Do you have heavy periods? Read this.

Struggle with heavy periods? You’re not alone. In fact, it’s estimated that 1 in 3 women experience heavy menstrual bleeding. If you know, you know: intense menstrual bleeding is both physically and emotionally draining. With that in mind, we’re exploring the reasons why it happens, how nutrition can help (hello, seed cycling!), and a few lifestyle tips to manage this common issue.

What causes heavy periods?

Heavy periods, medically known as menorrhagia, are typically caused by several factors— including hormonal imbalances, uterine abnormalities, and certain medical conditions. Key hormones involved include:

1. Estrogen and progesterone: An imbalance (particularly an excess of estrogen or a deficiency of progesterone) can lead to a thicker uterine lining. In turn, resulting in heavier periods.
2. Thyroid hormones: An underactive or overactive thyroid can affect menstrual flow. When it comes to heavy bleeding, an underactive thyroid is usually to blame. It reduces your ability to coagulate (to stop bleeding).
3. Coagulation factors: Speaking of coagulate, issues with blood clotting can also contribute to heavier bleeding.

Always work with a doctor when experiencing heavy periods to rule out underlying causes! 

Tackling heavy periods via nutrition

Balanced nutrition plays a crucial role in managing heavy periods. Below are a few dietary tips to help balance your hormones:

• Iron-rich foods: To combat excessive blood loss, include iron-rich foods like dark leafy greens, beans, lentils, and if you eat them, wild-caught seafood and organic/pasture-raised red meat. For a boost of iron, try our Big Mac salad!
• Vitamin C: This enhances iron absorption, so aim to eat iron-packed ingredients with produce like oranges, strawberries, and bell peppers. This hummus bell pepper snack plate fits the Vitamin C bill.
• Healthy fats: Essential for hormone production, add avocados, nuts, seeds, and fatty fish (I.e. salmon and sardines) to your plate. We can’t get enough of this salmon salad spread right now.
• Whole grains: Sprouted, 100% whole wheat grains stabilize blood sugar levels, which can help with hormonal balance. Opt for quinoa, brown rice, and steel-cut oats (these contain more soluble fiber than quick oats, which can help regulate blood sugar). The GOAT, our chia overnight oats always hit the spot.
• Leafy greens and cruciferous veggies: These support liver function and help metabolize estrogen (important for hormone balance). Include kale, broccoli, and Brussels sprouts on your plate. Get ready to experience Brussels sprouts in a whole new way.

Should you limit caffeine?

Caffeine—itself—isn’t directly linked to causing heavier periods. However, it can influence factors that may exacerbate menstrual symptoms. Caffeine is a stimulant, increasing heart rate and blood pressure, potentially leading to heightened stress and anxiety levels. High stress can, in turn, disrupt hormonal balance. And this might be a co-factor in heavier bleeding. When in doubt, monitor your caffeine intake. Observe any correlations between your cup(s) of coffee and your menstrual symptoms. Fortunately, there are ways to boost your energy without caffeine!

Seed cycling for hormone balance

If you aren’t currently seed cycling, hop on the train! It’s a game-changer for menstrual irregularities. Seed cycling involves consuming specific seeds during different phases of your menstrual cycle.

Follicular phase (days 1-14): Eat 1-2 tablespoons each of ground flaxseeds and pumpkin seeds daily (phase 1 seeds). These are rich in phytoestrogens and omega-3 fatty acids, which can help balance estrogen levels.

Luteal phase (days 15-28): Switch to 1-2 tablespoons each of ground sesame seeds and sunflower seeds daily (phase 2 seeds). These provide lignans and essential fatty acids that support progesterone production.

Lifestyle tips for managing heavy periods

In addition to nutrition, certain lifestyle changes can also help manage heavy periods. For example, regular (read: moderate) exercise helps with blood flow, reduces stress, and can help you maintain your body’s natural set point weight. Don’t underestimate the power of walking between meals. Adding a bit of strength training to your routine is very supportive too.

Additionally, aim to incorporate daily mindfulness activities, like deep breathing, bedtime meditation, or a simple yoga flow after work. Last but not least, quality sleep is necessary for happy hormones. It ensures your body has time to repair and balance hormone levels.

How long will it take before you see improvements in your flow?

Patience is key! On average, it can take about 3-6 months of consistent dietary and lifestyle changes to notice significant improvements in your heavy flow. Ultimately, taking small, consistent steps towards a balanced diet and healthier lifestyle can make a big difference in your menstrual health.