Dr. Neal Barnard is one of my favorite people. His book, Your Body in Balance: The New Science of Food, Hormones, and Health, is a great read and I managed to scoop it up at a book signing event in Los Angeles a few years ago. That’s where I met him for the first time in person and he signed my book.
It’s a necessary read for anyone dealing with hormone-related health issues. There’s even a section on menstrual pain and premenstrual syndrome (PMS) that really hit home for me.
I come from a history of severe menstrual pain. My mom had excruciating periods when she was my age. I’ve noticed that as I’ve approached 40, my cramps have become more severe, specifically if I’m not on top of my diet.
Cramps for me feel like Mike Tyson and Floyd Mayweather are having a showdown. It sucks and it is super painful. I could be having fun all month long and then BAM the biggest matchup ever going on right in my uterus.
In 2021 was the first time I had a resurgence of painful menstruation, which I attributed to me not keeping my stress in check. Now, my stress levels are so good even with the stresses of entrepreneurship thanks to the work I do on my own brain health, but specifically, I have not been doing the best at being consistent with syncing my cycle to the different phases of the month.
While I focus on balancing my hormones, I’ve noticed its growing significance for my health. I have a cyst, which I believe is linked to hair care products that aren’t EWG-verified. Trust me, getting that diagnosis had me really step up my game when it comes to body care and household cleaning products. Given my genetics and this cyst, hormonal balance is my number one health priority that needs my biggest effort for me to live my best life fully.
Here’s how I have gone about it for my own health and well-being:
1. Reframing Hormonal Changes as an Ally, Not an Enemy
For many women, hormonal changes feel like a roadblock—whether it’s weight loss, energy levels, or even just feeling good day to day. But I’ve learned to see these shifts as an ally, a signal to realign with my body’s natural rhythms. Instead of fighting against them, I focus on practices that stabilize my hormones and reduce inflammation, like walking and mindfulness meditation. These practices have made a world of difference, helping me keep stress low, calm my mind, and stay resilient.
Tips to Start:
- Dedicate 10 minutes daily to mindfulness or deep-breathing exercises to lower cortisol.
- Try restorative yoga poses like Child’s Pose or Legs-Up-The-Wall to promote relaxation.
- Track your stress levels with a journal to understand patterns and make proactive changes.
2. The Power of Anti-Inflammatory Raw Foods
Hormonal shifts can also lead to increased inflammation, which manifests as fatigue, acne, chronic pain, or even stubborn weight gain. Incorporating anti-inflammatory raw foods, like leafy greens, berries, and seeds, has been a game-changer for me and my clients. These foods nourish the body while countering inflammation, stabilizing blood sugar, and supporting gut health. For me, I found through research and experimentation that being 100% raw for 10 days out of the month during the follicular and ovulation phases eliminates cramps and helps me maintain consistent energy all month long.
Tips to Start:
- Blend a daily green smoothie with spinach, berries, and omega 3 fats.
- Experiment with colorful, raw salads featuring anti-inflammatory toppings like walnuts and avocado.
- Add turmeric or ginger to meals to enhance their anti-inflammatory effects.
My Raw Journey: Consistency, Challenges, and Solutions
I’ve spent years experimenting with my diet—not just for myself, but for the clients I coach. While I live a mostly raw lifestyle, I know it’s not for everyone. That’s why I’ve tested a range of approaches to see what works. What I’ve learned is that diet has an undeniable impact on PMS and menstrual pain, but the solution isn’t always straightforward.
Even after 16 years of avoiding meat, dairy, and eggs, I still struggle with cramps if that is all I focus on. For me, the only thing that keeps the pain away is a 100% raw diet for at least 10 days during the follicular and ovulation phases of my cycle. This has been transformative, but the challenge is consistency. I know how to handle cravings but switching up the way I eat from week to week has been a relatively new thing for me and being intentional about planning around that I found is the key to being consistent.
To help, I’ve started planning my shopping around a set day each week. This allows me to strategically prepare for each phase of my cycle and stick to the raw lifestyle when it matters most.
Dr. Neal Barnard explains how oily foods and high-fat diets boost estrogen levels. This can thicken the uterine lining, leading to increased prostaglandin production and more severe cramps. Cutting back on fats and oils can help reduce estrogen levels and ease symptoms.
That said, I’ve found that it’s not just about oil—it’s about the overall fat content in my diet. Even on a oil-free, whole food vegan diet, I’ve experienced cramps when I relied too heavily on nut butters. One thing I’ve appreciated about raw foods is that it’s easier to control fat intake compared to cooked vegan diets. With raw, fat sources like seeds and tahini are easier to manage, while cooked foods often require oils or heavy nut butters to taste good.
While Dr. Barnard includes recipes with sugar in some of his books, I wouldn’t recommend sugar for my clients—especially those with 50+ pounds to lose.
One of the benefits of a raw food diet, the way I teach it, is that it naturally eliminates grains. Grains often require added fats or sweeteners to taste good, which can sabotage weight loss and hormonal balance. In contrast, fruits and vegetables are flavorful on their own, and even with vegetables, a little salt is usually enough. And while some sources say sodium can contribute to PMS, I haven’t seen it directly linked to cramps in my experience.
Finally, this journey ties back to why I value entrepreneurship. My mom, who owned her own salon, didn’t have to ask anyone for time off when her cramps were unbearable. She could reschedule clients or lean on her staff. In contrast, I’ve worked in environments where taking care of my body wasn’t respected.
Entrepreneurship has given me the flexibility to prioritize my health. While it comes with its own challenges, the ability to align my work life with my body’s needs has been life-changing.
Managing menstrual pain and hormonal health is a journey. Dr. Neal Barnard’s work has been a guiding light for me, but my personal experience has taught me that there’s no one-size-fits-all solution. Some of us need to go further than just low oil vegan. Some of us have to do at least 100% raw for those 2 phases of the menstrual cycle. Whether it’s reducing fat intake, aligning my diet with my cycle, or adding restorative habits like yoga, the essential part is discovering what suits you—and being consistent with it.
If you’re struggling with PMS, fibroids, or menstrual pain, I encourage you to explore how dietary and lifestyle changes can help. Remember, your body deserves care, attention, and the time it needs to heal.
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