A Period Toolkit: Your Menstrual FAQs Answered

BY HELEN FORD, Registered Nutritional Therapist at Wild Nutrition

 

As a nutritional therapist, I’m often asked about periods and there are many common themes and concerns that regularly crop up. Whether they’re late periods or heavy flow, mood fluctuations to painful cycles, here I cover the potential causes, what to look out for and how to soothe period pain simply and effectively.

If you are worried about any of these areas, or you feel that your anxiety levels or mood fluctuations are causing you concern or distress, you may wish to speak to someone in confidence. For any health concern, is important to consult with a GP or medical professional to get a more personal and thorough understanding.

 

Why is my period late?

There are many reasons why your period could be late. Stress, changes in weight, hormonal imbalances, illness, travel, or even starting a new medication can all impact your menstrual cycle. The below offers further insight into the causes:

• Stress: can affect your body’s hormone balance, potentially delaying ovulation and your period
• Weight fluctuations: significant weight loss/body fat reduction can interfere with cycle regularity
• Polycystic Ovary Syndrome (PCOS): this is characterised by anovulatory cycles (cycles with no ovulation occurring) and irregularity or absence of the menstrual cycle
• Thyroid issues: an overactive or underactive thyroid can cause delays in your cycle
• Intense exercise: or even undereating can also interfere with menstrual cycle regularity.

Understanding and listening to signs that your period is coming is crucial for managing your menstrual cycle effectively. Here are some common signs to look out for:

• Menstrual cramps: these can range from mild to severe and may be commonly felt in the lower tummy or back but can also be felt elsewhere, especially in conditions like endometriosis.
• Mood swings: hormonal changes can lead to mood swings, irritability, or emotional sensitivity in the days leading up to your period. Typically these can happen 7-10 days before the onset of your period - or even longer (in some cases, continue into the menstrual bleed).
• Breast tenderness: some women experience soreness or swelling in their breasts
• Bloating: hormonal fluctuations can cause water retention, leading to uncomfortable bloating
• Skin changes: hormonal fluctuations before your period can sometimes result in spots or sensitive skin
• Food cravings: sweet or salty snack cravings may indicate that your period is on the way
• Fatigue: feeling more tired than usual or experiencing low energy levels is common in the run-up to your period.

 

Why are my periods heavy?

Also known as menorrhagia, heavy periods can be caused by a variety of reasons. As always, consulting a healthcare professional is the best course of action for an accurate diagnosis and treatment plan.

• Hormonal imbalances: potential links include high oestrogen/poor oestrogen detoxification
• Thyroid imbalances: too much or too little thyroid hormone 
• Fibroids: non-cancerous growths in the uterus
• Polyps: small growths on the uterine lining
• Intrauterine devices (IUDs): especially non-hormonal IUDs (copper coil) - can deplete zinc which is vital for healthy hormone balance
• Anaemia: in a chicken-and-egg-style cycle, heavy periods can cause anaemia (when the body lacks sufficient iron levels) and anaemia, in turn, can cause a heavier flow.
• Peri-menopause: during this phase, it is common to have anovulatory cycles as progesterone lowers. This means there is more ‘unopposed oestrogen’ which can cause heavy bleeding.

Why am I so anxious and/or irritable?

While it is common for many women to experience changes in mood before the onset of a period (they can vary in length, but typically last 7-10 days), this should not be accepted as ‘normal’. 

For some women, there are only two weeks of feeling “normal”, but you shouldn’t have to suffer every month. It is crucial to listen to your body and support it with robust nutrition, lifestyle changes and tailored nutritional supplements.

 

Your period pain toolkit

When it comes to painful periods, you needn’t suffer in silence. There are many holistic remedies and approaches available to help reduce and prevent painful periods.

• Incorporate anti-inflammatory foods: oily fish (sardines, salmon, mackerel, anchovies, herring + trout), walnuts, ground flaxseed, ginger (grated in warm water), turmeric (added to food, herbal teas).
• Hydrate: drink plenty of water and herbal teas to reduce pain and bloating
• Eat dark green vegetables: kale, spinach, and broccoli are all rich in magnesium which can help with cramps.
• Reduce sugar, caffeine and alcohol: all of which can interfere with hormone balance and deplete essential nutrients.
• Exercise: be kind to your body; gentle cardio can help the body produce natural pain-relieving endorphins, while yoga and pilates can strengthen muscles and ease cramps. However, remember to go easy and avoid strenuous exercise such as running and HIIT.
• Rest: equally, you need to ensure you get plenty of sleep, warm baths with magnesium salts and gentle breathing exercises can also support better and deeper sleep.
• Apply heat: hot water bottles, heat pads and TENS machines can all offer localised pain relief
• Balance blood sugar: eating good-quality protein and fat with every meal is key to keeping your blood sugar balanced. Healthy fats are also essential as they are building blocks for hormone production.

Still keen to speak to someone? We’re here for you. Arrange your free 15-minute Hormone & Menstrual Cycle consultation here.

Other blogs that may interest you: 

How to work with the four phases of your menstrual cycle

Polycystic Ovary Syndrome (PCOS). How can I best support myself naturally?