The 3 Practices that Changed my Life
Mascari, Brooke. November 5th, 2024
Since I got my first period at 13, I struggled with intense menstrual pain. I experienced everything from vomiting, diarrhea, and fever to fainting and being curled up in a fetal position for hours, unable to move or walk. Bloating, acne, and PMS were a common part of my journey, as I faced some of the more challenging period-related issues.
For over 10 years I felt hopeless trying to figure out what I could do to relieve my debilitating periods every month. I was upset about taking painkillers but felt I had no other choice because I had to perform daily tasks. I have always loved holistic approaches to health concerns, so I wanted to be able to use natural methods to help the painful periods I experienced. Unfortunately, nothing seemed to help and I ended up having to take large amounts of ibuprofen each month, often for several days.
The cycle of debilitating pain and then painkillers (which I knew were toxic and harming my health and gut) along with the other symptoms left me feeling defeated. I often had to call off work, which led to a ripple effect of work issues; all of which added further feelings of defeat, stress, and turmoil to my relationship with my period and overall femininity.
However, I am now in my upper 20s and I can honestly say that my periods are a STARK contrast to what they used to be. My skin is clear and radiant, and my periods are something that I look forward to each month rather than dread. My periods are a thing of ease! How have I been able to get to this place compared to the debilitating periods I used to have?
Let me share with you 3 practices I have implemented in my life to get me to where I am now:
1) Consistency
Utilizing holistic practices to balance hormones with herbs, supplements, teas, mindful movement, homeopathy, and nutrition only makes a difference with consistency. So often we want things to happen instantly, but when it comes to hormones and healing, we have to be diligent and allow our bodies to balance.
This was one of the main things that held me back when I was younger. I would try a variety of holistic healing practices and supplements, but I was never consistent! If I didn’t feel the pain go away immediately or experience a fast change, I was too quick to give up and feel defeated. The body must have time and consistency to heal. Medication, drugs, and painkillers create an instant effect which conditions us to think this is how healthy holistic practices are supposed to be as well. But the holistic approach gets to the core of imbalance in the body and works to heal the imbalances from the inside out. This is sometimes a slow process and we must be gentle and patient during that time. In addition, everyone is unique and different. So what happens quickly for one person may take months for another.
2) Glucose Balancing
When I first listened to a YouTube video featuring the Glucose Goddess (glucosegoddess.com), I immediately knew that glucose balancing was one thing I was missing in my life. Glucose spikes occur in our bodies when we ingest too much sugar, starch, or carbs without an adequate balance of protein and healthy fats.
When we have a glucose spike, our mitochondria become overwhelmed and start producing chemicals called free radicals. Free radicals harm our cells, mutate our DNA, lead to oxidative stress, and inflammation, and even increase cancer cell production. When we have consistent glucose spikes (which the majority of people in the USA do every day), it creates a ripple effect of imbalance and stress on our endocrine system (the home of hormone production) and the nervous system. This causes problems for all of our hormone organs in the brain and body.
Key things to know regarding glucose spikes:
Insulin: When blood sugar levels spike, the pancreas releases insulin to help the body use sugar for energy. If the body doesn't use the sugar right away, it stores it as fat.
Cortisol: The adrenal glands release cortisol, which helps the body process stress. When blood sugar levels spike from eating too much sugar, the body may interpret it as stress and increase cortisol levels. High cortisol levels can lead to weight gain, mood imbalances, hormone imbalances, and adrenal fatigue.
Sex hormone-binding globulin (SHBG): Insulin spikes can lower SHBG levels, which can lead to increased levels of estrogen and testosterone. This can cause an imbalance in the ratio of estrogen to progesterone, which can lead to irritability, anxiety, and insomnia.
When I began taking steps to reduce the impact of glucose on my body, I felt a drastic difference. Here are 4 main ways that we can reduce the effects of glucose on our bodies:
Eat a savory breakfast.
