7 voedingsmiddelen om je menstruatie comfortabeler te maken

September 11, 2025

7 foods to make your period more comfortable

by Joelle in Blog

During your period, it can feel like your body could use some extra attention and care. After all, menstruation is a natural yet intense phase of your cycle during which your body works hard. Hormonal fluctuations are often accompanied by physical symptoms such as fatigue, mood swings, or cramps. Fortunately, you can support your body and experience more comfort during these days with a few simple dietary adjustments.

What happens in your body during your period?

During your period, your body breaks down the lining of the uterus because fertilization has not taken place. This lining leaves the body along with blood. Hormonal changes play a major role in this process: estrogen and progesterone, the hormones that regulate the menstrual cycle, drop sharply.

This can cause fatigue, mood swings, and sometimes cramps, as the uterine muscle contracts to shed the lining. It is an intensive phase during which your body works hard to renew the uterine lining for the next cycle.

Why is warming food important during your period?

During your period, your body often needs extra warmth. Warming foods help your body improve circulation and relax muscles, which can provide relief, especially for cramps. Traditional nutritional science, such as Chinese medicine, has long emphasized the importance of warmth during this phase of your cycle. By choosing warming ingredients such as ginger, cinnamon, and turmeric, you support your body in a natural way.

Here are 7 foods that help your body and support you in having a more balanced menstrual cycle.

1. Ginger

Ginger is a root that has been used for thousands of years for its warming and soothing properties. It has a spicy, slightly sweet taste and can help you feel a bit more relaxed and comfortable during your period. Add a slice of fresh ginger to your tea or make a warm soup with some fresh ginger for extra warmth. The warming effect of ginger can be especially nice if you suffer from cramps or simply want some extra warmth on a cold day.

2. Dark green leafy vegetables

During your period, you lose some iron, a mineral that helps maintain your energy levels. Dark green vegetables such as spinach, kale, and Swiss chard are rich in iron and can help replenish this. They are easy to add to your meals, such as in a salad, smoothie, or hot stir-fry. Combine them with vitamin C-rich foods, such as a little lemon juice or pieces of bell pepper. This way, you help your body feel stronger, even during your period.

3. Oatmeal

A warm bowl of oatmeal is not only delicious but also a great start to the day. Oatmeal is high in fiber and provides steady energy, helping you feel more energetic throughout the morning. Furthermore, oatmeal contains magnesium, which contributes to reducing fatigue and tiredness and is good for your mood. Combine oatmeal with nuts, cinnamon, and a little protein powder to create a balanced breakfast. Cinnamon adds an extra warming effect and makes your oatmeal even more nutritious.

4. Sweet potato

Sweet potatoes are rich in fiber and beta-carotene, a warming root tuber that helps your body during the colder days of your cycle. This nutritious tuber has a naturally sweet flavor and can be used in both savory and sweet dishes. By incorporating sweet potato into your meal, you warm your body and can experience a fuller and more satisfied feeling. Think of a baked sweet potato from the oven with some herbs or a delicious sweet potato stew.

5. Chicken soup

Chicken soup is a true classic and loved for its warming and nutritious properties. During your period, a light, nutritious soup like chicken soup can be perfect to support your body. Chicken soup is easily digestible, meaning your body expends little energy on digestion and has more time to recover. Add some ginger, turmeric, or other spices for an extra warming effect. Chicken soup is ideal for keeping the heat in on days when your body needs just a little more comfort. Eat the chicken soup with some sourdough bread, for example.

6. Turmeric

Turmeric is a powerful, yellow spice known for its many fine properties. Try making a warm "golden milk" by combining turmeric with (plant-based) milk, a pinch of cinnamon, and some honey. This warming drink is perfect for a quiet moment and offers comfort during the colder days of your cycle.

There are many more herbs that support menstruation. Check here what suits you.

7. Red beet

Red beets are rich in iron and antioxidants, making them perfect during your period. Iron supports energy metabolism, especially during the days when your body loses blood. Red beets can easily be added to a salad, or you can make a warming beet soup during the colder months. This vegetable not only adds a beautiful color to your plate but also gives your body the support it needs.

Conclusion: the power of warming power

During your period, your body may have an extra need for warmth. Warming foods, such as ginger, cinnamon, and turmeric, help your body relax and stimulate blood circulation. In many traditional nutritional philosophies, such as Chinese medicine, the importance of warmth during menstruation is emphasized. Warming ingredients are ideal to incorporate into your meals so that your body feels more comfortable and stays better balanced during your cycle.

By adding these foods to your daily routine, you can provide your body with the care and support it needs. Try out these tips and discover how, with a few simple adjustments, you can experience more comfort and balance during your period.

Ben jij in de perimenopauze? Doe de hormonale quiz voor 40+ vrouwen

November 13, 2025

Are you in perimenopause? Take the hormonal quiz for women over 40.

