Happy March Menstruators! As a Plant-Based Nutritionist, we are thrilled to highlight National Nutrition Month. All month long, we will provide valuable resources and tools imperative to achieve optimal wellness. It is also Women's History Month and Endometriosis Awareness Month; therefore, we are making history with providing you with the knowledge, education, and support to prevent and eliminate issues in the womb. Periods are normal; however, they do not have to be painful or dreadful.
Let's take back control of our health with shifting our mindset and adopting positive wellness habits. This includes improving your nutrition practices, incorporating more physical activity, staying hydrated, and excluding invaluable factors that negatively impact you. With some spring cleaning ahead, detoxing the mind, body, and soul are essential as we conquer this season.
We are Coming in Hot Serving up the "Chai?"
Tea, gems or whatever you choose to call resources these days...Chai actually means "life" or "living" in Hebrew therefore, you are serving what will aid in transcending your life?! Events, resources and tips...why not?! Check out the resources and support in order to improve your menstrual cycle journey.
Pamper Yourself With Our New Resource CenterÂ
What We Eat in a Day on Our Period
Womb ManifestationÂ
Endometriosis EducationÂ
Research Proves that Menstrual Symptoms are Associated with Nutrient IntakeÂ
Season 2 of Kick Cramp's Ass - The Podcast is HereÂ
Nutritious Yet Delicious RecipeÂ
Pamper Yourself With Our New Resource Center
The new and helpful Resource Center has been released in honor of National Nutrition Month. With nine categories to choose from, indulge in these valuable tools that offer guidance, support, and restoration for womb issues. Now let the healing get to healing.
Our resource center provides:
Access to our blog
The books that we recommend for holistic healing
A menstrual blood chart explaining various colors
Customized, nutritious recipes
Detailed reports regarding our operations
Affirmed research validating holistic healing for the womb
Realistic tips to conquer your menstrual cycle journey
Wellness referrals to conquer optimal wellness
Womb diagnoses and terms
What We Eat In a Day on Our Period
Your menstrual cycle could be affected by what you do up to 60 days prior to that specific period. It is imperative to fuel your body with essential macronutrients and micronutrients (vitamins and minerals) to combat symptoms, such as cramps, heavy blood flow, moods swings, or bloating. Believe it or not, it is easy to maintain healthy habits throughout the day even while on your cycle.
What We Eat in a Day:
Internal Shower:
Room temperature spring water (16 oz or 2 cups)
Breakfast:
Oatmeal topped with strawberries, blackberries, blueberries, apples, pumpkin seeds, hemp seeds, and date syrup
Cacao Delight (chocolate milk)
Afternoon Snack:
Lunch:
Vegan Gumbo with "chicken and sausage" over quinoa
Homemade lemonade
Afternoon Snack:
Fruit and nut medley
With bananas, oranges, pineapples, cashews, walnuts, and pecans
Spring water
Dinner:
Creamy Tomato Pasta with spinach
Night Detox:
Cramp Elixir tea
Womb Manifestation
"I am supplying my womb with the nutrients and love that it needs to thrive and prevent uterine issues!" - Asé
Endometriosis Education
According to the Office of Women's Health, more than 6 million women in the United States have endometriosis. With such alarming numbers, spreading advocacy and education is necessary in an effort to combat this uterine ailment. Discovering more about endometriosis may assist you in prevention or to support those who already have been diagnosed.
Common symptoms include:
Severe menstrual cramps
Pain during intercourse
Heavy blood flow
Back and abnormal pain
Uncomfortable bowel movements
Infertility
Frequent lethargic behavior
If you are experiencing these symptoms, we encourage you to make an appointment with your OB/GYN for further assistance. In the meantime, review these organizations who consistently champion for endometriosis:
Research Proves that Menstrual Symptoms are Associated with Nutrient Intake
With holistic healing and alternative approaches to curing diagnoses, individuals may still not believe that these techniques are effective. We are here to prove through our own case studies and published research that holistic health is valid. What may have seem like genetic or hereditary health issues may just need some unconditioning and relearning adequate habits to achieve optimal wellness.
Research Title: Menstrual cycle symptoms are associated with nutrient intake: Results from network analysis from an online survey
Background:Less is understood about female’s nutrient intake’s impact on the severity of the menstrual cycle (MC) symptoms, which consequently interferes with their life quality.
Objectives:The goal of this study is to look at the relationship between female nutrient consumption and the severity of MC symptoms to better understand how food affects women’s quality of life during their MCs.
Design:To investigate this impact among healthy adult women, a self-administered, cross-sectional online questionnaire was obtained from 204 regularly menstruating women aged between 18 and 40.
Conclusion:Our findings suggest that MC symptoms were correlated with some nutrient intake from food sources, which is considered an external controllable factor more than demographic characteristics. Therefore, women should be aware of the type of food consumed during their monthly MC phase.
The study’s findings imply that food consumption habits during the MC may have both preventive and aggravating effects on monthly MC symptoms. This suggests that certain foods or dietary habits may help alleviate or prevent MC symptoms, whereas others may aggravate or cause them. The findings of the study indicate that there may be a link between diet and menstrual health, and that paying attention to dietary choices during the MC may be key for controlling monthly discomfort.
As a result, food intake should be taken into consideration during MC. Initially, food rich in PUFA (Polyunsaturated fats) and thiamine are highly recommended during MC days for their protection against inconvenience-related symptoms, while food rich in SFA (Saturated Fats) should be avoided to prevent emotional symptoms. Among women who suffer from MC psychological symptoms, avoiding food rich in riboflavin, niacin, and iron is recommended. Food intake should be controlled and managed carefully during MC days to improve the monthly female inconvenience experience. It is advised to provide health education for adult women about dietary habits and food intake as a protecting procedure to alleviate MC symptoms.
Reference:
Ghazzawi, H. A., Alhaj, O., Bragazzi, N., Alnimer, L., & Jahrami, H. (2023). Menstrual cycle symptoms are associated with nutrient intake: Results from network analysis from an online survey. Women’s Health, 19. https://doi.org/10.1177/17455057231185624
Season 2 of Kick Cramp's Ass - The Podcast is Here
We are back for season 2 and bringing more useful information, interviews with wellness experts, and corroborating our perspective on how you could naturally heal yourself with patience, discipline, and remaining focused. Available on Spotify, YouTube, Apple Podcasts, and Amazon Music, this season will be offered in a video or audio format. Tune in every Menstruation Monday to get your weekly dose of efficient menstrual education.
Nutritious Yet Delicious Recipe
As we leave winter and enter into the spring, let's partake in a good one-pot meal that is hearty and will stick to the ribs. After going vegan, it was important to make all of our favorite dishes in the healthiest way possible. With that being said, who else could go for a delicious gumbo?!
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