Did you know…?

• Cruciferous vegetables (full list here) contain a substance called Indole-3-Carbinol that can help digest too much estrogen? This is great for women with high levels of estrogen relative to progesterone. Women with this imbalance might be women who are obese, perimenopausal, have fibroids, or Polycystic Ovarian Syndrome (PCOS).
• Omega 3 Fatty Acids are anti-inflammatory. This means less pain, therefore this is particularly helpful for women with painful periods. The best sources are cold water fish like salmon or sardines, walnuts, Chia and freshly ground flax seeds. Shoot for at least one serving a day of an omega 3 rich food source. See a list of foods with Omega 3 FA here. If you supplement, be sure to get a reputable, toxin free source at a dose of 2 grams per day.
• Magnesium is another great anti-inflammatory nutrient. Almonds, spinach and cashews are fantastic source. See a complete list here.
• If you have heavy periods you may be losing nutrients too. So be sure you are repleting nutrients such as Vitamin D. Many people living in Northern climates spending lots of time indoors are already low from not getting enough sunlight. Consider asking your doctor to check your vitamin D level in addition to your blood count if you are feeling fatigued. The amount you supplement will vary according to the level you start at and how much sun you get. You can read more about vitamin D from Andrew Weil’s site here.
• Calcium is so important for prevention of osteoporosis late in life but taking supplements can lead to hardening in the arteries of your heart! Try to get calcium from your diet as much as possible in addition to resistance exercise. Also consider sardines. Yup, I said it, Sardines are not only an excellent source of calcium, but they are also rich in Omega 3 FA and therefore are my new favorite superfood. Find some creative sardine recipes here.

There is always more to learn about nutrition so stay posted for more nutrition tips for women. And keep on cookin’!

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