I used to hate my period. Partly because it started when I was ten! Too young, too soon. I only found out what it was the week before! Only because my older sister (13 at the time) got hers, and I walked in on my mum explaining it in the kitchen!
My eyes wide. “Wait, what?!? What do you mean women, bleed?” I exclaimed discombobulated. Mum started to explain, “it happens as girls start to become women…” but I interjected, “WHAT?! But for how long?!?” Hopeful that this was some sort of sick joke or short phase. “Well, once a month for the rest of your life,” she answered. Zero reassurance. With a combination of disbelieve and sheer disappointment, I concluded, “That. SUCKS.” Traumatised, stressed out, and stupidly sympathetic to my sister, a week later, I prematurely induced my first bleed.
Later in my teens, the breakouts began. The pill became my friend and I got to play god with menses — I thought this was a life hack — nine times out of ten opting out. Now I know how destructive the pill is, but at the time I had zero understanding of how important each step of our cycle was, and that these symptoms were a sign of something I could correct if only I knew what they meant.
Most women, associate their period with symptoms. An awful, unwelcome time of acne breakouts, bloating, cramps, mood swings, and low energy, but it doesn’t have to be that way.
What does it mean when you break out on your period?
Breakouts on your period are often caused by liver congestion and excess estrogen. This means the liver and gut need extra support. There are also a number of things you can do besides food to support your skin and yourself on your period. Like low-level exercise, reviewing your goals, journaling, and some reflection. This is the perfect time to slow down and listen to your intuition because your hormonal profile amplifies your ability to do so.
What to avoid on your period
Cold drinks and Raw foods
Consuming cold drinks reduces the temperature in the intestines which can hinder the absorption of nutrients (according to Chinese Medicine). When digestive processes are hindered this can also lead to breakouts, so for five days try sticking to warm foods and drinks. This also has the added benefit of reducing cramps.
The mensuration phase also consumes a lot of energy. To reduce and or avoid fatigue, we want to eat foods that are slow, warming and easy to digest. This is why raw foods should be minimised or completely avoided.
The exception to this rule would be room temperature green juices! During a time where I had no period, I often fasted on juice, and when I did, it was the only time I got my period!! This is likely due to juices being easy to digest and absorb nutrients. Always made fresh and at room temperature.
Soy products
Excess and processed soy products can wreak havoc on your hormones. Non-organic soy is genetically modified and shown in multiple animal studies to cause hormonal disruption.
On the other hand, whole, organic and fermented soy products are great in small amounts. Soy is full of polyestrogens which can mimic the estrogen in your body. So at times when you’re likely to be high in estrogen, or you have estrogen dominant conditions (low libido, PCOS, ovarian cysts etc.), it’s best to avoid. I tend to avoid soy after my period as it’s not optimal for those phases. If at all, the luteal phase (usually the third week following your last bleed) and your menstrual phase are best for soy products.
Just make sure it’s organic and non-GMO!
Dairy
L2 Casein and synthetic hormones are found in most dairy products which can disrupt your hormones, cause a heavier bleed, and lead to breakouts. Fried foods are good to avoid for similar reasons. During this time, especially, avoid foods high in omega-6 fatty acids.
Sugar
Does this even need to be said? Probably not, but it would be wrong to leave it out! The number one issue with hormones, skin, inflammation, and chronic issues (GENERALLY SPEAKING) is unstable blood sugar. Please, my lady loves, stay far away from the refined stuff!
Chemical Pads and Tampons
It is speculated that regular pads and tampons contain chemicals that disrupt hormones. Crazy?! Maybe, but it’s possible. With studies that show heavier bleeding and discomfort whilst using bleached hygiene products, I choose to use TOMS organic or Cottons organic. Or, you can make a new shift with me! Moving towards a cheaper and environmentally friendly option, the reusable cup!
Caffeine
When I was twelve I drank 1 litre of coke (oh how times have changed) the day before my period and I had the WORST period of my life! By far the most painful and debilitating. I was unable to move and in crippling pain for the three days.
Now I know caffeine affects blood sugar and cortisol levels, throwing off hormones. Even just one coffee can disrupt your hormones for 24 hours, which is why caffeine can exacerbate PMS symptoms.
Caffeine also depletes B vitamins, which is important for fat metabolism, and balancing hormones. It also puts pressure on the liver which uses the enzyme CYP1A2 to break down estrogen. When the liver struggling to break down estrogen, as we’ve established, it leads to breakouts.
Instead of coffee, opt for a Golden latte because it’s highly anti-inflammatory, and will improve your overall period symptoms.
White Carbohydrates (including potatoes)
To balance blood sugar, your hormones, and reduce all PMS symptoms including cramping, mood swings and breakouts.
High-Intensity Workouts
Avoid any intense HIIT workouts, or running the day before and for the first three days of your period (at least) to reduce cortisol and increase progesterone. Opt for walks and yin yoga instead. As high cortisol levels lower progesterone causing bloating, water retention, and weight gain. During your period, low-level exercise will help maintain and lose weight. Save the HIIT training for post period follicular phase and ovulation.
What to eat on your period
Soups, stews, and broth! Most things that are warm and easy to digest. Plus, here’s a list of ingredients to best support your symptoms, especially your skin, on your period.
Healthy Fats
Fats are essential for skin health! They balance hormones and leave the skin looking young and moist. Healthy fats such as sardines, salmon, and avocados also help to reduce cramps.
Sea Vegetables
Kelp and Seaweed help to remineralise your body with zinc and iron.
Root vegetables
The liver needs a stored supply of vitamin A to break estrogen down. Orange veggies are particularly high in vitamin A — carrot, sweet potato, pumpkin, etc. These will help on your period, and also the following phases when estrogen is naturally high.
Coriander
Amazing for the skin especially because it’s a great detoxifier.
Drink lots of water to keep the skin supple, aid detoxification, and to reduce bloating. If you’re struggling with bloating, also drink coconut water to balance your electrolytes.
Lemon
Use lemon in your water, either lemon juice or essential oil to assist with detoxing the liver and reducing congestion. This is great to do always as a preventative measure for skin symptoms.
Dark chocolate (without the sugar)
There’s a reason we crave it! It’s not just the sugar…
Chocolate is a great source of magnesium which depletes during mensuration, so stock up!
nut-free, vegan, chocolate tart
What do you do to assist your period? Let me know in the comments below.
Here’s to sexy skin and happy hormones!
Lots of love,
xx Jess