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Do you ever wake up in the morning on that first day of your period and just can’t...
The dull cramps in your lower abdomen, and a foggy head and tender breasts are giving you all the low energy vibes.
Well, my friends, I can totally relate – in fact, it was exactly because of those pesky PMS symptoms that this MAGICAL CACAO BLISS BOWL was born.
Day one of your cycle is the first day of menstruation. It is the time where our hormones are at their lowest as they work to shed the uterine lining and because of this hormonal dip, energy levels are likely to be low.
If you suffer from heavy, painful periods, this is just some of the hell you have to put up with every. single. month. That's on top of feeling bloated, tired, and irrationally irritated with pretty much everybody.
Giving your body proper nutrition around this time and responding to its unique needs is a huge act of self-care. Rather than reaching for that comforting croissant and a double shot of coffee for some energy, you can support your body and your hormones with unprocessed, nutrient-rich foods that optimise your energy levels, balance your mood AND help reduce cramps.
Another really important factor to note around this time is REST. Focus on restorative workouts, like yoga or gentle walking, even if you’re not feeling discomfort. It’s a time to take things slowly and support your body’s natural energy levels.
THE BEST FOODS TO SUPPORT YOUR MENSTRUAL PHASE
But first, let me explain to you WHY this smoothie bowl really is so magical.
Bananas: are one of the best mood-boosting foods you can eat thanks to their high dose of vitamin B6. They're rich in potassium and magnesium, too, which can reduce water retention and bloat. They also help regulate your digestive system, which some people struggle with around this time of the month. Potassium helps restore the natural fluid balance in our bodies, and bananas are chock-full of it.
Flax: If you suffer from heavy periods (also known as menorrhagia), then consuming flax ahead of your cycle can help flush out excess estrogen that can lead to heavy bleeding and clots.
Cacao: is a good source of magnesium, which not only tempers moods swings but also helps regulate serotonin—the happy hormone.12 To get the serotonin boost, stick with chocolate that's 60% cacao or higher. Keeping our blood sugar levels steady also contributes to overall hormone balance, helping to reduce mood swings and better manage weight, sleep and cravings.
PMS is usually associated with an increase in stress, which increases cortisol levels. Cortisol blocks progesterone from its receptors, causing more stress. Cacao can actually reduce the stress hormone cortisol and help normalize stress-related differences in energy metabolism and gut microbial activities. Cacao contains large amounts of tryptophan, an amino acid that works as a precursor to serotonin, and theobromine, another mood-elevating compound.
Pumpkin Seeds: have many nutrients that have been shown to reduce PMS symptoms. They’re chock-full of zinc (containing 23% of our daily recommended value in just one ounce) which also increases our ability to fight off inflammation, which can cause depression and anxiety. In addition, it’s rich in magnesium, our calming nutrient: According to a 2012 study in the journal Neuropharmacology, magnesium deficiencies induce anxiety, which is why the mineral is known as the original chill pill. Magnesium also helps reduce water retention that is often a symptom of PMS. Finally, a serving fulfils 85% of our dietary requirement for manganese, which has been shown to reduce irritability.
Cashews: Magnesium levels fluctuate during a woman’s cycle, and that lower magnesium levels cause symptoms of PMS. Cashews are a great source of magnesium, providing 44% of our daily requirement in just half of a cup. Cashews are also high in calcium, another important nutrient to help with PMS.
Blueberries: While fruits and vegetables are a vital source of nutrients and fibre in anyone’s diet, they may be especially helpful during menstruation. Blueberries are also rich in antioxidants and anti-inflammatory properties. On top of this, berries are believed by some to help with low estrogen levels, which causes some to lose sleep during their period.
Spinach (or other leafy greens): If you're prone to bloating, adding foods rich in magnesium and fibre will do wonders for your digestive system. There's no better source of both than leafy greens like kale, spinach, and collards.
Avocado: focusing on the fats you’re consuming around your period can make all the difference. The omega-3 fats provided by avocados may help slow the release of substances called prostaglandins, which are often responsible for cramping during menstruation.
THE RECIPE
1 Banana
1/2 Avocado
1 cup Frozen Blueberries
1/4 cup Raw Cashews
1 tbsp Ground Flaxseed
1 tbsp Pumpkin Seeds
1 tbsp Raw Cacao
Handful Spinach
Cacao nibs (optional topping)
Simply add all ingredients into a highspeed blender with 1/2 cup of water (use more if needed). Wizz together and enjoy with your favourite toppings!