Have you noticed that your body and mood have been changing lately? Perhaps you are sleeping differently, feel more easily thrown off balance, or notice that your energy levels aren't always the same. This may have to do with hormonal changes associated with (pre)menopause – the transitional period during which your hormones slowly begin to fluctuate. This short perimenopause test helps you gain insight into the signs associated with perimenopause. Take the perimenopause test Answer honestly and count how many times you say YES 👇 1️⃣ Have you been waking up more often at night lately, or are you wide awake around 3 a.m.? 2️⃣ Has your cycle become shorter, longer, or more irregular than before? 3️⃣ Do you often experience mood swings, or do you feel gloomy or angry without a clear reason? 4️⃣ Do you notice that your skin or hair is changing (drier, thinner, wrinkles, increased hair loss)? 5️⃣ Do you often experience brain fog or forget simple things (“where are my keys?”)? 6️⃣ Do you suddenly get a hot flash or do you feel your body temperature changing rapidly? 7️⃣ Do you feel more easily irritated or do you notice that your self-confidence is shaky? 8️⃣ Do you have new physical discomforts such as sensitive breasts, a tense stomach, or stiffer joints? 9️⃣ Does your recovery take longer after exercising or a busy day than before? 🔟 Do you sometimes feel like your body is no longer “cooperating” as you are used to (e.g. weight or energy)? 1️⃣1️⃣ Has your libido changed (more or less desire)? 1️⃣2️⃣ Does it seem like your emotions are bigger than the situation or that you cry more easily? The result of your perimenopause test 0–3 YES's You probably recognize few signs of hormonal change yet. Some women notice slight changes in mood or energy during this phase. Use this period to pay close attention to rest, nutrition, and relaxation. Discover here what can provide support 4–7 YES's You may be in early perimenopause. You notice that your body is changing, and this sometimes requires some extra attention. You may experience changes in your skin, hair, or mood. A healthy lifestyle and sufficient exercise and relaxation can help you feel (and stay) well-balanced. View here what can support you in this phase. 8 or more YES answers It is very likely that you are clearly in the transitional phase. You may experience discomforts such as hot flashes, mood swings, irritability, and night sweats. This can affect how you sleep, feel, and move. Dear woman, do you recognize many signals and would you like to deal with them more consciously? Then it can be helpful to pay extra attention to your lifestyle, nutrition, and relaxation. This helps you in this phase. This test is intended to give you more insight into possible hormonal changes that may be associated with perimenopause. It is not a medical test or diagnosis and does not replace the advice of a doctor or therapist. Three quick tips to get through this phase better 1. Sleep ritual Put your phone away an hour before going to bed, make a cup of chamomile tea, and read something light. Finally, write down three things you are grateful for or that made you happy today. 2. Move smart Short strength training or a brisk walk not only helps keep your muscles strong but also has a relaxing effect. 3. Keep learning about your Hormones Handbook Do you want to know and learn more about this phase in your life? In the book Hormones Handbook for Women over 40, Viv tells you more about what changes in your body during this phase. 👉 Order the book here and discover practical tips

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Liposomale technologie: slimme bescherming op microscopisch niveau

November 13, 2025

Liposomal technology: smart protection at a microscopic level

Liposomal technology is an innovative way to protect and transport sensitive substances within the body. The principle has been researched and applied for decades in various fields, from nutrition to pharmaceutical innovations. More and more women are curious about how this technology works and why it is so frequently used in modern formulations. Here you can read in an accessible way how liposomes are structured, what makes them special, and why this technique is receiving so much attention within the scientific community worldwide. What is liposomal technology? Liposomal technology is an innovative method to protect and transport substances in the body. The active substance is packaged in microscopic fat globules called liposomes. These liposomes are composed of natural phospholipids — the same fatty substances that make up our cell membranes. Due to this similarity, liposomes can transport substances through the body more safely and stably . How does a liposome work? A liposome looks a bit like a mini soap bubble , but is made of fat molecules. An active substance can be enclosed inside. That layer of fat has several benefits: It protects sensitive substances against degradation by oxygen, light, or stomach acid. It helps with the gradual release of the contents. It ensures that substances end up in the right place. In this way, a liposome functions as a kind of natural protective layer and transport vehicle in one . Why liposomal technology is important Researchers have been studying liposomes since the 1960s. The technology is now being applied in various fields, such as: nutrition and biotechnology – for better stability of natural substances cosmetics – for controlled release through the skin pharmaceutical innovation – for targeted drug delivery In all these applications, it revolves around one goal: delivering substances to the right place as efficiently as possible. Liposomes and science The functioning of liposomal systems has been extensively researched. Scientific publications describe how liposomes: and enable a better distribution of active ingredients. can increase the stability of substances, help prevent oxidation and degradation Sources Springer Nature – Liposomal Delivery Systems: Recent Advances (2024) MDPI Nutrients – Encapsulation Efficiency of Liposomes (2022) Frontiers in Nutrition – The Future of Lipid-Based Carriers (2025) Liposomal technology at Viv Support At Viv Support, we closely follow developments in liposomal innovations . We believe it is important that every step in our production process contributes to quality, purity, and reliability . Therefore, we pay close attention to: the composition and stability of our formulations the safety and purity of raw materials and the scientific substantiation of the applied technology This way, we can work with confidence on products that meet our high quality standards. Did you know that… 💡 Do liposomes resemble the structure of human cell membranes? 💡 the first liposomes were scientifically described as early as 1961? 💡 modern nanotechnology makes liposomes increasingly smaller and more stable? In summary Liposomal technology uniquely combines nature and science. By coating substances with the body's own fats, a stable and efficient transport system is created that is applied in various scientific fields — from nutrition to pharmaceuticals. Curious where liposomal technology is used at Viv Support? View our liposomal supplements here .

