Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Olivia Cahalane, nutritional therapist, and Gráinne O’Beirne, nutritional coach, from the Health Connection in Ennis, Co Clare

Many of the conversations we find ourselves having with women around menstrual health are about the symptoms they experience, such as cramping, bloating, breast tenderness, fatigue, cravings and fluctuations in mood. These are all very common concerns, as are heavy or irregular periods. What we feel is particularly important is helping women to understand why some of these changes occur.

Breast tenderness, for example, has a lot to do with fluctuations in oestrogen and progesterone, which can affect breast tissue, leaving the breasts feeling heavy, swollen or particularly tender in the days before a period arrives. For many women, this settles once their period begins. Evening primrose and starflower oils are natural sources of GLA (gamma-linolenic acid), an omega-6 fatty acid, and are commonly used as nutritional support for cyclical breast tenderness.

Mood is another issue that comes up frequently. Some women notice they become more irritable, anxious, tearful or simply less like themselves in the days before their period. Hormonal fluctuations throughout the cycle can interact with brain signals involved in regulating mood, and some women appear to be more sensitive to these changes than others.

We encourage women to become familiar with their own cycle. Keeping a simple journal of physical and emotional symptoms over two or three months can reveal patterns and help women anticipate when they may need a little more nutritional or emotional support. Symptoms that are severe, represent a significant change or interfere with everyday life should always be investigated with a GP or women’s health professional.

A food-first approach
Here at The Health Connection, we are huge advocates of a food-first approach. Regular, nourishing meals containing good-quality protein, complex carbohydrates (such as oats, wholegrain bread, brown rice and sweet potatoes), healthy fats (such as olive oil, avocado, nuts, seeds and oily fish) and plenty of colourful vegetables provide the body with important nutrients throughout the month.

Keeping blood sugar relatively steady can be particularly helpful during the premenstrual stage. When we’re tired or experiencing cravings, it’s very easy to reach for sugary foods or caffeine, but the resulting peaks and dips in energy can leave us feeling even more tired or irritable. Eating regularly and combining protein, fibre and healthy fats with complex carbohydrates can help provide more sustained energy.

Hydration, regular exercise and good-quality sleep are equally important, as is managing stress. Significant stress, inadequate sleep or under-eating can all affect how we feel throughout the month.

Key nutrients, vitamins and herbs
Magnesium is important for normal muscle and nervous system function and is often considered as part of nutritional support around menstrual cramps. Good food sources include dark green leafy vegetables, nuts and seeds, beans and wholegrains.

B vitamins are important for normal energy metabolism and nervous system function, with vitamin B6 in particular having been studied in relation to premenstrual symptoms. Good food sources of B vitamins include wholegrains, eggs, legumes, leafy green vegetables, nuts and seeds, while vitamin B6 is also found in foods such as chicken, salmon, bananas and potatoes.

Iron is particularly important for menstruating women where periods are heavy, as regular blood loss can contribute to depleted iron stores. Good sources include red meat, lentils, chickpeas, kidney beans, pumpkin seeds and dark green leafy vegetables such as spinach and kale. Having vitamin C alongside plant sources of iron can help with absorption.

Omega-3 fatty acids are another useful part of a nutrient-rich diet. Oily fish such as salmon, sardines and mackerel are excellent sources, while chia seeds, flaxseeds and walnuts provide plant sources.

In terms of herbal support, Agnus castus, also known as Vitex or chaste tree, has a long history of traditional use for premenstrual symptoms, including cyclical breast tenderness.

Above all, we encourage women not to feel that they simply have to put up with difficult monthly symptoms. Learning to recognise your own cycle, understanding how it affects your body and mood, and having some simple tools to nourish and support yourself throughout the month can make a real difference.

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