Eat this for a pain free period and easy menopause.

Updated: Jun 23

Dreading your period every month? Feeling bloated, puffy, tired, moody and out of all sorts? Is your menopause taking the best of you? What you should do right now to ease your body and mind and feel yourself again.

Despite if you are still ovulating or you have passed your fertile years, your body is still going through a hormonal cycle each month. Knowing how to support your body throughout your women’s cycle and past menopause will be life changing.

Your cycle is influenced by many factors, including what we eat. In particular, the balance of progesterone and estrogen is imperative not only for hormone health but overall physical mental and emotional well-being.

After menopause your body doesn’t ovulate anymore but still goes through a hormonal cycle each month. Mark your physical and mental wellbeing in your calendar and you will see patterns in that.

There are certain nutrients that help support hormone detoxification, influence hormone activity or promote their production.

Foods such as kale and broccoli can help support detoxification processes including removal of excess oestrogen. Vitamin C, found in foods such as dark leafy greens, citrus and parsley, is a key to help the production of cortisol, which influences our stress response, while magnesium-rich foods such as tofu, dark greens and nuts may help to support PMS-associated water retention and menstrual pain.

Adjusting your diet to include specific foods and nutrients during each phase of your menstrual cycle simply takes some planning and self-awareness of your body as it moves from each stage to the next.

Here are some examples of foods that will help you balance your hormonal health, ease period pain, PMS or bloating and water retention in menopause.


Help maintain estrogen and progesterone in your body.


Flaxseed is terrific for its estrogen balancing effect.

Brazil Nuts

Brazil nuts are one of the highest sources of selenium, a hormone that plays a significant role in supporting your thyroid function.

Broccoli Sprouts

Great for balancing estrogen levels. Other cruciferous vegetables that help with estrogen production include brussel sprouts, cauliflower, kale, and bok choy.


Spinach helps your liver metabolize estrogen, which helps keep your levels balanced.

Brown Rice

Brown rice contains phytoestrogens that can help balance estrogen levels. Additionally, it’s rich in B vitamins, which are essential for the liver’s ability to metabolize hormones. When hormones are not metabolized properly, the ratio of progesterone to estrogen can swing out of balance.


Apples have high levels of vitamin C, which helps aid in raising progesterone levels, the hormone responsible for reducing anxiety and depression.


Assists in the production and balancing or the progesterone hormone.


Strawberries are high in phytoestrogens, which can help keep hormone levels balanced.