Natural Ways to Support Your Menstrual & Reproductive Health as a Young Woman
Ladies, let’s talk about something that affects all of us but isn’t always talked about enough: menstrual and reproductive health. Whether you’re in your late teens, navigating college life, or well into your 20s and thinking about long-term wellness, your body deserves to be supported naturally.
We live in a world where processed foods, hormone-disrupting chemicals, and synthetic products are everywhere. But the good news? There are natural, effective ways to support your cycle, hormones, and overall reproductive health—so you can feel balanced, strong, and in control of your body.
If you’ve ever struggled with painful periods, irregular cycles, hormonal imbalances, or just want to take better care of yourself, this guide is for you.
1. Nourish Your Body with Cycle-Supporting Foods
What you eat directly impacts your hormones and menstrual cycle. Processed foods, sugar, and artificial ingredients can throw things way off balance, leading to PMS, cramps, irregular cycles, and even long-term reproductive issues.
Foods to Include for Happy Hormones
• Healthy Fats – Your hormones need fat to function properly! Avocados, nuts, seeds, coconut oil, olive oil, and fatty fish help keep cycles regular.
• Iron-Rich Foods – If you have heavy periods, getting enough iron is essential. Eat leafy greens, grass-fed beef, lentils, beets, and eggs to prevent fatigue and anemia.
• Magnesium-Rich Foods – Magnesium helps with cramps, mood swings, and PMS. Find it in dark chocolate (yes, really!), nuts, seeds, and leafy greens.
• Protein – Stable blood sugar = balanced hormones. Pasture-raised eggs, organic chicken, fish, and plant-based proteins like lentils and quinoa are great choices.
• Fiber & Cruciferous Veggies – These help your body eliminate excess estrogen (which can cause PMS, acne, and heavy periods). Load up on broccoli, cauliflower, Brussels sprouts, and fiber-rich whole grains.
• Fermented Foods – Gut health and hormone health are directly linked. Probiotic-rich foods like yogurt, sauerkraut, kimchi, and kombucha support digestion and balance.
What to Avoid
• Refined Sugar & Processed Carbs – Can spike blood sugar and mess with your hormones.
• Artificial Sweeteners & Food Dyes – They’re linked to hormone disruption, mood swings, and inflammation.
• Dairy & Gluten (If Sensitive) – Some women experience worsened bloating, cramps, or acne with these.
• Soy-Based Processed Foods – Soy can mimic estrogen in the body, leading to hormonal imbalances.
2. Herbal Support for Menstrual & Hormonal Health
Herbs have been used for centuries to regulate cycles, ease cramps, and support fertility. Instead of turning to synthetic medications, incorporating these herbs can naturally balance your body.
Best Herbs for Cycle Health
• Red Raspberry Leaf – A powerhouse for uterine strength and cycle regularity.
• Nettle Leaf – High in iron and minerals, perfect for energy and reducing PMS symptoms.
• Chamomile – Calms the nervous system and eases cramps.
• Lemon Balm – Helps with stress, mood swings, and anxiety.
• Ginger – A natural anti-inflammatory that soothes cramps and nausea.
• Dandelion Root – Supports liver detox, which helps eliminate excess estrogen.
• Vitex (Chaste Tree Berry) – Helps regulate irregular cycles and supports progesterone levels.
• NORA Tea – A blend of Nettle, Oatstraw, Red Raspberry Leaf, and Alfalfa, packed with minerals that nourish the body and support reproductive health.
Drinking a daily herbal tea blend with some of these herbs can make a huge difference in how you feel throughout your cycle!
3. Reduce Endocrine-Disrupting Chemicals (EDCs) in Your Life
EDCs (Endocrine Disrupting Chemicals) interfere with your hormones and are found in everything from plastics to beauty products. These toxins can contribute to irregular periods, fertility issues, PMS, and even long-term reproductive disorders.
Easy Ways to Reduce Toxin Exposure:
• Use Glass or Stainless Steel instead of plastic for food and drinks.
• Buy Organic When Possible to reduce pesticide exposure.
• Filter Your Water to remove chemicals like fluoride and chlorine.
• Ditch Synthetic Fragrances in perfumes, lotions, and body sprays—opt for essential oil-based options instead.
• Switch to a Magnesium-Based Deodorant (many baking soda-based ones cause irritation).
• Avoid Chemical-Laden Disposable Period Products and switch to cleaner alternatives.
