Cory Ruth is a Registered Dietician with a Masters Degree in Nutritional Science. She began her career as a chef in food service and transitioned to working in a Women’s Health Clinic with OB/GYNs and loved working with women and endocrinology and that’s what led her to starting her own private practice as The Women’s Dietician.
I ask Cory Ruth:
How do we know what diet to do? What are the pro/cons of some of these different “fad” diets? (including Intermittent Fasting, Ketogenic Diet, quitting gluten/dairy)
“It’s important to keep our blood sugar balanced for healthy hormones.”
“We need a “diet” that is sustainable for the long run.”
How can we use our diet to help support a healthy menstrual cycle and ovulation? Ovulating is so good for us, how can we help support that happening?
“We want to make sure that we’re ovulating to help balance out that estrogen with progesterone. When we balance out those hormones, that’s when we avoid the symptoms of PMS. That’s when we avoid mood swings, bloating and fatigue. We want to do everything we can each cycle to encourage ovulation to happen and to encourage healthy progesterone output.”
“That connection is very real. We do see higher levels of depression and anxiety in women with hormonal issues. That’s not a coincidence at all.”
What can we do with our diets to help support a healthy cycle?
Get plenty of iron, especially during the follicular phase.
Focus on nutrients that help promote ovulation: zinc, selenium, vitamin D, vit E, vit A. All of these
B vitamins are very important during the luteal phase to help encourage progesterone along with magnesium. Before our periods, digestion tends to be worse and magnesium helps that.
Keep our blood sugar balanced, sleep and help reduce stress.
Move your body and be active throughout your cycle.
If you were going to give one piece of advice for PCOS, what would that be?
Blood sugar balance. When our blood sugar is out of balance, it signals to our ovaries to pump out more androgens causing issues like weight gain, hair loss, acne, and disrupting ovulation. Even for women without androgen excess or insulin resistance, controlling blood sugar levels helps mood, energy levels and ovulation.
If you were going to give one piece of advice for endometriosis, what would that be?
Anti-inflammatory nutrition is definitely number one.
If you were going to give one piece of advice for fertility, what would that be?
You must be ovulating to be fertile, so focusing on ovulating and egg health is the most important.
For the average female that wants to take better care of herself but doesn’t know where to start, what do you recommend?
Celery Juice. (just kidding)
I have a free download available on my site that’s very helpful to get started. If I was going to focus on 3 things it would be:
- Monitor your caffeine intake. It can negatively affect your health and your mental health. My recommendations are 1 cup of coffee or less a day.
- Fiber. This helps so much with monitoring estrogen levels.
- Sleep is SO important. Do what you can to guard your sleep. I recommend getting at least a full 8 hours a night of uninterrupted sleep.
What courses do you have available?
I am re-launching my course Get Pregnant with PCOS. It’s a 6 week course that you can do at your own pace to help with the symptoms of PCOS.
How do you like to manage your period?
Rest. Taking it easy. Loving and nurturing myself. Keeping up on my water intake. Eating anti-inflammatory foods. Wearing comfy, cozy clothes.
Where can we find you?