Mango, Turmeric & Ginger Hormone Balancing Smoothie For Menstruation

Ease period cramps and bloat with this anti-inflammatory, mineral-rich, and hydrating hormone balancing smoothie for menstruation! Sweet mango and spicy ginger combine with nourishing turmeric for the best of tropical flavors.

We’ve arrived at the very last part of our series on hormone balancing smoothies for the female cycle: menstruation.

This event is naturally a quiet one. Most women find they don’t have a lot of energy and may experience cramps, headaches, mood swings, fatigue, and more.

This is very common since both estrogen and progesterone take a dip during this phase.

Some women are completely unphased by their periods, while others (like me) find it dreadful, painful, and at times debilitating.

During this time, in particular, I’m not very social and crave comforting activities that don’t require a lot of physical or mental strain. In addition to minimal activity in the first 1 to 3 days, I look for calming foods that support hormone levels and reduce bloat as well as inflammation.

It’s important to note that some women also experience digestive issues during their periods, so it’s all the more essential that we focus on good nutrition.

In this post, we’ll cover the most nutrient-dense foods to eat during menstruation, including my recipe for a mango, turmeric, and ginger hormone balancing smoothie!

Best Foods To Eat During Menstruation

As I mentioned earlier, menstruation can be miserable for some women, leaving them bloated, crampy, and exhausted.

While the most tempting food generally seems to be processed sweet or salty food, this can be counterproductive. It may temporarily soothe you, but will leave you feeling worse in the long run.

What we want to focus on is anti-inflammatory food, iron-rich food, food that won’t bloat, and food that will give you the energy needed to get through menstrual challenges. It is particularly important to eat water-rich foods and drink loads of water, too.

Here are my go-to foods:

• watermelon, zucchini, cucumber, and other water-rich fruits and vegetables
• magnesium, potassium and iron-rich foods like spinach and kale
• broccoli
• fresh and ground ginger
• turmeric
• protein-rich food like chicken and seafood
• nuts and seeds
• flax
• lentils and other legumes
• quinoa

Many of us take for granted just how powerful food can be in regulating our physical and mental states, and how the foods we eat have a direct impact on our hormones.

Hormone Balancing Smoothie For Menstruation: Benefits & Substitutions

#1 — Dark Leafy Greens

I like a combination of spinach and baby kale in this smoothie to give it a green base. They are neutral in taste while providing ample nutrients like magnesium, potassium, iron, vitamin K, and more.

I also find baby kale to be a better option than regular as it’s milder and less fibrous. If you can’t find baby kale, regular will do.

Also, if you’re avoiding high-oxalate foods, here’s how to make your own gently steamed then frozen “pucks” to easily throw in your smoothie.

#2 — Mango

Since we’re not using banana in this smoothie, mango provides a nice sweetness without overpowering. It’s rich in fiber, vitamins A and C, and is my preferred fruit for this smoothie.

Feel free to use frozen or fresh mango, or even champagne mango (though this one can be a little sour).

If you don’t have mango available, a good substitute is pineapple. You can also use a combination.

#3 — Turmeric

Now we’re getting into the powerful antioxidant world. Turmeric is a super-spice as it can help reduce inflammation, alleviate pain, and reduce cramps.

It’s a key ingredient in our smoothie and there is no substitute for it. You can use fresh if you want, but since I can’t always find it, I stick to ground.

If you want to double up on the recommended dose, that’s not a problem.

I should note also that turmeric is poorly absorbed by the body, so adding a small dash of pepper increases bioavailability. Don’t worry, you won’t be able to taste the pepper unless you go overboard.

#4 — Fresh Ginger

Like turmeric, ginger is another powerful antioxidant and pain reliever which helps to reduce period pain and cramps.

Since fresh ginger is readily available in nearly every grocery store, I opt for fresh. I also like the hint of spice it adds to the smoothie, without being overwhelming.

If fresh is not available, use 1/4 teaspoon ground ginger instead.

#5 — Avocado

Avocado adds creaminess to the smoothie, much like banana does, but with less sugar. It’s also nutrient-rich, filling, and helps stabilize blood sugar.

If you don’t like avocado, feel free to use frozen or regular banana.

#6 — Coconut Oil

Coconut oil is a staple in my smoothies. It adds healthy fat and creaminess to the smoothie as well.

If you are allergic to coconut or simply don’t like the taste, feel free to skip it.

#7 — Walnuts

Like avocado and coconut oil, walnuts add good fat to the smoothie ensuring you stay fuller longer and won’t have a sugar crash. Keeping blood sugar steady is one of the keys to keeping hormones in balance.

Walnuts are also rich in magnesium, iron and B vitamins.

To optimize your body’s digestion and absorption of the minerals from walnuts, we do recommend soaking and dehydrating them first (here’s how.)

You can also purchase already soaked and dehydrated walnuts, if that’s more convenient.

#8 — Flax seeds

Flax seeds help to balance hormones by regulating estrogen. For this reason, they are often used in seed cycling (learn more about seed cycling to support the female cycle here!)

The wonderful thing about flax is that it is an estrogenic adaptogen, either amplifying or reducing estrogen, depending on what the body needs. It is rich in protein, healthy fats, and works perfectly in this smoothie

To make my life easier, I like to grind flax seeds in advance and store them in an air-tight container. Then they’re ready whenever I need them.

To finely grind flax seeds, I recommend using a food processor or a high speed blender. Cool storage, such as the fridge or freezer, is the best place to keep them fresh.

#9 — Almond Milk

This hormone balancing smoothie is dairy-free, but you can use regular milk, cashew milk, oat milk, walnut milk, or coconut milk if you prefer. I love almond milk as it makes an ideal smoothie base!

Learn how to make your own almond milk here!

Final Thoughts

In addition to this smoothie, drinking plenty of water, and eating anti-inflammatory foods, don’t forget to move. While it may seem counter-intuitive, light exercise can improve mood and circulation, while reducing cramps.

 

 

Looking for more hormone balancing recipes?

• Cherry, Flax & Maca Hormone Balancing Smoothie (For Follicular Phase)
• Mixed Berry Hormone Balancing Smoothie For Ovulation Support
• Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support
• Warming Turmeric Ginger Latte’
• Hormone-Balancing Bliss Balls For Seed Cycling
• Dairy-Free Hormone-Balancing Chocolate Malt {with maca & collagen!}
• No-Bake Herbal Adaptogen Energy Balls