We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help to get overall beter health. We also talk about nutrition throughout your cycle, how diet can impact your hormones and how to take control of your health.

NUTRITION FOR A BEAUTIFUL SKIN

Beautiful skin starts with nourishment from within, what you put in your mouth is as important as the products you apply on your skin. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts and a varied and balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.

Make sure you include enough high-quality protein sources in your diet to strengthen your collagen levels to make your skin firmer and less prone to wrinkles. Try to avoid sugar, dairy and processed foods and replace it with nutrient-dense foods to get those crucial nutrients. Drinking more water is the simplest way to boost your glow and keep skin functioning at their best!

Quick fix? Ensure these foods are on your grocery list;

• Fruit & Vegetables
Eat a rainbow of colourful fruit and vegetables as they contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals.

• Omega-3 acids
Key in keeping your skin thick, supple, moisturised and reduce inflammation. Foods high in omega-3 acids are salmon, sardines, chia seeds, flaxseed and walnuts.

• Radiant skin booster vitamin C
Needed to produce collagen that strengthens the skin. You can find it in bell peppers, strawberries, citrus fruits, kale and broccoli.

• Selenium
A powerful antioxidant that is essential to support the immune system. You can find it in brazil nuts, barley, eggs, shellfish and tomatoes.

• Vitamin A and E
To protect the skin from oxidative damage and support healthy skin growth. Foods high in vitamin A and E are almonds, pumpkin, sweet potato, carrot and avocado.

FEED YOUR CYCLE

To take charge of your own health it can be a game-changer to adjust your diet to support your fluctuating hormones. Helpful if you’re prone to painful periods, struggle with PMS or susceptible to other symptoms of hormonal imbalance. Let’s go girl.

Your endocrine system works to carry out vital functions and promote state of equilibrium in your body. All those hormones can be influenced by diet. In particular the balance of progesterone and oestrogen (the primary cycle hormones that fluctuate throughout our monthly cycles is imperative not only for hormone health but overall physical mental and emotional well-being.

Hormone detoxification can be helped by certain nutrients;

• Protein provides amino acids
Are the raw materials needed for making hormones?

• Kale and broccoli
Helps to support detoxification processes including removal of excess oestrogen.

• Vitamin C
Is the key to help the production of cortisol, which influences our stress response (dark leafy greens, citrus and parsley).

•Magnesium-rich foods
It may help to support PMS-associated water retention and menstrual pain (tofu, dark greens and nuts).

By tapping into the intelligence of the female body, we can respond to its unique needs - the ultimate self-care. Managing our overall hormone balance will help reduce mood swings, manage our weight and improve our sleep while decreasing cravings. Mindful eating comes into play here, think whole food diet with quality protein and healthy fats as a foundation, then include some cycle-supporting foods into your shopping trolly. Coffee and alcohol can also interfere with the absorption of essential vitamins and minerals required for optimal menstrual health, so try some alternatives like sparkling fruit water, herbal teas, chicory root or swap your morning latte for a caffeine-free one.

• PHASE 1: MENSTRUATION
Food Focus: Add nutrients, warmth and comfort.
Energy levels are likely to be low, so support the body with plenty of filtered water and unprocessed, nutrient-rich foods that keep energy and blood sugar levels steady.

• PHASE 2: THE RISE (follicular Phase)
Food Focus: Fresh and light.
You might find that you have more energy, focus and willpower at this time.

• PHASE 3: SHIFT
Food Focus: Fibrous and light.
High hormone levels but an increase in energy.

• PHASE 4: REFLECT
Food Focus: Curb the cravings.
Hormone levels reach their peak as we approach menstruation and many women experience PMS around this time. It is possible to help manage pre-period moods and discomforts through food choices:
As we approach menstruation, you might experience PMS since your hormone levels reach their peak.
• Avoid salty foods if you experience water retention.
• Choose complex carbs if you’re prone to cravings
• Cut down on caffeine & alcohol - these stimulants can aggravate PMS, trigger anxiety and be unhelpful with mood swings.

SHARON ASSCHER

"Voeding maakt je beter / Food makes you better"

An orthomolecular therapist, hormone expert and gut consultant who believes women can truly improve their hormones from the power of nutrition.

Balancing hormones alongside anti-conception, genes, lifestyle connects directly to skin, periods, weight, mood swings.

www.voedingmaaktjebeter.nl

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