DISCLAIMER — This post is going to cover some common female hormonal imbalances related to PMS, so my awesome dude readers might want to scroll straight to the CBD Cinnamon Roll Mug Cake recipe, which ANYONE can enjoy ANYTIME, whether you’re PMS-ing or not 🙂
For the longest time, I knew close to nothing about my period, other than it basically sucked. I would dread that time of the month and the days leading up to it were especially uncomfortable — including lots of breast tenderness, fatigue, major bloating, headaches and painful cramping.
If you’re a woman reading this, chances are you can identify (in fact, 75% of us do). But the thing is while PMS is common, it’s actually NOT normal, rather a symptom of hormonal imbalance.
And honestly, I believe this to be incredibly empowering news, as we have more control over our periods and our bodies then we’ve been lead to believe. One of my intentions is to help you understand more about your cycle and hormones, so you’re able to take control of your health and alleviate your symptoms, rather than falling victim to them every month. And you better believe it involves delicious recipes to boot.
PMS (premenstrual syndrome) is one of the most common conditions in women associated with a hormone imbalance. It typically happens in the week leading up to your period and common symptoms include —
It can also lead to PMDD, when symptoms are severe enough to interfere with daily activities (such as insomnia or excessive sleeping, feelings of overwhelm or out of control, difficulty concentrating etc.)
Progesterone is a sex hormone triggered around ovulation (or day 14) of your cycle to help increase your libido, and then continues to rise to maintain your lining of the uterus, which makes it possible for a fertilized egg to attach if you’re trying to get pregnant (if you don’t become pregnant you shed this uterine lining, resulting in your bleeding phase or “period”).
Estrogen, on the other hand, is a sex hormone predominately responsible for the beginning of your menstrual cycle, where it starts low and rises steadily until it peaks (around day 14) , triggering the release of your luteinizing hormone, causing you to ovulate. Estrogen dominant symptoms include mood swings, insomnia, irritability, depression, brain fog, fatigue, head aches, water retention and bloating.
Because PMS is a condition of underlying hormone imbalances, we need to address the root cause. The most common causes of hormone imbalances resulting in PMS include:
As I mentioned above, nutrient deficiencies are one of the primary causes of hormonal imbalances that lead to PMS.
If you’re not eating plenty of organic plants as well as clean sources of protein and fat, or on the flipside consuming too much sugar, refined carbs, conventional animal products and caffeine, it’s more than likely you’re not getting the nutrients your hormones need to thrive.
B-vitamins work to support liver detoxification in order to move estrogen effectively out of the body. They’re mostly found in leafy greens, seeds, nuts legumes, eggs, whole grains, etc.
Magnesium helps lower prostaglandins, hormone-like substances that cause cramping. It also supports pituitary health, helping to signal the release of FSH and LH, necessary for a healthy menstrual cycle and fertility. It’s primarily found in dark chocolate, nuts and seeds, avocados, bananas, legumes, etc.
Fiber is necessary for optimal elimination. Because estrogen is processed by your liver and then excreted via your bowels, you have to be pooping regularly (i.e. at least 1-2x per day) to get excess estrogen out. If you don’t, it will recirculate in your blood stream, leading to symptoms of bloating, cramping, heavy periods and irritability. Mostly found in plant foods (fruits and veggies), whole grains, nuts and seeds.
Probiotics help feed the good bacteria in our microbiome, which is important as imbalances can lead to higher estrogen levels, causing PMS. A healthy microbiome also results in healthy bowel movements, helping to move excess estrogen out of the body. Probiotic-rich foods include cultured dairy or nut products and fermented foods like sauerkraut, miso, tempeh or kefir.
We now know chronic inflammation is the root cause of all disease, and can signal many different hormone imbalances, including low testosterone and estrogen dominance. When inflammation lowers, so does PMS!
Try incorporating more anti-inflammatory foods and spices into your diet like leafy greens, cruciferous veggies, fresh herbs, turmeric and cinnamon while limiting inflammatory foods like gluten, dairy, sugar and processed foods.
Blood sugar imbalance is a major trigger for hormone imbalance. Too much insulin causes your body to convert too much testosterone to estrogen, leading to estrogen dominance and mood swings, heavy periods, low libido and bloating.
Adding in enough quality fats, protein and fiber to each meal will help to balance your insulin levels, as well certain spices like cinnamon, turmeric, ginger and garlic.
If you are low in omega-3s or you have a higher level of pro-inflammatory omegas, then prostaglandins can rise and create painful menstrual cramps. They can be found in salmon, sardines, fish oil supplements, as well as chia and flaxseeds.
Whew! If you made it this far I commend you, and if you just scrolled straight to this recipe I certainly don’t blame you.
While the most important thing you can do to relieve PMS is to make consistent, optimal choices regarding your nutrient intake, this 5-Minute CBD Cinnamon Roll Mug Cake is a great start.
Not only is it a healthier way to satisfy your sweet cravings (which we all know intensify with PMS) but it contains plenty of PMS-reducing and gut-boosting nutrients like b-vitamins and magnesium (eggs, almond and coconut flour), fiber (nut flour), probiotics (cultured almond cream cheese), insulin-regulating spices (cinnamon) and healthy fats/protein (egg, coconut oil, ghee).
And we can’t forget that CBD Cream Cheese Frosting, which uses CBD Hemp Elixir for a mega anti-inflammatory, pain-reducing, PMS-combatting boost.
It doesn’t get easier or faster than this healthy 5-Minute CBD Cinnamon Roll Mug Cake Recipe, which not only tastes delicious but doubles as a great way to reduce PMS and promote optimal hormone balance.
Author: Lauren Chambers
Recipe Type: dessert, snack
For the mug cake:
For the Quick CBD Cream Cheese Frosting:
I’m honored to support you on your journey to optimal hormone health + happiness. Thanks for being here babe.