In this blog we are going to bust some myths, learn how to work with our bodies, and get some tools for handling ALL the bumps in the road.
Ready for the biggest myth of all?!
PMS and cramping are normal, and there’s nothing you can do about it.
WRONG. While those conditions are incredibly common, they are NOT normal
Ready for some good news?! Keep reading for information and tools to help get things back under control.
Why is it important to watch my cycle?
Your menstrual cycle is like a built-in health report, giving you clues about your body’s overall well-being. It’s not just about tracking your period—your cycle reflects everything from your hormonal balance to how stress, diet, and lifestyle choices are affecting you.
Paying attention to it can help you feel more in tune with your body and take charge of your health naturally.
Your Cycle Reflects Your Health: Irregular periods, heavy bleeding, or unusual symptoms can signal hormonal imbalances or other issues like stress or thyroid problems.
Understand Your Fertility: Whether you’re trying to conceive or prevent pregnancy naturally, tracking your cycle helps you know when you’re most fertile by identifying ovulation.
Manage PMS and Symptoms: Noticing patterns like mood swings, cravings, or low energy can help you find natural ways to manage PMS, support hormone balance, and treat underlying issues that cause or worsen PMS.
Sync with Your Body: Each phase of your cycle has different needs—like more energy for intense workouts during ovulation or gentler self-care before your period.
By watching your cycle, you’re not just tracking days—you’re learning how to live in harmony with your body’s natural rhythms.
A healthy cycle looks like:
a regularly occurring period that comes about every twenty-eight days
four days of bleeding in which you soak a tampon, pad, or menstrual cup every four hours, not more or less
no cramping or spotting.
If you’re tracking ovulation, you should be ovulating on cycle day fourteen, and you should notice abundant, stretchy “egg white” cervical fluid on or before ovulation.
No PMS symptoms before your next period starts.
Cycle bleeding and what it means
The type, amount, and timing of bleeding during your cycle can tell you a lot about your health. It’s a reflection of how your hormones, uterus, and even lifestyle choices are working together.
Here’s what your bleeding might be saying:
Bright, cranberry red: Usually the sign of a healthy, regular period
Pinkish: Low estrogen levels (especially when blood flow is lighter than usual), poor nutrition, polycystic ovary syndrome, or perimenopause
Diluted or watery-looking: Nutritional deficiency, such as severe anemia
Dark brown: Older bits of uterine lining and blood, which have had time to oxidize, are finally making their way out of the body—this is usually normal.
Jam-colored red with large clots: Low progesterone and high estrogen, with large clots possibly indicating a severe hormonal imbalance; possibly uterine fibroids, though they are often benign
Gray and red mix: Possible infection, such as a sexually transmitted disease or yeast infection
If your bleeding patterns change suddenly, are consistently painful, or interfere with daily life, it’s definitely time to do some digging and find out what’s happening.
Understanding cycle bleeding helps you tune in to your body’s signals, making it easier to address imbalances or seek support when needed. It’s another way your body keeps the conversation about your health going!
What causes PMS?
PMS. It really should be a four letter word!
PMS (premenstrual syndrome) is a cluster of symptoms that can occur from ovulation—usually about two weeks after your period—until your period starts again. It can involve breast tenderness, bloating, constipation or diarrhea, mood changes, irritability, migraines, fatigue, cravings, anxiety, and insomnia–all of which are related to your body’s response to hormonal fluctuations.
Think of PMS like a monthly stress test on your body.
Each PMS symptom, and its severity, gives you information about how your body systems are responding to the additional stress of the hormonal fluctuations that come with the second half of your cycle.
During the end of your cycle, your body does some heavy lifting to break down extra hormones still floating around the bloodstream. If everything is working ideally, these hormones are processed by the liver and cleared efficiently, resulting in a PMS-free cycle.
Which means that your liver is the key to PMS! Mic drop.
Why is your liver important?
