Women’s Health Month – Clean Juice

May is Women’s Health Month, a time dedicated to raising awareness about the importance and uniqueness of women’s wellbeing. Women deserve to feel vital, energized, and joyful in their everyday life, and that starts with education, empowerment, and prioritizing self-care. Women’s health is often complex and influenced by factors like hormonal fluctuations, reproductive health, and other conditions that disproportionately affect women. On top of these biological factors, social determinants like stress, work-life balance, and access to healthcare play a huge role in shaping health outcomes for women.

Here at Clean Juice, we are advocates for women’s health. There are so many different areas of women’s health that need further care and attention, and one of the best solutions for long-term wellbeing is utilizing the power of nutrition and stress-management!

A whole food diet, rich in fruits, vegetables, whole grains, legumes, lean proteins, nuts, and seeds, has been shown to decrease inflammation, promote blood sugar regulation, improve digestion, and manage weight (1). A whole foods diet may help women meet the recommended dietary intake of micronutrients and macronutrients for optimal nutrition, however, there are dozens of particular vitamins and minerals that are incredibly important for different areas of women’s health.

Our Fav Clean Juice Picks for Women’s Health Month!

• The Chocolate One (add protein): Almond butter, almond milk, banana, cocoa, cinnamon, maple syrup, protein
• The Youthful One: Almond milk, banana, blueberries, coconut oil, dates, vanilla
• The Relaxation One: Almond milk, banana, blueberries, avocado, honey, collagen
• The Energy One: Beet, apple, orange, celery, carrot, ginger
• The Glow One: Spinach, kale, apple, cucumber
• The Protein Toast: Hard boiled egg, mashed avocado, red pepper, extra virgin olive oil

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Hormones play a powerful role in women’s health (2). Women’s hormones peak, rise, and fall over the course of the entire month, while men’s hormones peak, rise, and fall in the course of one day. Nutrition is essential for women’s hormone health regardless of what cycle of life they are in. Selenium, magnesium, B vitamins, omega 3s, vitamin D, iron, and zinc are just a few of the nutrients needed for healthy hormone production (3,4,5,6). Selenium and zinc are crucial for thyroid health and balancing estrogen (4). The thyroid is a significant part of metabolic function and energy levels, and zinc promotes a healthy immune response (4). Foods rich in selenium are brazil nuts, eggs, and sunflower seeds. Zinc rich foods include pumpkin seeds, red meat, chickpeas, and oysters. Magnesium may help the body to regulate cortisol, the stress hormone, support progesterone production, and alleviate PMS (3,5). Excess cortisol in the body may slow down the thyroid and reduce magnesium levels leading to decreased progesterone levels; one of the leading causes of painful and irritating PMS symptoms (7). Magnesium can be found in quality dark chocolate, leafy greens, bananas, avocados, nuts, seeds, and legumes. B vitamins, especially B12, folate, and B6 support estrogen metabolism, progesterone production, cognitive function, mood swings, and energy levels (5,6). Meat, poultry, and eggs are abundant in B vitamins, as well as salmon, leafy greens, avocados, lentils, and whole grains. Omega 3s are found in healthy fats such as avocados, nuts, seeds, and olive oil. These foods are anti-inflammatory and may help alleviate cramps and support hormone receptor sensitivity and hormone production (1). Vitamin D improves mood, energy, and estrogen regulation, and iron is incredibly important for menstruating women (5,6). Vitamin D can only be found in small amounts in food, so it’s important to get daily sunshine!

Hormones have an impact on every system of the body including mental health, and metabolism. Some women who struggle with weight loss may have an underlying hormone issue such as insulin resistance, excess estrogen, or low progesterone (8). For a woman to improve her metabolism, hormone health, and feel her best through all stages of life, nutrition, once again, takes center stage. Balancing blood sugar levels and addressing any insulin resistance is crucial for a healthy metabolism (2). A good practice is to eat balanced and nutritious meals with appropriate ratios of protein, carbohydrates, fats, and fiber. An anti-inflammatory whole foods meal plan may also be beneficial, as inflammation can increase stress hormones, causing the body to hold onto unnecessary weight (1,7). Certain nutritional compounds such as catechins and caffeine can increase metabolic rate. These compounds are most commonly found in green tea, and especially in matcha (9). Always remember to drink caffeine with a meal and avoid an empty stomach to prevent spikes in blood sugar and cortisol. In addition to diet, physical activity and stress management are central to women’s metabolism and hormone health (7,8). Low impact exercise like yoga, pilates, strength training, and brisk walking are excellent forms of movement for women to increase muscle mass and lower cortisol. High intensity exercises, if done too intensively and excessively, can decrease muscle mass, increase cortisol, and disrupt hormonal balance (8). Remember, the more muscle mass we have, the higher our metabolic rate!

These days, our society is stuck in a cycle of hustle culture – women, due to the cyclic nature of our hormones, are scientifically more affected by stress and the demands of daily life. This means women need more time to decompress, de-stress, and partake in self-care. When it comes to managing stress and making self-care part of daily routine, it’s important to choose practices that will reset the nervous system as well as the mind to improve overall health. You may feel good unwinding with a glass of wine and your favorite TV show at the end of the night, but sadly, it may not be the best for your nervous system.