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Post by AlleyRose on Mon Mar 28, 2016 10:40 am

Did you know a normal menstrual cycle is crucial for vital health? We’re breaking down the essential foods you should add to your diet daily…
The Chalkboard
Fitness + Well BeingFood + NutritionNutritionWellness Experts

WOMEN’S HEALTH specialist, Nicole Granato is sharing her expertise on something we as women shouldexperience monthly – a healthy menstrual cycle. In reality, most women will struggle with some sort of symptom related to their cycles, at least at some point in their lives – and may even accept these signs as normal. Nicole is here to help end this confusion. From what we should expect to experience monthly to the ingredients and nutrients we should consume regularly for a healthy, pain free period.
Periods. We all get them, feel the symptoms and, at times, hate them! As we get older we start to realize how important it actually is for our bodies to menstruate and instead of wishing we never had a period, we jump for joy when we get them. But are we menstruating properly? Do our bodies have enough minerals to promote a healthy period? A lot of women are deficient in iron and magnesium – this is a fact. Hundreds of thousands of women have a hard time menstruating, and menstruating every month. I believe it comes from stagnation in the body along with a mineral deficiency. When we begin to eat for our bodies and for our menstruation, we begin to realize how much control we truly have.
Menstruation is pretty much at the center of health for women. So much stems on hormonal balancefrom fertility, mood, depression, anxiety, energy, skin, weight, hair and nail health, cellulite and more. Hormones can either be our best friend or worst enemy.
Let’s look at some essential foods and nutrients you can begin adding to your daily routine to promote balanced hormones and a healthy menstrual cycle every month!



Iron is a mineral allowing your blood to transport oxygen throughout your body. When we bleed, we release iron from our body leaving us at risk for an iron deficiency. Since most women are deficient in this mineral the week after we menstruate, you may feel tired and find you are craving carbs! There are some great foods rich in iron to keep you feeling your best. I suggest upping your iron intake the week before you menstruate and the week of. Beef,spinach and dark leafy greens, oyster, clams, lentils, nuts and seeds, beans and legumes, mushroomscoconut oilcacao and more.


Fat is an essential part of our diet! It is what keeps our organs healthy, skin bright, muscles strong and energy levels high! Fat is extremely important when regulating your menstrual cycle. Healthy fat will help not only give your body healthy calories but it helps your body absorb vitamins A,D E and K to give your body the support it needs to build healthy hormones!


Raw cacao is known as the highest plant-based source of iron. It’s full of magnesium and contains more calcium than cow’s milk. And just when you thought it couldn’t get better: It contains 40 times more antioxidants than blueberries. This superfood is a must daily for menstruation, hormonal balance, energy, blood circulation and skin. Try adding one tablespoon to your smoothie daily. You can also add this super chocolate to chia puddings, avocado mousse and nut milks!


Your emotional state plays a huge role in your menstruation. Stress and anxiety can delay a period for days, weeks and even months! Focusing on keeping your hormones balanced will do wonders for you before and after your period.
Ashwagandha is known to be one of the most powerful herbs in Ayurvedichealing and referred to as Indian ginseng for its rejuvenating properties. It is known to help the body manage stress, fatigue, low energy levels, issues with concentration and mood swings stemming from hormonal imbalances. I keep this is my purse and take a dropper 1-3 times throughout the day!


An essential oil for all women, evening primrose oil promotes healthy cervical mucus, fights inflammation and fatigue, leaving you with a healthy uterus and less pain during menstruation! Not only does this oil work miracles internally it also promotes a youthful and healthy glow to your skin externally. Containing vitamins, minerals and essential fatty acids, taking this oil daily will save you from those painful period days.


Apple cider vinegar is an important part of women’s diets. It helps balance pH levels, killing bacteria and candida, which can greatly interfere with menstruation. It also contains high levels of iron, potassium, calcium and magnesium! All of these are essential in building blood and promoting healthy blood flow in the body. Try 1-2 tablespoons in a glass of water daily.

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