Monthly Menstrual Meals - Energy-Replenishing Foods for Heavy Menstrual Flow!

Struggling with a heavy menstrual flow? You’re not alone! A heavy flow may leave you feeling fatigued and struggling to get through the day. Eating energy-replenishing foods can help combat low energy levels to restore your strength! In this edition of Monthly Menstrual Meals, we have provided some nourishing recipes to support your body when it needs it most!

Heavy menstrual bleeding (HMB), or menorrhagia, is estimated to affect 18-36% of individuals who menstruate, however the actual number is likely higher (Mansour et al., 2020). Most commonly, symptoms of HMB include bleeding through pads or tampons within two hours of changing them, cycles lasting longer than 7 days, passing large blood clots, and diminished energy levels (CDC, 2024).

HMB is characterized by a loss of more than 80 mL of blood per cycle and if prolonged, can result in a depletion of iron stores. More than two-thirds of iron in the body is found in hemoglobin, which is a protein that carries oxygen in red blood cells. HMB can result in an excessive loss of iron from the body which may manifest as low energy and iron deficiency (Mansour et al., 2020). 

While the underlying etiology of HMB is unclear, many studies have reported bleeding disorders like von Willebrand disease and hormonal disorders like PCOS to be the major causes of HMB in adolescent and adult menstruators (Comishen et al., 2024). Sometimes, conditions such as endometriosis or uterine fibroids can cause HMB. 

Consuming foods high in iron such as ground beef, chicken, eggs, beans, apricots, raisins, and cooked spinach are effective ways to help replenish iron stores in the body. Pairing these meals with vitamin C-rich foods like yogurt and citrus fruits can enhance iron absorption (Ciebiera et al., 2021). 

Here are some iron-rich meals to help combat fatigue caused by a heavy flow!

Hearty Lentil Soup 

Ingredients:

• 2 tbsp olive oil

• 1 large onion (chopped)

• 1 stick of celery (chopped)

• 3 medium carrots (chopped)

• 3 cloves of garlic (pressed)

• ½ tsp dried rosemary

• 2 bay leaves

• 1 cup dried lentils (green or brown)

• 2 medium potatoes (diced)

• 6 cups vegetable stock

• 1 can crushed tomatoes

• 6 cups spinach

• 1.5 tbsp balsamic vinegar

• 1 tsp salt + ⅛ tsp black pepper 

• ¼ tsp red pepper flakes (optional)

Directions: Heat olive oil in a large pot. Add the onion, celery, and carrots and sauté for 4 minutes. Add the garlic, rosemary, and bay leaves and sauté for 1 minute. To make the broth, add the lentils, potatoes, vegetable stock, crushed tomatoes, salt, and pepper and let simmer for 30-45 minutes. Add in spinach and balsamic vinegar a few minutes before serving. Salt to taste and enjoy! For more information, check out this link: https://theplantbasedschool.com/lentil-soup/

Citrus Trout Salad

Ingredients:

• 1 head broccoli, raw (chopped into bite-sized pieces)

• ½ medium head cauliflower (chopped into bite-sized pieces)

• 1 large carrot shredded

• 1 medium pear (or apple, grated)

• ¼ cup red onion (minced)

• 1 bunch cilantro (minced)

• ½ bunch parsley, fresh (minced)

• 681 gm trout, rainbow (cooked, or chicken, eggs or protein of choice)

• Juice from 2 lemons (for dressing)

• ¼ cup apple cider vinegar (for dressing)

• ¼ cup extra virgin olive oil (for dressing)

• 1 tsp sea salt (for dressing)

• ½ tsp black pepper (for dressing)

Directions: Begin by chopping broccoli and cauliflower, shredding carrots, grating pear (or apple), and mincing onion, cilantro and parsley. Add all the prepped ingredients to a large bowl and top with trout (or protein of choice). To make the dressing, add lemon juice, apple cider vinegar, olive oil, sea salt, and black pepper to a container with a lid. Shake vigorously until well blended. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad. Pour the dressing over the bowl with all the ingredients and mix thoroughly. For more information, check out this link: https://www.mealgarden.com/recipe/hormone-detox-salad/

Tip: Incorporate kale or pumpkin seeds into the salad to further boost iron levels!

We hope you have the chance to try out these recipes and replenish your energy levels!

References

CDC. (2024, May 15). About heavy menstrual bleeding. Bleeding Disorders in Women.

https://www.cdc.gov/female-blood-disorders/about/heavy-menstrual-bleeding.html

Ciebiera, M., Esfandyari, S., Siblini, H., Prince, L., Elkafas, H., Wojtyła, C., Al-Hendy, A., & Ali,

M. (2021). Nutrition in Gynecological Diseases: Current Perspectives. Nutrients,13(4), 1178. https://doi.org/10.3390/nu13041178

Comishen, K. J., Bhatt, M., Yeung, K., Irfan, J., Zia, A., Sidonio Jr, R. F., & James, P. (2024).

Etiology and Diagnosis of Heavy Menstrual Bleeding among Adolescent and Adult Patients: A Systematic Review and Meta-Analysis of the Literature. Journal of Thrombosis and Haemostasis. https://www.sciencedirect.com/science/article/pii/S1538783624007049

Mansour, D., Hofmann, A., & Gemzell-Danielsson, K. (2020). A Review of Clinical Guidelines

on the Management of Iron Deficiency and Iron-Deficiency Anemia in Women with Heavy Menstrual Bleeding. Advances in Therapy, 38(1), 201–225. https://doi.org/10.1007/s12325-020-01564-y