How to Get Relief for Heavy Periods

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.  

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What causes heavy periods?

Heavy periods—medically known as menorrhagia—are typically caused by several factors: hormonal imbalances (like PCOS), uterine abnormalities, and certain medical conditions.

1. Estrogen and progesterone: An imbalance (particularly, an excess of estrogen or a progesterone deficiency) can lead to a thicker uterine lining. In turn, this results in heavier periods.
2. Polycystic Ovary Syndrome (PCOS): This condition is marked by irregular ovulation, leading to an imbalance in estrogen and progesterone levels.
3. 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).
4. Coagulation factors: Speaking of coagulate, issues with blood clotting can also contribute to heavier bleeding.

Of course, diet and stress play major roles as well. Chronic stress and poor nutrition (think: excessive consumption of sugar/ultra-processed foods as well as imbalanced blood glucose levels affect menstrual health).

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. I have over 30 protein-packed and iron-forward recipes in my Protein eBook!
• Vitamin C: This enhances iron absorption, so aim to eat iron-packed ingredients with produce like oranges, strawberries, and bell peppers. Try snacking on baby bell peppers with hummus.
• Healthy fats: Essential for hormone production, add avocados, nuts, seeds, and fatty fish (I.e. salmon and sardines) to your plate. Add crushed walnuts and chia seeds to your bowl of Greek yogurt.
• 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).
• 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.

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.

Why is blood sugar balance important for healthy hormones?

When it comes to maintaining happy hormones, blood sugar balance is crucial. In fact, if you want to minimize heavy menstrual periods, ensure you’re eating snacks and meals that contain protein, fiber, and healthy fats (the trifecta for stable blood glucose)! When blood sugar levels fluctuate significantly, it can lead to insulin resistance. And this causes your ovaries to produce more androgens, disrupting the balance of estrogen and progesterone. This hormonal imbalance often results in a thicker uterine lining, leading to heavier menstrual bleeding. Not the goal. As a whole, stable blood sugar levels support overall endocrine health, reducing body stress and helping maintain regular menstrual cycles.

Grab my Protein eBook for blood sugar-friendly snacks and meals.

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.

WHERE TO BUY SEEDS FOR SEED CYCLING

My friends at Funk It Wellness will ship them directly to you! No need to grind your own seeds at home. I love making this chia pudding for breakfast and adding my seeds directly to the mixture. That said, you can add your seeds to smoothies, toss them in yogurt bowls, sprinkle them on avocado toast, add texture to soup, etc. You can also make energy bites! The sky’s the limit.

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.

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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.