The liver plays a crucial role in managing symptoms of PMS because it is responsible for metabolizing and detoxifying hormones, including estrogen and progesterone.
The liver breaks down excess estrogen through specific enzymatic pathways. If the liver is sluggish or overwhelmed, estrogen levels can stay elevated, leading to bloating, breast tenderness, and mood swings.
The liver also processes environmental toxins, medications, and alcohol, which can interfere with hormone metabolism. An overburdened liver may struggle to keep hormone levels in check, worsening PMS symptoms.
Poor liver function leads to increased inflammation in the body, which can intensify PMS symptoms like cramping, headaches, and fatigue.
The liver stores and processes vitamins and minerals essential for hormone production and balance, including B vitamins, magnesium, and zinc. Deficiencies in these nutrients and an improperly functioning liver can contribute to PMS.
What do my cycle symptoms tell me about my health?
When your body has a hard time responding to that changing hormonal environment, it creates physiological stress that can impact a variety of organ systems. Like any other system under stress, the weakest parts are usually the first ones to break down.
Do you tend to get cravings, nausea, or have bowel changes before your period? That’s a really good sign that your digestive system is on the weak side.
How about breast tenderness, headaches, or irritability? That tells us that your body’s detox system is down and isn’t doing a great job of cleaning up your hormonal leftovers.
Are you fatigued or having trouble sleeping? Feeling anxious? These are important indicators that you’re running low on resources in general and that your body is in desperate need of a boost.
All of this information is super important for two reasons:
First, by supporting and strengthening the body systems that are breaking down, we can get rid of those PMS symptoms.
Second, and maybe even more important, if we can strengthen those systems now, before real, chronic disease sets in, you can live an all-around happier, healthier life.
Cravings, nausea, and digestive issues
Cravings, nausea, and digestive issues as PMS symptoms show you that your digestive system needs some help. Hormones are intricately linked to gut health!
In general, chronic gut inflammation can lead to intestinal permeability (leaky gut), worsening PMS symptoms like cravings and nausea.
A great starting point is to get rid of the inflammation and leaky gut! Everyone will be a bit different when it comes to this, but for many, an elimination diet is a good place to start.
Another option is a NingXia Reset. This 14 day reset includes movement, hydration, a solid nutrition plan of your choosing, and our favorite superfood supplement–NingXia Red. This is a simple way to combat inflammation. Combine it and/or follow it up with some great supplements.
Ways to support digestion:
Enzymes - Essentialzymes4 is a wonderful option for helping your body pull all the vitamins and nutrients of the food you eat. Enzymes are essential for the body, so supplementing is a great choice for overall digestion.
Probiotics - A daily probiotic like Life 9 is a cornerstone of a healthy gut! We want a healthy balance of good bacteria, and replenishing those bacteria daily is key.
Cleansing - A colon cleanse is a wonderful idea when it comes to supporting liver health, gut health, and overall health! Ideally you do a cleanse in the fall, but anytime you’re needing the reset for your liver (and hormones!), grab The Cleansing Trio. This trio of supplements is the perfect way to cleanse your colon and liver.
Tenderness, headaches, and irritability
Breast tenderness, headaches, and irritability–the worst trio right?!
These PMS symptoms show you that you have detox problems. Your body may be overwhelmed and weighed down by toxins OR your detox pathways may need to be cleared out for you to process and eliminate things.
And just to be clear… toxins aren’t just the chemicals found in personal care and cleaning products.They are in medications (OTC and prescription), alcohol, foods, water, and even the environment. This means that clearing and supporting detox pathways is crucial for health in general, but especially so if you are experiencing these PMS symptoms!
Ways to improve detox pathways:
Liver support. The best daily support here are the Juva products from Young Living. JuvaTone and JuvaPower supplements are perfect for liver detoxification and support. Add a castor oil liver pack with JuvaCleanse essential oil blend for another layer of improvement!
