As a woman, you are probably familiar with the ups and downs of your menstrual cycle. Each month is accompanied by a series of physical and emotional changes that can affect your life. Nutrition can have a big impact on how you feel during the different phases of this cycle. Let's take a look at how you can align your nutrition with your menstrual cycle to best support your body.
Stage 1: Menstruation
A new cycle begins on the first day of your period. Menstruation is the phase when the endometrium is shed if fertilization has not occurred. This phase lasts an average of 3 to 7 days. Many women experience cramps, fatigue and mood swings during this period.
Nutrition during the menstrual phase
It is important to eat foods that give you energy and support your body during this phase. Consider foods rich in iron, such as red meat, poultry, beans and dark leafy vegetables. Iron helps replenish the blood loss that occurs during menstruation and can help reduce fatigue. Vitamin C promotes the absorption of iron into the blood, so eat plenty of fruits and vegetables as well. Peppers, Brussels sprouts, brassicas, kiwis, strawberries and citrus fruits are all rich in vitamin C.
In addition, foods rich in magnesium, such as nuts, seeds, cocoa (and thus dark chocolate), whole grains and green leafy vegetables, can help reduce cramps and improve your mood. Also try to drink enough to stay hydrated and combat fatigue.
Finally, it is important to eat enough protein and omega-3 fatty acids. This applies to all phases of the menstrual cycle. Proteins are essential for the production of hormones, including estrogen and progesterone, which directly affect the menstrual cycle. In addition, proteins help stabilize blood sugar levels. Proteins can be found, for example, in meat, fish, eggs, legumes and tempeh.
Omega-3 fatty acids help reduce inflammation and improve your mood. They are also important for healthy hormone balance and can help reduce menstrual symptoms. Oily fish, seafood, seaweed, flaxseed and chia seeds are rich in omega-3 fatty acids.
Did you know that 80% of women experience intense menstrual symptoms? Mild cramps and some fatigue are part of it, but complaints like migraines, not being able to walk because of abdominal pain or depressed feelings are not normal! Schedule a free phone appointment with one of our therapists to see what we can do for you.
Phase 2: Follicular phase
After menstruation, the follicular phase begins, which lasts an average of 10 to 14 days. During this phase, your body prepares for ovulation by maturing the egg. Estrogen levels begin to rise, which is often accompanied by an increase in energy and improved mood.
Nutrition during the follicular phase
Egg cells grow and develop inside a protective shell called an egg vesicle or follicle. This vesicle contains a fluid that is essential for the maturation and growth of the egg. This fluid is packed with vitamin E, D and beta-carotene, all of which are important for this process.
So during this phase, it is smart to eat foods rich in these vitamins. Vitamin D is found in fatty fish, egg yolks, mushrooms and shellfish. Vitamin E is found in foods such as almonds, sunflower seeds, green leafy vegetables, avocado, olive oil and sweet potatoes. Beta-carotene is present in yellow and orange foods such as carrots, sweet potatoes, peppers, pumpkins, as well as leafy vegetables such as spinach and kale.
Stage 3: Ovulation
Ovulation occurs midway through the menstrual cycle, usually around day 14 in a 28-day cycle. During this phase, the mature egg is released from the ovaries and prepared for fertilization.
Nutrition during the ovulation phase
During this phase, it is important to get enough B vitamins as they play an essential role in both ovulation and implantation. Green leafy vegetables, whole grains, eggs and meat are rich in these important vitamins and can therefore be a valuable addition to your diet.
In addition to B vitamins, zinc is also very important for healthy cell division and for the production of progesterone, a hormone that plays a major role in the second half of your cycle, after ovulation. Foods such as pumpkin seeds, fish, meat, poultry, eggs and whole grains are good sources of zinc and can help you get the necessary amount of this essential mineral.
Phase 4: Luteal phase
After ovulation, the luteal phase begins, which lasts an average of 10 to 14 days. During this phase, the body prepares for a possible pregnancy by building up the endometrium so that a fertilized egg can implant. If pregnancy does not occur, estrogen and progesterone levels decrease, which can lead to mood swings and other symptoms such as a bloated belly and sensitive breasts. This is when some women experience PMS (premenstrual syndrome), which is often accompanied by feelings of depression.
Nutrition during the luteal phase
It is important during the luteal phase to choose foods that keep blood sugar levels stable, such as complex carbohydrates and proteins. This is because fluctuations in blood sugar lead to additional mood swings and fatigue. Complex carbohydrates can be found, for example, in sweet potato, parsnips, whole grains and legumes.
Especially with PMS symptoms, it is advisable to avoid processed foods, white carbohydrates, coffee, sugar and alcohol, as these often exacerbate symptoms. Instead, choose vegetables from the cruciferous family, such as broccoli, cauliflower, Brussels sprouts, arugula, kale, radishes and watercress. These help the body break down hormones efficiently, which can help reduce PMS symptoms.
Summary
Eating according to your menstrual cycle can support your body during different phases. During menstruation, focus on foods rich in iron and magnesium to reduce blood loss and cramps. During the follicular phase, focus on vitamins E, D and beta-carotene for healthy egg maturation. During ovulation, choose foods with B vitamins and zinc for healthy ovulation and cell division. In the luteal phase, stabilize blood sugar levels with complex carbohydrates and proteins, while avoiding processed foods and choosing vegetables that help break down hormones and reduce PMS symptoms.
Your natural cycle acts as an inner guide in your life. By understanding and embracing your hormones, you can make them work in your favor instead of seeing them as a burden. In addition to nutrition, you can also adjust your exercise routine to your menstrual cycle. Want to know how to do that? Then read this blog!