What are normal periods anyway?

by Natasha, Tetra Nutrition

Ladies, we are changing everyday

And it's awesome!

We need to understand (and love and respect) the beauty of our changing hormones. We undergo hormonal shifts every single day of the month, and this affects our mood, digestion, energy, cravings, sleep, and social desires 🐈

What is a normal cycle?

Anything between 21-35 days is normal.

Your cycle should be coming at around the same time, NOT fluctuating massively. Your period should last at least 3 days, but not over 7.

DURING/JUST BEFORE YOUR PERIOD

Slight (tolerable) cramping, bowel rhythm changes (NOT constipation or diarrhoea), a desire to lay low relax and chill instead of pushing hard through workouts or social events.

A healthy flow (not scanty or very heavy with large clots).

The 4 cycle phases

MENSTRUAL 🌑
The uterine lining sheds through menstrual bleeding.

FOLLICULAR 🌗
The ovaries begin preparing an egg for maturation.

OVULATORY 🌕
A mature egg is released into the fallopian tube, where it stays for about 24 hours.

LUTEAL 🌒
The uterine lining thickens to receive a fertilised egg. If no implantation occurs, and the lining is shed during the next period.

Natural period pain relief

MAGNESIUM 🌻
Take citrate if you are constipated, and glycinate otherwise. Up the dose in the week before your period to 1 or 2 500mg capsules.

B COMPLEX 🦋
Contains B6 which helps boost progesterone levels naturally. OMEGA 3 From fish oil or algal DHA fights inflammation and pain.

GINGER 🌿
Add to smoothies, curries or herbal teas. Avoid too much if you are prone to diarrhoea.

TURMERIC 🌞
Add to smoothies, curries or herbal teas.

Fiber is key

Dietary fiber from fruits and vegetables feeds our gut bacteria.

Eat the rainbow 🌈

This is important because our gut bacteria modulate our estrogen metabolism. This is called the estrobolome, and it stops too much estrogen accumulation which can lead to hormonal problems.

This is also where probiotics play a role, and hey, Bhu makes some of the best kombucha out there :)

How much Fiber

Fill half your plate with greens 🥬 This can be salad and/or cooked vegetables. Steam, sautee, or cook down until soft according to how you feel 🥗
Soluble and insoluble forms are both important.
Soluble fiber comes from chia seeds, dals and legumes.
Insoluble comes primarily from non-starchy vegetables like leafy greens, green beans, tomatoes etc.

What else can I do?

You can improve your period for regular, healthy cycles with minimal pain or discomfort. You can reverse your endometriosis and stop fibroids from growing. You can send your PCOS into remission.

Work with a practitioner like Tetra Nutrition who can evaluate your gut health and hormones for natural and holistic healing 🌸