Lymphatic support. The lymph system is a one-way fluid movement circuit that goes throughout the entire body to eliminate waste and toxins. Movement, dry brushing, and citrus oils are wonderful for daily support! Try dry brushing followed by Cypress & Grapefruit oil. Start the day by jumping 100 times or going for a walk. Diffuse and apply Lemon, Grapefruit, and Tangerine.
Blood cleansing. Cleansing the blood is really more simple than it may seem. Grab a bottle of Rehemogen–a supplement specifically designed for flushing out any toxins in the blood.
Fatigue, sickness, feeling rundown
It’s not uncommon to feel tired, under the weather, or just “off” during certain points in your menstrual cycle. These feelings are often linked to the natural hormonal fluctuations that influence your immune system, energy levels, and overall well-being.
While occasional fatigue or feeling run down can be normal, understanding why it happens can help you better support your body and feel your best throughout your cycle.
The best place to start is liver support like we mentioned before, but feeling exhausted likely means you have some nutritional deficiencies that need to be addressed.
The most common ones are B vitamins, magnesium, and minerals!
Our favorite supplements for this (we use these daily!):
Ningxia Red. This superfood drink is a must every single day. Energy levels, skin and hair health, decreased stress, better sleep–this one supplement affects so much.
Super B. B vitamins are synonymous with healthy energy levels, but they also affect hormones! Because they are water-soluble, we need to replenish them daily, so supplementing just makes sense.
Super Magnesium. Magnesium is essential for over 300 reactions in the body, including energy production and muscle contraction! It helps with physical stress on the body and improves sleep. It’s a no brainer.
Deep Night Essence. When you need a little more help with sleep, this supplement is our go-to! Melatonin-free, this formula is safe for long-term use and incredibly effective for helping you fall asleep and stay that way!
Foods that affect your cycle
We all know that food affects every part of our health–mental, physical, and emotional. And your cycle is no different!
Things to consider:
Caffeine: Getting out of bed on your period is hard enough, but caffeine has been shown to make PMS worse. Caffeine causes your blood vessels to constrict, including the ones that supply blood to the uterus, which can make cramps even more killer. Caffeine may also increase irritability, which is usually the last thing you need this time of the month.
Alcohol: When it comes to your period problems, drinking alcohol makes everything worse. Alcohol inhibits hormone regulation, so it can intensify both PMS and cramping. It also slows the emptying of the stomach, potentially increasing bloating. Worse, alcohol is dehydrating, so it can cause you to retain even more water, and you could end up with a hangover and PMS.
Refined Salt: Certain salty foods only exacerbate bloating, by increasing water retention.
Sugar and refined carbohydrates: All inflammatory foods will make your PMS and cramping worse, but perhaps the biggest red flags are sugar and refined carbohydrates. They contribute to fatigue and bloating, and can impact estrogen, testosterone, and serotonin levels. Because they also impact blood sugar regulation, carbs can worsen the highs and lows of your PMS mood swings.
We are not here to make your life miserable, though! There are a few healing indulgences that can legitimately make PMS and your period more bearable:
Avocado: Avocado is great for satisfying those fat cravings in a totally healthy way. Plus, avocado contains plenty of potassium (more than a banana) which can help reduce cramping.
Dark Chocolate: Yes, dark chocolate is totally good for you (in moderation). Dark chocolate contains magnesium, which is great for helping to decrease cramps. Eating chocolate can also release serotonin, which increases feelings of wellbeing.
Here are three words that will change your life: avocado chocolate mousse. It’s easy to make, feels indulgent, and is perfect for combating period blues!
How movement affects your cycle
The type and amount of movement you do can influence your menstrual cycle by impacting your hormones, energy levels, and overall balance.
Regular exercise is great for reducing PMS symptoms, improving mood, and regulating your cycle, but overtraining or intense workouts without proper recovery can cause disruptions.
In general, exercise:
Helps PMS: Regular movement can reduce cramps, bloating, and mood swings.
Supports Hormonal Balance: Gentle activities like walking or yoga can lower stress and improve cycle regularity.
