No, it’s not normal to have menstrual cramps, PCOS, migraine headaches, infertility, nausea, PMS, constipation, adrenal fatigue, insomnia, and the list goes on…so let’s talk.
But, what do we do about it? Can we change it? Our cycles are not talked about often and they’ll continue to be a mystery unless we learn about our body. Thankfully, what we will talk about here is easily digestible, pun intended, based on Woman Code by Alisa Vitti. Yes, women have changed their menstrual cycles for the better.
She breaks it down into 5 easy steps but we will focus on the first 4.
Step 1: Blood sugar regulation
Step 2: Support your adrenals
Step 3: Open up elimination pathways
Step 4: Sync with your cycle
Step 1: Blood Sugar Regulation We know of blood sugar when it comes to diabetes but as women it’s important to understand our blood sugar at a deeper level. Low blood sugar is just as detrimiental to your body from a woman’s hormone perspective. Take a look at the chart below to see if you have any of these symptoms:
If you do, first identify what type of burner you are based on the chart.
Neither is good or bad, it’s just part of the story.
When trying to regulate our blood sugar, breakfast is key.
Now, knowing what type of burner you are, follow the instructions below.
Be sure to eat breakfast within 90 minutes of getting up to kick start your blood sugar and kickstart your body.
Slow burners out there the glucose goes in and out of your cells slowly, you should start your morning breakfast with no more than 30 grams of carbs.
Fast burners out here the glucose goes in and out of the cells of your body quickly, you should have up to 50 grams of carbs with breakfast.
Annnnd, when it comes to the morning routine. Try to eat first, before the coffee. Try to drink a glass of water first, before the coffee.
Eating every 2-3 hours in smaller meals can help regulate the blood sugar response.
When looking at carbs, proteins, and fats above, try to mix two together at a time with each meal. You’ll feel full longer and you’ll have a leveling off of insulin release.
Lastly, when you find yourself eating a large meal or that piece of cake, move!
Use the glucose that you just took in. If you use it then you won’t store it.
Meal prepping, the best way to succeed:
This is going to be the easiest way to implement it into your busy life. Take one day a week to make some healthy options or get some grab and go snack from costco. Of course, healthy food options will also help. So get familiar with the glycemic index table and choose the best foods accordingly.
Breakfast is usually the hardest for people so make some hard boiled eggs or have some overnight oats made ready to go.
If you enjoyed this content, follow along in our fb community page here
In the next few weeks we will break down the other steps, follow along here
Blood Sugar and Your Cycle