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Intermittent fasting voor 40+ vrouwen: zo helpt mild vasten je hormonen in balans te houden

November 13, 2025

Intermittent fasting for women over 40: how mild fasting helps keep your hormones in balance

This is an information page. Viv Support has no products intended for this application/indication. Intermittent fasting is more popular than ever. More and more women are noticing that it helps them eat more consciously, gain more energy, and listen better to their bodies. But did you know that intermittent fasting works just a little differently for women over 40 than for younger women or men? From the age of forty, your hormone balance changes. Your metabolism slows down slightly, you sleep differently, and your body reacts more sensitively to stress and food. That is why fasting at this age requires a woman-friendly approach, one that supports your energy, digestion, and hormonal balance . What research says about intermittent fasting in women Research shows that a milder form of fasting, also known as time-restricted eating , can have many benefits. With this method, you eat within a specific window, for example 10 to 12 hours per day, and fast during the remaining hours. Studies show that this approach can contribute to: a more stable blood sugar level a healthier weight more mental clarity and a better day-night rhythm Prolonged or overly strict fasting – such as not eating for 16:8 or more than 14 hours – can actually trigger a stress response in women. Your body then produces more cortisol, which can disrupt hormonal balance and reduce your energy. Therefore, a mild fasting window of 12 to 14 hours proves to be most supportive in practice for women over 40. Why 12–14 hour fasting works best for women 40+ Your body is not designed to stay in 'survival mode' for extended periods. Certainly not during a phase when estrogen and progesterone begin to fluctuate. A 12 to 14-hour eating window gives your digestive system a rest, without compromising your energy or hormone balance. Many women notice a difference within a few weeks: more stable energy throughout the day less need for snacks rest in the digestive system and a better night's sleep Would you like to try it? Start with a 12-hour fast (for example, don't eat anything after 7:00 PM until 7:00 AM) and gradually extend if it feels right. This is how you approach intermittent fasting in a woman-friendly way The success of intermittent fasting lies in balance and listening to your body . Here are practical tips to start gently: ✅ Start slowly with 12 hours of fasting per night ✅ Choose an early eating window (e.g. 8:00–18:00) for a better rhythm ✅ Eat nutritious and colorful – plenty of vegetables, healthy fats, and fiber ✅ Ensure sufficient protein per meal ✅ Move gently: walking, yoga, or strength training ✅ Avoid strict fasting when fatigued or stressed A fasting routine only works if it fits your life. Do you notice that you need more food or rest? Adjust your eating window flexibly. Your body is your guide. The role of proteins in intermittent fasting During fasting, your body needs building blocks to maintain muscles, hormones, and enzymes. Proteins play a major role in this. They provide long-lasting satiety, support your muscle mass, and help prevent energy dips . After the age of 40, the natural production of muscle tissue declines, making it even more important to eat enough protein with every meal. Think of eggs, fish, nuts, and legumes (if your intestines tolerate legumes). Intermittent fasting that really works for women 40+ Fasting doesn't have to be strict or complicated. By starting gently, eating well, and paying attention to your hormonal rhythm, you can actually experience more energy and balance. A 12–14 hour eating window, combined with nutritious meals and sufficient protein, helps your body get into its natural rhythm. This way, you support your energy, digestion, and hormone balance in a way that feels right for your stage of life. 💛 Frequently asked questions about intermittent fasting for women 40+ Is intermittent fasting safe for women over 40? Yes, intermittent fasting is safe as long as it is applied gently and tailored to your body . Preferably choose a fasting window of 12 to 14 hours and ensure you eat enough within your eating period. Fasting too strictly or for too long (such as 16 hours or more) can disrupt hormonal balance. Listen to your body, eat nutritious food, and get enough rest. How long can you fast as a woman over 40? For most women, a fasting period of 12 to 14 hours works best. This gives your digestive system a rest without disrupting your energy or hormone balance. Build it up gradually, start with 12 hours, and only extend if it feels right. What can you eat during intermittent fasting? During the eating window, choose nutritious meals with plenty of vegetables, healthy fats, fiber, and protein. Protein supports your muscle mass, energy, and hormone balance. Do you want more information about proteins? Then click here. Sources: Varady KA et al., Nature Reviews Endocrinology (2023) – Time-restricted eating: benefits for metabolism. American Heart Association (2024) – Study: eating window <8 hours linked to 91% higher risk of cardiovascular mortality.

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