Reduce carbs and sugars during breakfast time. Center your breakfast around proteins, healthy fats, and fiber!
Eat your food in the right order.
When you do want to eat a meal that includes sugars, starches, or carbs; eat them last. Try to eat your meals with veggies first, proteins and fats second, and sugars, carbs, and starches last (preferably eating the sweet stuff for dessert).
Add some vinegar.
For example, 1 tablespoon diluted in water; it doesn’t take much! The result of drinking some vinegar daily reduces a glucose spike by up to 30%! You can also add cinnamon to taste.
Move for 10 minutes after eating.
It can be a short walk, or simply cleaning the kitchen after a meal or tidying up your home. But moving for 10 minutes after your meal helps the muscles to use up the glucose that has entered the body instead of it being stored in the liver or as fat. The usage of the glucose that has entered the body helps to flatten a spike which reduces the potential harm that glucose spikes create.
3) Staying Hydrated
Over the past few years of my life, I have begun to fall in love with herbal teas. Growing up, I never cared for tea. But as I have continued to drink it, my body has begun to crave the gentle healing and balancing it creates. Herbal tea offers a wide variety of nutrients and there are many to choose from depending on what you need and prefer. Herbal teas have been celebrated for their numerous health benefits for centuries, and they are easier to access now than ever before.
Here are some specific herbal teas and how they support hormonal balance:
1. Chamomile Tea
Chamomile is known for its calming properties, which can help reduce stress levels. High stress can lead to imbalances in hormones such as cortisol (the stress hormone). Drinking chamomile tea promotes relaxation and better sleep, contributing to a more balanced hormonal environment.
2. Spearmint Tea
Spearmint tea has gained attention for its potential to lower testosterone levels in women, making it beneficial for those with polycystic ovary syndrome (PCOS). By promoting a healthier hormonal balance, spearmint tea can help alleviate symptoms related to excess androgen.
3. Rooibos Tea
Rooibos is caffeine-free and rich in antioxidants. Some studies suggest that it may have an impact on hormone levels, particularly in women. Consuming rooibos tea may support liver function, which plays a crucial role in hormone metabolism and balance.
4. Ginger Tea
Ginger is widely recognized for its anti-inflammatory properties. It may also help with digestive health, which is essential for hormone balance. Proper digestion aids in eliminating excess hormones and promoting overall wellness.
5. Lemon Balm Tea
Lemon balm tea is another excellent relaxation aid that helps reduce anxiety and stress. It has been shown to help balance estrogen levels, making it a useful option for those looking to manage symptoms related to hormonal fluctuations.
6. Nettle Leaf Tea
Nettle leaf is rich in nutrients and may have a beneficial effect on hormone levels. It supports liver health and helps alleviate menstrual symptoms.
7. Raspberry leaf
Raspberry leaf tea, made from the leaves of the red raspberry plant (Rubus idaeus), has been used for centuries for its potential health benefits. Here are some key advantages of incorporating raspberry leaf tea into your daily and period routine:
Rich in Nutrients - Raspberry leaves are packed with essential vitamins and minerals, including vitamin C, magnesium, potassium, and iron. These nutrients support overall health and can help boost your immune system.
Supports Women's Health - Raspberry leaf tea is particularly popular among women, especially during pregnancy. It may help tone the uterus and improve muscle function during labor, potentially easing childbirth. Additionally, it may alleviate menstrual discomfort and hormonal imbalances.
Aids Digestion - The tea has mild astringent properties that can help soothe digestive issues. It can aid in relieving diarrhea and support overall gut health by promoting a balanced digestive system.
Anti-inflammatory Properties - Raspberry leaf tea contains antioxidants and anti-inflammatory compounds that may help reduce inflammation in the body. This can be beneficial for those suffering from chronic inflammatory conditions or general aches.
Supports Cardiovascular Health - The tea may help support heart health by improving circulation and lowering blood pressure. The potassium content is great for maintaining healthy blood pressure levels.
