Living according to your cycle. We hear it more and more often, but how do you do it? First of all, it is good to be aware of your own cycle and its different phases. For example, you often have the most energy during your ovulation phase, but it drops again in your luteal phase. When you are aware of this, you can take it into account in your daily life. You can read more about this here. But also your monthly exercise activities and diet have a great influence on how you go through your menstrual cycle and when you take this into account, you will feel better and experience fewer symptoms. But how exactly do you eat according to your cycle? Find out in this blog!
Why eat according to your cycle?
You can do so much with nutrition! For example, anti-inflammatory foods during your menstrual phase can reduce cramps. You can think of ginger, turmeric, garlic and foods rich in omega 3. It is also good during this phase to supplement minerals such as iron and magnesium because of the blood loss.
In your follicular phase, your estrogen levels rise. Phytoestrogens from oats and flaxseed, among others, stimulate healthy estrogen production so add this to your meals nicely during this phase!
Nutrition during your period
During menstruation, it is fine to eat warm and nutritious meals such as soups, hot oatmeal, curries, casseroles or stews. Rather, leave cold meals such as a bowl of yogurt and ice-cold smoothies aside. If you do make a smoothie with frozen fruits or vegetables, let it thaw first and come to room temperature so that it is less cold. This is because cold meals cost your body a lot of energy to digest, while during menstruation your body is already hard at work and needs all the energy it can get.
Minerals which your body needs extra during menstruation are magnesium and iron. We lose iron through blood loss, so this needs to be replenished. Magnesium is involved in more than 300 processes in our body, in times of stress for example, a lot of magnesium is consumed but also during menstruation. It is therefore important to pay close attention to your magnesium intake. It is nice to combine this with food rich in vitamin C, as this ensures better absorption of iron!
For support before, during and after menstruation, there is also a fine supplement: the Menstrual Formula. If you suffer a lot from your period or want to restore your hormone balance after stopping the pill, you can support your health during this period with the Menstrual Formula.
Nutrition during your follicular phase
At this stage it is nice to eat fresh and light foods. Food which gives energy and promotes the action of estrogen. During this week the metabolism is slower, so your body needs fewer calories. Spring is the season of fresh fruits and vegetables, so eat plenty of them! Choose high-fiber food, sufficient protein and fermented products for good intestinal flora.
Nutrition during your ovulation
In this phase you are fertile and your body temperature rises due to the influence of progesterone. It is nice to take foods rich in vitamin B and zinc. Both are very important for our cells and the production of progesterone. In addition, protein is also very important.
Nutrition during your luteal phase
During this phase, you may notice your body asking for sugars, the well-known cravings. Try to avoid this anyway, as it will not make your hormones happy. It is also good to avoid coffee, processed foods, gluten and dairy. During this phase, it is important to get more calories in. A tip is to add good carbohydrates and enough protein to your meals for better satiety. This will also make you less likely to reach for bad foods like sugars. Your liver and intestines could also use some extra support now because they are hard at work breaking down and eliminating estrogen. Therefore, be extra kind to your liver by supporting it with artichokes, cabbage, broccoli, asparagus, watercress and pak choi. You can support your gut with parsnips, sweet potatoes, kohlrabi and fermented products.
Finally, always drink plenty of water, preferably at least 2.5 liters per day. This can be in the form of filtered water, infused water or organic (herbal) tea without sweeteners.
Would you like to read more about hormones and your cycle? Then download the e-book "Living according to your cycle.