3 Ways Healthy Fats Make for a Better Monthly Flo
- Studies share that consuming healthy fats supports cognitive function, which in turn supports more efficient production of FSH & LH, which are both essential for ovulation
- Healthy fats aid in nutrient absorption
- Research shows that an increase in omega 3 fatty acids aka healthy fats can help combat that PMS acne
- From aiding hormone production, to nutrient absorption, and glowy skin – there are so many benefits to nourishing your body with healthy fats using nomz single ingredient organic nut butters.
If someone told you that consuming healthy fats could actually help you improve your monthly flo, would you be shocked? It’s safe to say most people would be, which is why today we’ll be discussing how healthy fats can actually improve your period and help you combat PMS. Now before all the details get dished, let’s clarify a few things shall we?
Whenever you read monthly flo, just know that means menstrual cycle. The menstrual cycle is the series of natural changes in hormone production and the structures of the uterus and ovaries of the female reproductive system that make pregnancy possible.
Whenever you read healthy fats, just know we’re referring to omega-3s and omega-6s. Both healthy fats are said to have incredible anti-inflammatory properties which make them great for combatting PMS. However, there’s a lot of conflicting information about whether or not omega 6 fats are actually healthy, but remember it’s all about moderation and not overconsumption.
Now let’s discuss how healthy fats can help you have a better monthly flo.
Aiding Hormone Production
Believe it or not, the menstrual cycle begins in the brain, and two key hormones at play in your cycle, FSH & LH are actually produced in the brain. Now, what’s a great way to improve brain function & help the production of those hormones? Healthy fats.
Studies share that healthy fats actually help the brain function better. A better functioning brain means more efficient production of FSH & LH, which are both essential for ovulation. The production of these hormones is just a simple sign that you’re on the right path when it comes to your menstrual health.
Fun fact, FSH will eventually lead to progesterone (another key hormone in your cycle) production and this is what helps with rest and relaxation when it comes to your period.
Pistachio butter is a great source of healthy fats to help support brain health. Pistachios contain alpha-linoleic acid (ALA), which the body converts into DHA and EPA omega-3 fatty acids. Pistachios contain 12 g of healthy unsaturated fats per serving including monounsaturated and polyunsaturated fats. Read more about the health benefits of pistachios here!
Improving Nutrient Absorption
Have you ever taken a multivitamin or supplement to improve your health and then gone to the bathroom shortly thereafter to find neon yellow colored pee? Or maybe you experienced an unpleasant poop situation after taking that vitamin or supplement? Unfortunately that happened because your body didn’t actually absorb the nutrients which is a total bummer.
However, if the vitamin or supplement is paired with a healthy fat your body can actually absorb the nutrients. Healthy fats are a vehicle of transportation within the body. Meaning healthy fats make it so that nutrient absorption can happen. In order for that vitamin or supplement to actually do its job and do it well, the nutrients have to make it to your cell and be absorbed. Healthy fats help not only protect the nutrients, but they also help your cells absorb the nutrients inevitably making a better monthly flo.
Try adding macadamia nut butter into your morning smoothie, yogurt bowl, matcha latté or macadamia cookie dough bites to help aid nutrient absorption! Added bonus: it tastes absolutely delicious!
We can all agree that hormonal breakouts are beyond annoying right? One of the many reasons hormonal breakouts happen is because of a drop in estrogen. Often times the dip in estrogen during the second half of the cycle causes the sebaceous gland to produce more sebum than necessary. Sebum is a sticky oily substance the body produces in order to keep the skin moisturized. Anyways, when this production occurs it can lead to hormonal breakouts.
Research shows that an increase in omega 3 fatty acids aka healthy fats can help combat that PMS acne. If you’re wondering how, here’s the short and sweet of it. Omega 3s can help regulate the skin's oil production. They can also help improve skin hydration, and subdue breakouts. Not only this, but omega-3s can also help soften rough, dry skin and have a soothing effect on irritation and dermatitis which helps you maintain that glass skin glow.
Almond butter is your skin's BFF – packed with healthy fats, vitamin E, biotin and antioxidants – this is a delicious healthy snack that is sure to make your skin glow! Vitamin E is a fat-soluble vitamin responsible for fighting free radicals and helping repair damaged skin.
How to Enjoy Healthy Fats
Convinced that healthy fats are amazing for managing your monthly flo yet? Now that we know just how great healthy fats are for our hormones, nutrients, skin and overall monthly flo, let's discuss my favorite ways to consume healthy fats, especially if you’re a busy person!
Below you’ll find two of my go to recipes to make life a little easier and a lot tastier. By no means do you have to do this in order to receive the benefits of healthy fats, but they’re a pretty convenient way to ensure you’re getting them in. I hope you enjoy!
If you’re on the run, just take a piece of toast to hold you over.
- Bread (toasted or not, it’s your call) or sweet potato toast for a paleo + gluten-free option
- Organic nut butter of your choosing: hazelnut, macadamia, almond, or pistachio
- Favorite Toppings
- Toast your bread
- Spread your nut butter
- Add your toppings
Shop Organic Nut Butters
About the Author: Berrion Berry is the lead Fertility Awareness Educator & Founder behind Optimize Your Flo, a digital women’s health resource designed to bridge the knowledge gap between patients and their providers when it comes to fertility & menstrual cycles. Through simple fertility awareness education and strategic lifestyle integration, she helps you master your cycle, so you can master your life. From hormone balancing to cycle aligning, to mood enhancing and self healing, Berri is excited to help you have your best period yet!
Follow Berri on Instagram @berrionlberry and learn more about Berri's coaching programs and tools at optimizeyourflo.com
- 1 banana
1.5 - 2 cups of milk
1 tablespoon of macadamia nut butter
½ cup of your favorite fruit (frozen)
Optional: protein powder, or daily nourish superfood mix
- Combine all ingredients in your blender
Blend until desired consistency. Enjoy!
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