May Help Regulate Menstrual Cycles - Regular consumption of raspberry leaf tea is thought to help regulate menstrual cycles and ease symptoms associated with premenstrual syndrome (PMS). In my case, this has certainly been true. I feel the benefit of drinking raspberry leaf; especially on period days. I highly recommend trying some for PMS and other period complications and pain.
Antioxidant Benefits - Packed with antioxidants, raspberry leaf tea can help protect your cells against oxidative stress and reduce the risk of chronic diseases.
Incorporating herbal teas into your daily routine can be a delightful way to support hormonal health naturally. Whether you seek relaxation, stress relief, increased hydration, or hormonal balance, there is an herbal tea that can complement your wellness journey. Enjoy your tea time as a moment of self-care and mindfulness!
Remember that everyone’s journey is different and something to be celebrated. I hope that these tips that have taken me years to learn can be of benefit to you. Remember, you're not alone in this journey. Many people experience similar struggles, and there are ways to find relief and regain control over your health. It's about finding the right combination of support and resources that work for you.
If you're looking for a more personalized approach, consider working with a lifestyle or health coach who specializes in women's health. Book a free 30-minute consultation with us, Havah Holistic Health, to see if we are a good fit for you. We can help tailor a plan that addresses your unique needs, incorporating strategies that promote well-being throughout your menstrual cycle.
Healing is here and we can support you through the journey. Love and blessings!
Disclaimer:
Always consult with a healthcare provider before starting any new herbal regimen, especially if you have underlying health conditions or are taking medications.
Here’s the research:
https://www.glucosegoddess.com/science
Hyuck Hoon Kwon et al., "Clinical and histological effect of a low glycaemic load diet in treatment of acne vulgaris in Korean patients: a randomized, controlled trial," Acta dermato-venereologica 92, no. 3 (2012): 241-246, https://pubmed.ncbi.nlm.nih.gov/22678562/.
Robyn N Smith et al., "A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial," The American journal of clinical nutrition 86, no. 1 (2007): 107-115, https://pubmed.ncbi.nlm.nih.gov/17616769/.
Rebecca Thurston et al., "Vasomotor symptoms and insulin resistance in the study of women's health across the nation," The journal of clinical endocrinology & metabolism 97, no. 10 (2012): 3487-3494, https://pubmed.ncbi.nlm.nih.gov/22851488/.
James E Gangwisch et al., "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative," The American journal of clinical nutrition 111, no. 2 (2020): 429-439, https://pubmed.ncbi.nlm.nih.gov/31828298/.
Tetsurou Sakumoto et al., "Insulin resistance/hyperinsulinemia and reproductive disorders in infertile women," Reproductive medicine and biology 9, no. 4 (2010): 185-190, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904600/.
LaTasha B Craig et al., "Increased prevalence of insulin resistance in women with a history of recurrent pregnancy loss," Fertility and sterility 78, no. 3 (2002): 487-490, https://www.sciencedirect.com/science/article/abs/pii/S0015028202032478.
Nelly Pitteloud et al., "Increasing insulin resistance is associated with a decrease in Leydig cell testosterone secretion in men," The journal of clinical endocrinology & metabolism 90, no. 5 (2005): 2636-2641, https://academic.oup.com/jcem/article/90/5/2636/2836773.
Jorge E Chavarro et al., "A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility," European journal of clinical nutrition 63, no. 1 (2009): 78-86, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066074/.
Zeeshan Anwar et al., "Erectile dysfunction: An underestimated presentation in patients with diabetes mellitus," Indian journal of psychological medicine 39, no. 5 (2017): 600-604, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5688886/.
Fengjuan Yao et al., "Erectile dysfunction may be the first clinical sign of insulin resistance and endothelial dysfunction in young men," Clinical research in cardiology 102, no. 9 (2013): 645-651, https://link.springer.com/article/10.1007/s00392-013-0577-y.