Natural Ways to Support Our Daughters’ Menstrual Health from Childhood
As moms (or guardians/caretakers), we want to set our daughters up for a lifetime of health and balance, especially when it comes to their menstrual cycles. But with all the toxins, processed foods, and hormone-disrupting chemicals in today’s world, it can feel overwhelming trying to protect their developing bodies.
The good news? There are simple, natural ways to support their menstrual health—starting long before their first period. By focusing on whole foods, gentle herbal support, toxin-free personal care, and reusable menstrual products, we can help them avoid unnecessary discomfort and hormone imbalances while fostering a healthy relationship with their cycles.
Here’s what I’ve learned as a mom about supporting our daughters’ menstrual health naturally.
1. Nourishing Foods to Support Hormonal Balance
What our girls eat plays a huge role in how smoothly their hormones function, not just during puberty but for the rest of their lives. The standard American diet (full of processed foods, artificial additives, and sugar) can throw their hormones out of balance before their cycles even start.
Best Foods for Menstrual Health
• Healthy Fats – Avocados, coconut oil, olive oil, nuts, and seeds help balance hormones.
• Iron-Rich Foods – Grass-fed meats, wild-caught fish, lentils, spinach, and beets help prevent fatigue and anemia.
• Magnesium Sources – Dark leafy greens, bananas, cacao, and nuts can ease cramps and support relaxation.
• Fiber-Rich Foods – Whole grains, beans, fruits, and vegetables help eliminate excess estrogen naturally.
• Protein – Pasture-raised eggs, organic poultry, and legumes help stabilize blood sugar and hormone levels.
• Fermented Foods – Yogurt, kimchi, sauerkraut, and kombucha support gut health, which is key for hormone balance.
Foods to Avoid
• Refined Sugar & Processed Foods – These can cause blood sugar spikes, inflammation, and mood swings.
• Artificial Food Coloring – Found in candy, drinks, and processed snacks, these have been linked to behavioral issues and hormone disruption.
• Dairy & Gluten (if sensitive) – Some girls experience more bloating and cramps when consuming these.
• Processed Soy – Unfermented soy products (like soy milk and soy protein isolates) can mess with estrogen levels.
It doesn’t have to be complicated—small changes over time (like swapping out processed snacks for whole foods) can make a huge difference!
2. Gentle Herbal Support for Hormone Balance
Herbs have been used for generations to support healthy cycles and ease menstrual symptoms. Even before our daughters start their periods, some gentle herbal teas and supplements can nourish their bodies and set them up for an easier transition into puberty.
My Favorite Herbs for Girls & Teens
• Red Raspberry Leaf – Strengthens the uterus and helps regulate cycles naturally.
• Nettle Leaf – Packed with iron and minerals to prevent fatigue.
• Chamomile – Calming for the nervous system and great for easing cramps.
• Lemon Balm – Helps with mood swings and irritability.
• Ginger – Naturally reduces inflammation and eases nausea.
• Dandelion Root – Supports the liver, which is essential for processing hormones properly.
• NORA Tea – A blend of Nettle, Oatstraw, Red Raspberry Leaf, and Alfalfa, rich in vitamins and minerals that nourish the body, strengthen the uterus, and support overall hormonal balance.
A simple herbal tea blend with red raspberry leaf, nettle, and chamomile can be a nourishing daily habit for our girls.
3. Reducing Hormone-Disrupting Chemicals (EDCs) from Daily Life
Most of us grew up using conventional shampoos, lotions, and cleaning products without a second thought. But the truth is, many of these contain endocrine-disrupting chemicals (EDCs) that can seriously mess with hormones.
Easy Ways to Reduce Exposure:
• Use Glass or Stainless Steel for food and drinks instead of plastic.
• Buy Organic When Possible to reduce pesticide exposure.
• Filter Drinking Water to remove chemicals like fluoride and chlorine.
• Ditch Synthetic Fragrances in lotions, shampoos, and perfumes—look for essential oil-based options.
• Swap Conventional Deodorants for magnesium-based ones (many baking soda-based options cause irritation).
• Avoid Chemical-Laden Disposable Period Products that contain hidden toxins.
These little swaps add up, and our daughters’ hormones will thank us for it!
4. Switching to Non-Toxic Personal Hygiene & Cleaning Products
If you’ve ever looked at the ingredient list on most shampoos, deodorants, or body washes, you know how many unpronounceable chemicals are lurking in there. Since our daughters’ bodies absorb everything through their skin, switching to non-toxic options can protect their hormones and prevent unnecessary irritation.
What to Use Instead:
• Shampoo & Conditioner – Look for sulfate-free, natural options with herbal extracts.
• Body Wash & Soap – Castile soap is a great natural option, but it can be drying or irritating for some skin types. Thankfully, there are so many clean, chemical-free alternatives to choose from. A personal favorite is goDesana’s Hair & Body Bars, which are gentle and nourishing.
• Deodorant – Many people react badly to baking soda-based deodorants, so look for a magnesium-based one instead.
• Moisturizers – Natural oils like shea butter, mango butter, calendula-infused oil, and coconut oil (though coconut oil can be drying for some people).
Cleaning products are another major source of toxins in our homes. Conventional sprays, wipes, and detergents contain synthetic fragrances, ammonia, and hormone disruptors.
Safer Cleaning Alternatives:
• White Vinegar & Water – Works for almost everything!
• Baking Soda – A great natural scrub.
• Castile Soap – A gentle, all-purpose cleaner.
• Essential Oils – Lemon, lavender, and tea tree add natural antibacterial properties.
5. Choosing Safer Menstrual Products
When our girls get their first period, the products we introduce them to matter. Conventional pads and tampons are loaded with pesticides, synthetic fibers, and toxic fragrances that get absorbed into the body.
Better Options:
• Organic Cotton Pads & Tampons – While better than conventional, even organic disposables can contain harmful ingredients like “organic” cotton bleached with chlorine or hidden fragrance additives.
• Cloth Pads – Made from organic cotton or bamboo, these are soft, breathable, and washable.
• Menstrual Cups – A reusable option made from medical-grade silicone.
• Period Underwear – Absorbent and washable, perfect for light days or as backup protection.
Switching to reusable menstrual products not only helps reduce toxic exposure but also saves money and reduces waste—a win-win!
Final Thoughts
Our daughters deserve to grow up without battling unnecessary hormone imbalances, painful periods, or exposure to harmful chemicals. By feeding their bodies well, using gentle herbal support, avoiding toxins, and choosing clean menstrual products, we can set them up for a healthier, happier relationship with their cycles.
It doesn’t have to be perfect—just start where you can and make small changes over time. Your daughter’s future self will thank you for it!
Do you have any favorite natural swaps or tips for menstrual health? I’d love to hear them! Let’s support each other in raising healthy, empowered daughters.