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Regulating the menstrual cycle with biohacking

Updated: Jun 5, 2024

Part 1


Are you one of those women who suffers from unpredictable menstrual cycles? One month, there are 21 days, the next, 45? And the cramps? 😖 Many of us hear that this is normal, but it's not quite like that! Biohacking is an approach that combines science, nutrition and technology to optimize health and can definitely help with your menstrual health. 


“Women are innate biohackers”, after all!


Maintaining a regular menstrual cycle can be challenging due to several factors, such as diet, sleep, stress, and lifestyle changes. There are, however, several natural ways to regulate your periods through lifestyle adjustments, dietary changes and certain supplements. This first “quick guide” covers some basic strategies:


Smart Nutrition:


Natural anti-inflammatories

Did you know that anti-inflammatory foods can help regulate your cycle? Yes, that cheesy toast and cake for dessert aren't really helping... Introducing avocados, flaxseeds, fish rich in omega-3 , among others, into your diet can do wonders. They help reduce inflammation (which deserves to be covered in another separate post. 🙄) and keep hormones under control. Try it and see the difference!


Proteins for stability

Blood sugar levels can influence the menstrual cycle . Consuming proteins such as chicken, eggs or legumes at each meal can help keep these levels stable, contributing to more regular cycles.


Dietary Adjustments

  • Examine your diet : Eating too little or not getting the right mix of nutrients can stress the organs that regulate your body's hormonal balance.

  • Ensure adequate fat intake: Healthy fats, especially polyunsaturated fatty acids ( PUFAs ), support hormone levels and ovulation. Sources include salmon, vegetable oils, walnuts, flaxseeds, to name a few.

  • Reduce Inflammatory Foods: Refined sugars and processed foods: Can cause blood sugar imbalances, affect insulin sensitivity, and deplete healthy gut bacteria, contributing to PMS symptoms.

  • Stay hydrated. While drinking water will not necessarily regulate menstrual cycles on its own, it is an essential component of overall health that supports the body's natural regulatory processes. Combining adequate hydration with a balanced diet, regular exercise and adequate sleep can significantly contribute to menstrual health.


Powerful Supplements

Vitamin B6 and Magnesium

These supplements are essential for hormonal regulation. Magnesium is a relaxing mineral present in hundreds of different enzymatic reactions in the body, it is also present on the uterus to relax the muscle lining during a period. Vitamin B6 helps regulate estrogen and progesterone levels and also plays a vital role in creating neurotransmitters. Consult a healthcare professional to find out the ideal dosage of vitamin B6 and magnesium for you.

Oil of Primula

Evening primrose oil is known to balance hormones and reduce PMS symptoms. Incorporating it into your routine can be an incredible change.

Other Supplements

  • Inositol : Helps with insulin regulation and ovarian function, which can improve irregular periods.

  • Cinnamon : May help regulate insulin levels and menstrual cycles, especially in women with PCOS (polycystic ovary syndrome).

  • Turmeric : Contains curcumin, which reduces inflammation and can regulate menstrual cycles.

  • Castor Oil : Traditionally used in warm packs to stimulate menstrual flow and reduce pain and menstrual cramps, it can be a good ally for possible discomfort.



Stress Management


  • Stress can completely mess up your menstrual cycle. Practice guided meditation for 10 minutes a day with apps like Calm or Headspace. This will help keep cortisol in check and balance your hormones.


  • Techniques such as box breathing and 4-7-8 breathing help to significantly reduce stress, especially if meditating isn't really your thing (yet, like me 😁).


  • Quality sleep is essential. Sleep in a completely dark environment and avoid screens at least an hour before bed. Also limit caffeine in the afternoon. Syncing your sleep with your circadian rhythm can make a noticeable difference in the regularity of your cycle.


Technology and Monitoring

Use technology to your advantage. Menstrual apps like Clue and Flo (there are others also, so no bias here) are great for tracking your cycle and understanding your body better. They help predict irregularities and identify patterns.


Moderate Exercise

Low-impact exercises , such as yoga, Pilates and walking, help maintain hormonal balance without stressing the body. Incorporating these activities into your weekly routine can make a huge difference.



Adjust your diet, exercise and daily activities according to the phases of your menstrual cycle. This optimizes your well-being and increases your efficiency and energy. Ps: If you’re using any kind of hormonal birth control, cycle syncing most likely isn’t for you.




Avoid Endocrine Disruptors


Be aware of endocrine disruptors such as chemicals in plastics, detergents, scented candles and cosmetics as they can interfere with or even block your hormones. Choose natural, toxin-free products.






Contraceptives

Make conscious choices with contraceptives. If you use hormonal contraceptives, talk to your gynecologist about options that best suit your body and lifestyle. Finding the right solution can make all the difference.






Managing and regulating irregular periods can be achieved through a combination of dietary adjustments, supplements, herbal remedies and lifestyle changes, including adequate sleep, physical exercise and relaxation techniques. The diet we adopt can affect our menstrual cycle both positively and negatively, being influenced by several factors such as cultural context and medical history. However, a balanced and healthy diet, along with a good sleep pattern, regular exercise and effective relaxation methods, not only improves menstrual health but also promotes overall well-being. It is crucial to talk to your healthcare professional before starting any new treatment, especially if you are taking any specific medication or have a health condition. By making informed choices, you can support your menstrual health naturally and effectively.



References


 
 
 

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