Overtraining Risks: Excessive or high-intensity exercise without enough rest can suppress ovulation, leading to irregular or missed periods.
The key is to align your activity with your energy levels throughout your cycle—rest when you need it and move in ways that feel good for your body.
In general, here are some guidelines for movement during your cycle:
Week 1 (period week): Avoid strenuous exercise, and instead opt for stretching, yoga or a walk.
Week 2 (follicular phase): Use this week for strenuous exercise or other physical activities you enjoy!
Week 3 (ovulation): Energy levels are highest during this week, so you can plan your activities accordingly.
Week 4 (luteal phase): Consider a restorative yoga class, massage, or acupuncture.
How stress affects my cycle
If your menstrual cycle is sort of like a stress test for your body, when your body is strained, the weaker systems are affected first.
As you’d expect, the bigger the deficit, the more systems are affected, and the worse your symptoms become. That’s where PMS really comes into play, so those two weeks before your period (and especially the few days before) are your best guide to identify the systems that need a little extra love.
Tips for reducing stress
Rest. We have a tendency to just push through our cycle trying to produce at the same level we do at the rest of the month. Try adding more rest when needed or when possible.
Prayer, mediation, journaling, focused times of quiet. Taking time to quiet thoughts and process emotions is key to healthy stress levels.
Feelings Kit. This collection of 7 oil blends is our go-to for all things emotions! Our sense of smell is directly related to our emotions and mood. The cranial nerve associated with smell sits next to the hypothalamus - the area of the brain responsible for mood, feelings and emotional processing. And the Feelings Kit blends contain a combination of oils high in compounds that can cross the blood brain barrier to reprogram bad coding from the cells. Then other compounds rewrite that code to restore the original perfect copy, one that will not keep us pulled into the physical and emotional effects of stress.
Stress Away. This oil is a moment of vacation in a bottle. Diffuse, apply liberally, add to epsom salts for a bath, diffuse in your car–get this oil on and around you to sniff that stress right away.
Frankincense. Frank is your BFF when it comes to stress. This is a wonderful oil to use during journaling, prayer, meditation, counseling, or any time you are processing emotions and stress. The key to busting stress is to truly process through your emotions instead of stuffing them!
My Favorite Hormone Support Products
While it often seems that our hormones run the show, there are so many natural ways that we can support them – topical serums, creams, and blends as well as herbal and oil-infused supplements!
Here are some safe solutions for your hormones.
EndoFlex. Say hello to the personal trainer for your endocrine system! Healthy thyroid function, hormone balance, healthy metabolism, and adrenal health – this oil blend will help all of these pieces of your puzzle come together the way that a personal trainer helps you work towards better fitness at the gym.
Progessence Plus. Almost all women are deficient in progesterone, so Progessence Plus is our BFF. It is a pure progesterone serum from wild yam that is infused with Sacred Frankincense essential oil. This serum easily absorbs into the skin and also contains the nourishing oils Copaiba, Cedarwood, Bergamot, Peppermint, and Clove giving it many added benefits for supporting and stabilizing mood.
Regenolone Cream. Regenolone Moisturizing Cream is a moisture-rich cream that combines butters, plant extracts, minerals, vitamins, and a special blend of essential oils to balance female hormones and promote healthier, more youthful-looking skin.
FemiGen. FemiGen is our go-to for more in-depth support. This twice-daily supplement combines whole-food herbs including wild yam, damiana, and dong quai with synergistic amino acids, and clary sage, fennel, ylang ylang, and sage essential oils. FemiGen specifically supports the female reproductive system through estrogen balance and helps maintain and nourish the reproductive system from development through menopause.
Listen to Your Body
Let’s get better at listening to our beautiful bodies as they speak to us through the amazing menstrual cycle—understanding, respecting and nourishing them with what they need so we can feel the love through smoother months!
Click below for an easy to use shopping list with all the products I mentioned above:
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