One of my favourite sources for nutrition research is Nutrition Facts. Dr. Greger’s non-commercial, nonprofit, science-based website that provides free daily updates on the latest in evidence-based nutrition.
In reading up about the increased flow and PMS symptoms during early perimenopause I found this video on the benefits of fennel seeds and ginger. It’s been found that fennel seeds work as well as ibuprofen for reducing painful cramps (without the side effects and way cheaper too!) and 1/8 tsp three times a day of powdered ginger can cut menstrual bleeding in half. Ginger also improves PMS symptoms such as mood, physical and behavioural symptoms while fennel seeds can improve anxiety and depression during PMS time. Wow!
Both are definitely something I will include in my diet to help with my PMS and my flow week. Day two is particularly heavy and my flow lasts over 5 days – typically 7 since I entered my 40s.
More Nutrition Facts videos on menstrual cramps: