If you’re irritable the 10 days before your period arrives, suffer from PMS & PMDD or have menstrual imbalances such as very heavy periods, cramps, acne, PCOS, endometriosis, fibroids and more, chances are you may need to take a second look at your nutrition…
This is something that all Conscious Moonstration Alumni understand:
Its astounding how big of an impact nutrition can have on your menstrual health, especially our micronutrients...
Micronutrients are vitamins and trace minerals that are essential to menstrual health and health in general. And while there are nearly 30 vitamins & minerals that the body cannot create on its own known as micronutrients, there are only a few we actually need to supplement outside of our diet. This is usually related to reduced soil health, lack of sunlight, reduced water quality and our modern lifestyles…
Micronutrients are always a part of my herbal protocols for my clients. They are the building blocks of our process before moving into the many herbs, foods, remedies, conversations & referrals I include in our consultations...
Magnesium for example has such a powerful impact on mitigating menstrual symptoms Lara Briden calls it “the Miracle Mineral for Periods” as it often has such a profound impact on calming symptoms and reducing pain…
The top 6 Nutrients that are crucial for a balanced menstrual cycle are:
Every one of these are essential to stabilizing our endocrine, thyroid, immune, liver, nervous system and digestive functions…
Every one of these are needed to maintain a harmonious balance… like a well tuned orchestra… (i miss playing my cello…)
I myself take all of these micronutrients but am most faithful right now to iodine, magnesium glycinate and B6 to help combat previous deficiencies and support my moon cycle.
🌛If you want to learn more about how to balance your menstrual cycle in a an all natural & holistic way join me for the Conscious Moonstration Course beginning Oct 9th
But first lets dive into the first of these Micronutrients: ZINC
Zinc is an incredibly important micronutrient for our womb health. It is anti-inflammatory which will, in and of itself, mitigate or reduce SO many uncomfortable symptoms throughout our whole menstrual cycle.
However it also shines in that it helps regulate the HPA (hypothalamus - pituitary - adrenal) Axis thus reducing stress & cortisol levels, which can be responsible for menstrual discomfort & imbalances like lack of regularity, delayed periods & estrogen excess .
ZInc is a key component in the synthesis, transport & actions of all hormones. Including thyroid hormones AND its a vital androgen blocker, anti-oxidant & anti-depressant
According to the World Health Orginaztion Zinc deficiency affects nearly 1/3 of the world's population, especially in those who don't eat meat. This I am sure, is one of the many causes for why the majority of folks who menstruate report having discomfort & pain.
Zinc definiciency has been proven to play a role in a myriad of menstrual health imbalances:
Sources of Zinc
The National Institutes of Health recommends people get 8 to 11 milligrams of zinc each day. And its important to note that we are not able to actually store zinc in our body, so we need a small amount every day.
The best sources of zinc are by far oysters,at 28 to 32 mg per serving!
However other great sources are beef & blue crab at 3.8 & 3.2 mg per serving respectively and pumpkin seeds at 2.2 mg per serving.
Other sources include
👁️This is not an all encompassing list...just a snapshot
👁️This is not medical advice, always consult with your doctor if you have any health concerns, especially thyroid imbalances...
Micronutrients on Harvard Health Publishing
National Institute of Health Zinc Fact Sheet for Professionals
Zinc & PMS Clinical Trial PMID: 31154571 DOI: 10.1007/s12011-019-01757-9 on PubMed
Zinc & PCOS Clinical Trial PMID: 26315303 DOI: 10.1007/s12011-015-0480-7
Hormone Intelligence by Aviva Romm
Period Repair Manual by Lara Briden
How it works:
Although it contains no hormones or hormone-like substances, vitex influences hormonal activity by stimulating the anterior pituitary gland & hypothalamus to produce more luteinizing hormone (LH) and decrease secretions of Follicle Stimulating Hormone (FSH).
Which then helps our ovaries to produce more progesterone a hormone crucial to health and balancing estrogen levels.
Before their periods, many folks find themselves irritable, depressed, & bloated. These typical PMS symptoms may occur because of an insufficient production of progesterone in the two weeks prior to menstruation & Chasteberry helps to normalize the ratio of progesterone to estrogen. In a study of premenstrual folks, 90% of those who took Chasteberry reported that they experienced a reduction in PMS symptoms.
It may be as effective as another common PMS supplement, vitamin B6, which clears excess estrogen from the body. While a German study actually found chasteberry to be superior to vitamin B6 for resolving PMS symptoms, if you suffer from PMS i would recommend trying the two together for maximum relief.
But this herb isn't just for female endocring health. Chasteberry has a long tradition of being used for male reproductive health as well as
No wonder it was considered sacred... It is amazing. But remember, like many other herbs, don’t expect to see immediate results. And just like any herbal protocols for your menstrual cycle you're going to have to take it for at least 3 to 4 months before seeing symptom relief.
But because its a slow-acting herb that’s how you know deep & long lasting healing is happening.
My favorite ways to use Chasteberry/Vitex:
There are some side effects (dont take if pregnant or on meds without consulting your physician as always, and try to avoid it if you're on any parkinsons meds as it can interfere with medications) so I recommend booking a consultation with me if you want to know if it will be of benefit for you
You can also join us in my next Conscious Moonstration Course cohort beginning Sunday October 9th to dive deeper into this beautiful herbal gift and how it best works with our menstrual cycle. We will be exploring this herb during week 6!
Clarissa Ixpahuatzin Mazehuani is committed to decolonizing and reclaiming nature-based methods of self-healing. All her work is focused on honoring our natural rhythms and the cycles of Mother Nature and Mother Moon.