Menstrual cycle and how to eat according to it
Have you ever felt that depending on the time of your menstrual cycle you are either exhausted or have energy highs, your mood changes drastically from one day to the next, you sometimes have cravings and could eat everything in your fridge and at other times no food makes you feel like eating, you have painful periods and have tried everything to solve the problem without any real solution.
Are you tired of all these ups and downs and want to understand and solve these troubles? You are at the right place! Keep reading this article to learn all about how to tame your menstrual cycle.
Do you know how your menstrual cycle works?
First of all, let's go back to how the menstrual cycle works. It lasts about 28 days, but this can vary from one individual to another, and is divided into four phases: the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase. Your hormones vary from phase to phase and so do your needs.
Menstrual phase
Let's start with the menstrual phase, which is approximately from day 1 to day 6. It is during this stage that your energy is the lowest and so is your body temperature, you are losing blood and your hormone levels have dropped. This is the right time to eat tasty, warm dishes that make you feel good and consistently give you more energy. You should also focus on iron-rich foods to compensate for blood loss: red meat, legumes, leafy greens, and whole grains. And regarding your lifestyle, this is the time to rest and do light exercise like yoga, pilates or even walking.
Follicular phase
Then we have the follicular phase from day 6 to day 12: your estrogen levels are rising as well as your temperature, and your body is recovering from your period and getting ready for ovulation and eventual pregnancy. Generally speaking, you feel better, you have more energy, you are more creative and focused and your libido is high.
It's time to eat foods supporting and regulating estrogens: flaxseeds, berries, soy products, and legume sprouts. In addition, you should eat foods rich in vitamin C, such as colorful fresh fruits and vegetables, to fight against oxidative stress. Oxidative stress refers to the aggression of the cells by free radicals. There is a multitude of causes, but the most common are tobacco, alcohol, sun exposure, pollution, poor diet, and the most prevalent: stress as well as vitamin E, which can be found in avocados, sardines, nuts, and green vegetables, for its role in balancing the nervous and endocrine system, which balances hormones and regulates the menstrual cycle. And finally, consume lean proteins such as chicken, turkey, or eggs.
And in terms of sports, this is the time to be active, cycling, running, swimming, or hiking.
Ovulation phase
We then come to the ovulation phase from day 13 to day 16: you are ovulating, there is a drastic change in your hormones, your estrogen level is at its highest and so is your energy, and you are more fertile than ever.
All these estrogens are giving your liver a hard time, so it's time to back it up with cruciferous vegetables like broccoli, cabbage, and cauliflower, as well as green vegetables in general. Also, your body uses a lot of energy during this period, so ensure you eat enough.
And it's also time to challenge yourself from an athletic point of view: try high-intensity sports and weight training.
Luteal phase
And lastly, there is the luteal phase, from day 17 to day 28: your estrogen levels decrease and the progesterone gradually takes over as your body prepares itself for your period. Energy levels drop, cravings are frequent and this is also the time when many women will experience the effects of PMS (Premenstrual Syndrome).
The first tip is to avoid foods that may increase your overall discomfort as some foods may cause bloating and other digestive problems in some people, so identify them and avoid them during this time period. Also, be sure to drink enough water to avoid water retention. Another thing, since progesterone tends to lower blood sugar levels, ensure you eat balanced meals regularly, every 3 to 4 hours if possible, with complex carbohydrates (whole wheat bread, whole grain pasta, brown rice, legumes, …), protein, and fiber. And regarding vitamins and minerals, we recommend you consume sources of vitamin C to support progesterone levels, magnesium for improving the mood, and calcium to reduce pain, water retention, and cravings.
And for the lifestyle, it's time to turn to more relaxed sports like pilates, strength-based exercises, and slow running.
There you go, you know a little more about your menstrual cycle and how your diet and lifestyle can influence it, hoping that this article will help you cope better.
References :
- Farage, M. A., Osborn, T. W., & MacLean, A. B. (2008). Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review. Archives of gynecology and obstetrics, 278(4), 299–307. https://doi.org/10.1007/s00404-008-0708-2
- Foods to eat for each stage of your menstrual cycle. (s. d.). London Clinic Of Nutrition. https://londonclinicofnutrition.co.uk/nutrition-articles/foods-to-eat-for-each-stage-of-your-menstrual-cycle/
- Krupp, A. (2020, 24 February). What is cycle syncing ? Healthline. https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start
- Ld, C. R. B. M. R. (2022, 6 December). What to eat during each stage of your menstrual cycle. Forbes Health. https://www.forbes.com/health/family/what-to-eat-during-menstrual-cycle-phases/
- Abdi, F., Ozgoli, G., & Rahnemaie, F. S. (2019). A systematic review of the role of vitamin D and calcium in premenstrual syndrome. Obstetrics & gynecology science, 62(2), 73–86. https://doi.org/10.5468/ogs.2019.62.2.73
- Giddings, L. S. (1999). Calcium reduced PMS symptoms during the luteal phase of the menstrual cycle. Evidence-Based Nursing, 2(2), 43. https://doi.org/10.1136/ebn.2.2.43
