hormone production and potential irregular ovulation.

We'll all experience stress in our lives. How we manage stress however, is what matters. Here are three things I use to help keep me feeling more relaxed and centred. I suggest that you make time for one or all three of these practices every day (it can be as simple as committing to 15mins a day!)

Movement helps to manage stress (reduces cortisol levels) and is beneficial for period health. It increases circulation to your pelvic organs, strengthens pelvic floor muscles, aligns your uterus, and helps to reduce chronic inflammation. Choose movement that supports the phase of your cycle you are in (aka attend a restorative yoga class when you have your period).

Mindfulness practices such journalling, walking in nature (minus your device), meditation, spending time alone, setting up a morning / daily ritual, resting in awareness all help to reduce the levels of cortisol in our body and invite the body and mind to settle in and relax.

Self-care is not just about bubble baths and pedicures (although they’re fun). When it comes to managing stress, self-care is about creating healthy boundaries, working on inner- healing, surrounding yourself with inspiring and supportive people, creating daily rituals to check-in, so you can support your needs & your cycle as you need in the moment.

By Stella Artuso
Ig @stellaryoga

SELF-CARE: Three tips to support your menstrual cycle