Menstrual Phase Smoothie to Ease PMS Symptoms

Navigating the menstrual phase can be a challenge, but the right nutrients can make a world of difference. This menstrual phase smoothie is crafted to help soothe common PMS symptoms, support hormonal balance, and give you a delicious boost of energy and nourishment.

With each ingredient selected for its unique benefits, this smoothie is perfect for supporting your body during your period. Here’s a breakdown of how each component can help you feel your best.

Ingredients and Benefits

1. 1/2 Cup Non-Fat Plain Greek Yogurt

   • Benefits: Greek yogurt is rich in protein and calcium, two essential nutrients that help support muscle relaxation and reduce cramps. The probiotics in yogurt also support gut health, which is closely linked to hormonal balance and immune function.

   • How It Helps with PMS: The protein in Greek yogurt helps stabilize blood sugar, which can reduce irritability and mood swings. Plus, the calcium can alleviate physical symptoms like bloating and cramps by supporting muscle relaxation.

2. 1/2 Cup Water

   • Benefits: Hydration is key during the menstrual phase. Drinking water and including it in your smoothies helps maintain fluid balance and prevents bloating.

   • How It Helps with PMS: Staying hydrated can reduce the chances of bloating and water retention, common issues during menstruation. Water also aids digestion, helping your body absorb nutrients more effectively.

3. 1/2 Cup Organic Steamed Beets

   • Benefits: Beets are loaded with iron, folate, and antioxidants. Iron-rich foods are crucial during menstruation, as iron levels can dip with blood loss. The nitrates in beets also improve blood flow, which can help alleviate cramps.

   • How It Helps with PMS: Iron and folate in beets combat menstrual fatigue and low energy, common during this phase. Improved blood flow can also help ease muscle tension and reduce cramping.

4. 1/2 Cup Organic Frozen Blueberries

   • Benefits: Blueberries are packed with antioxidants and vitamin C, which support your immune system and reduce inflammation. They’re also a natural source of fiber and can satisfy a sweet craving without causing blood sugar spikes.

   • How It Helps with PMS: The antioxidants in blueberries fight oxidative stress, which can increase during menstruation. Their natural sugars paired with fiber also keep blood sugar stable, reducing mood swings and cravings.

5. 1 tsp Spirulina

   • Benefits: Spirulina is a superfood rich in vitamins, minerals, and essential amino acids. It contains B vitamins, magnesium, and iron, all of which support energy and reduce stress.

   • How It Helps with PMS: Spirulina’s high magnesium content supports muscle relaxation, which can reduce cramps. Its B vitamins and iron help replenish nutrients lost during menstruation, combating fatigue and promoting balanced moods.

6. 1 Inch Peeled Organic Ginger

   • Benefits: Ginger is well-known for its anti-inflammatory and anti-nausea properties. It can help ease menstrual pain and reduce bloating.

   • How It Helps with PMS: Ginger is a natural pain reliever and helps calm the stomach, reducing bloating and nausea. Its anti-inflammatory benefits make it perfect for soothing cramps and other aches during your period.

7. 1 Organic Banana

   • Benefits: Bananas are high in potassium and vitamin B6, both of which are known to help reduce bloating and cramping. Potassium helps regulate fluid balance, and B6 can support mood stability.

   • How It Helps with PMS: Bananas’ high potassium levels prevent muscle cramps, while B6 supports serotonin production, which helps improve mood and reduces symptoms like irritability and fatigue.

How to Make It

Making this smoothie is simple! Just combine all the ingredients in a blender:

• Ingredients:

  • 1/2 cup non-fat plain Greek yogurt

  • 1/2 cup water

  • 1/2 cup organic steamed beets

  • 1/2 cup organic frozen blueberries

  • 1 tsp spirulina

  • 1 inch peeled organic ginger

  • 1 organic banana

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Pour into your favorite glass, and enjoy!

How This Smoothie Can Help You Feel Better During Your Period

Each sip of this smoothie is packed with nutrients tailored to ease common menstrual discomforts, from cramps to mood swings. The combination of protein, fiber, and essential minerals like magnesium and potassium makes this smoothie a natural choice for keeping energy stable, reducing bloating, and supporting a balanced mood.

Next time PMS hits, give this smoothie a try—it’s a delicious and natural way to support your body through each phase of your cycle.

Enjoy blending this up and treating your body with the care it deserves!