4. Switch to Non-Toxic Personal, Makeup & Cleaning Products
Your skin absorbs everything you put on it—so if your beauty routine includes parabens, phthalates, sulfates, and synthetic fragrances, your hormones could be suffering.
Cleaner Personal Care Options:
• Shampoo & Conditioner – Choose sulfate-free, herbal-infused options.
• Body Wash & Soap – Castile soap is a common natural option, but it can be drying for some. There are many clean, chemical-free alternatives like goDesana’s Hair & Body Bars that are more moisturizing.
• Deodorant – Magnesium-based options are great for sensitive skin.
• Moisturizers – Choose natural oils like shea butter, mango butter, calendula-infused oil, or coconut oil (though coconut oil can be drying for some).
• Makeup – Many conventional makeup products contain heavy metals, parabens, and synthetic dyes that disrupt hormones. Look for mineral-based, organic, and toxin-free brands.
Toxin-Free Cleaning Alternatives:
• White Vinegar & Water – Great for general cleaning.
• Baking Soda – Perfect for scrubbing and deodorizing.
• Castile Soap – A gentle, all-purpose cleaner.
• Essential Oils – Lemon, lavender, and tea tree add natural antibacterial properties.
5. Choose Safer Menstrual Products
Conventional pads and tampons contain pesticides, synthetic fibers, and harmful chemicals that get absorbed into your body. Thankfully, clean and reusable options exist!
Better Period Product Choices:
• Organic Cotton Pads & Tampons – Be aware that even some organic brands may contain hidden chemicals or chlorine-bleached cotton.
• Cloth Pads – Soft, breathable, and washable—good for the planet and your body.
• Menstrual Cups – A reusable option made from medical-grade silicone.
• Period Underwear – Absorbent and washable, perfect for light days or backup protection.
Switching to reusable menstrual products reduces toxin exposure, waste, and saves money in the long run.
6. The Dangers of Hormonal Birth Control
Hormonal birth control (the pill, patch, shot, implant, and hormonal IUDs) is often prescribed for irregular cycles, acne, PMS, and period pain, but what many women aren’t told is how these methods can negatively impact long-term reproductive health.
What Birth Control Really Does to Your Body
Instead of regulating your cycle, hormonal birth control actually shuts it down completely. The “period” you experience while on hormonal birth control isn’t a real period—it’s a withdrawal bleed caused by stopping synthetic hormones.
Here’s what’s not often discussed:
• Birth control depletes essential nutrients – It lowers levels of magnesium, zinc, B vitamins, and vitamin C, all of which are crucial for hormone balance.
• It suppresses ovulation – Without ovulation, your body isn’t producing progesterone naturally, which can lead to mood swings, anxiety, and even fertility issues later on.
• It increases inflammation and clotting risks – Many women experience increased risk of blood clots, high blood pressure, and even strokes while on birth control.
• It alters gut health – Birth control disrupts the microbiome, leading to digestive issues, yeast overgrowth, and nutrient malabsorption.
• It masks underlying issues – Instead of addressing hormone imbalances naturally, birth control just covers them up—meaning that when you stop, your symptoms could return even worse.
Natural Alternatives to Birth Control
If you’re looking for effective, hormone-free options, consider:
• Fertility Awareness Methods (FAM) – Learning to track your cycle with basal body temperature (BBT) and cervical mucus can be just as effective as the pill when done correctly.
• Barrier Methods – Condoms, diaphragms, and copper IUDs (non-hormonal) are safer options. *There is a risk of copper toxicity, implantation and other issues with the copper IUD. Make sure to do thorough research before making your decision.
• Supporting Your Cycle Naturally – Balancing hormones through nutrition, herbs, and stress management can help regulate your cycle without synthetic hormones.
Choosing to support your natural cycle rather than suppress it allows your body to function the way it was meant to—without long-term health risks.
Final Thoughts: Take Control of Your Health
Your body is powerful, cyclical, and beautifully designed—and it deserves support, not suppression. Taking care of your menstrual and reproductive health naturally is about nourishing your body, reducing toxic exposure, and embracing a cycle that works with you, not against you.
Start small. Swap out one product at a time, add one herbal tea to your routine, or focus on cleaner foods. Every little change adds up to a healthier you.
Your body will thank you for it—not just today, but for years to come.
What natural changes have made a difference in your cycle health? Let’s chat in the comments!