Menstrual cycle symptom solutions

Puberty can be a very challenging time for young women especially as they begin their menstrual journey.  There are other factors that can affect the body and development during puberty which are helpful to bear in mind and to be conscious of.

Environmental Toxins - Drinking water, chemicals in processed foods or with pesticides, chemicals in skincare products, makeups & shampoos etc. These hormone disruptors will interfere with hormone production and can cause an imbalance. They also have a negative impact on the brain which is drastically changing during puberty, and it's important not to compromise it through exposure to these unhealthy toxins. 

• Poor Sleep - Ways to improve this is exercise / no screen time one hour before bed / reading before bed 
• Overuse Technology - Ways to improve this is Time Management on apps, encouraging outdoor activities or sports, family game nights. 
• Stress - Ways to improve this is meditation / exercise / journaling / Frequent check-ins 

While you can’t control how your teen eats outside of the home, you have plenty of influence about what foods they choose: 

• Keep your kitchen well-stocked with healthy meals and snacks including fruits, vegetables, nuts, and seeds.
  Make healthy eating fun and convenient. Teens often make grab-and-go food choices.
• Convenience plays into what they eat. What you serve at meals and the foods you keep in your kitchen can significantly impact what your teens eat. 
• Experiment with healthy desserts & sweet treats like protein balls or smoothies. 
• Make breakfast an important meal to start the day right and help balance blood sugar. 

Nutritional Support for Menstruation.

Hormone balance is something women should be aware of throughout every cycle. Whilst factors such as stress, sleep, exercise can have a massive effect on a woman’s’ hormones we can support our bodies as best we can through food and nutrition. 

Supporting your body with hormone balance through diet & nutrition means a balanced diet based on wholegrains, fruits & vegetables, nuts & seeds, legumes, and good quality lean meat & fish. Try to eat organic and seasonally when possible. However, each cycle will have specific additional nutrient requirements to support the body. Below is a nutrient that are particularly important to support young woman as they begin their menstrual cycle, 

Iron
Calcium
Vitamin D
Folate
Vitamin B
Vitamin C
Omega 3 fatty acids 

Premenstrual Tension Aromatherapy Solutions

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Roller ball recipes are a brilliantly convenient way to use essential oil both through smell and massage to tackle pain and discomfort.  You can take deep inhalations of your roller blend or roll the blend on your skin and massage in.

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9.5ml Argan Oil 

4 drops Clary Sage essential oil

3 drops Geranium essential oil

2 drops Ylang Ylang essential oil

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Apply to your pulses as often as required and breathe deeply or apply as a massage oil to your lower belly and lower back.

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Premenstrual Relief Soft Balm

Clary sage is my go-to for PMT cramping and pain as it helps with both the pain and the hormonal imbalances causing the tensions.  Geranium lavender and chamomile are soothing and supportive especially emotionally as you work through the symptom of this month’s cycle.

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24g Baobab seed oil

15g Shea butter

10g Cocoa butter

10 drops Clary Sage essential oil

8 drops Geranium essential oil

4 drops Lavender essential oil

4 drops Chamomile essential oil

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Massage into the lower belly and lower back as often as required.

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To learn more about PMT and hormonal imbalance join LabFemme at www.labaroma-education.com.  Empowerment begins when we understand the challenging but beautiful world of hormones while also embracing and embodiment our formidable femme energy.

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