Nourishing Your Body: Eating with Your Menstrual Cycle

Jul 30

By: Audrey Miller, RD

The menstrual cycle is a natural and intricate process that involves various hormonal changes within a woman's body. These hormonal shifts can have a significant impact on not only your mood and energy levels, but also your appetite and food preferences. As a result, paying attention to what you eat throughout your menstrual cycle can be a powerful way to support your overall well-being. Explore how to eat in sync with your menstrual cycle to optimize your nutrition and feel your best.

PHASE 1: MENSTRUAL PHASE (DAYS 1-5)

During the menstrual phase, the levels of estrogen and progesterone in your body are at their lowest. This is the time when you experience your period. Many women may feel fatigued, experience cramps, and have lower energy levels during this phase.

Foods to Consider Eating during your Menstrual Phase:

Iron-rich foods: To combat the potential drop in iron levels due to menstrual bleeding, incorporate easy-to-absorb iron from animal sources like red meat, poultry and fish. Non-animal sources that are not as easy to absorb include dark leafy greens, lentils and nuts and seeds. To make non-animal sources absorb more readily, pair with vitamin C choices like tomoatoes, bell peppers, broccoli and citrus fruits.
Vitamin B12: To perk you up with cheese, eggs, milk, fish or poultry. If you are vegan or vegetarian, look for fortified products like milk-alternatives, fortified cereals, soy-products or nutritional yeast.
Zinc: Is important in every stage listed! Include foods like oysters, beef, seaweed, fortified cereals, peanut butter, pumpkin seeds, oats, quinoa and figs.
Limit caffeine, sugary beverages and alcohol during this time.

PHASE 2: FOLLICULAR PHASE (DAYS 6-14)

As you move into the follicular phase, estrogen levels begin to rise, leading to an increase in energy and a generally better mood. Your body's metabolism also tends to increase, which may leave you feeling more active and in need of extra nutrients.

Foods to Consider Eating during your Follicular Phase:

Phytoestrogen foods: Eat these foods to support rising estrogen; flaxsees and pumpkin seeds, soybeans, hummus, berries, grains, spinach, garlic, fennel and alfalfa sprouts.
Fiber foods: Including complex carbohydrates of whole grains like quinoa, fresh fruit and vegetables
Antioxidant-rich foods: Add all colors! They provide a lot of nourishment during this phase. Include foods with vibrant colors like strawberries, broccoli, sweet potatoes, carrots and citrus fruits.
Spicy foods: Now is the phase to bring spicy foods back in aiding in lessening inflammation and oxidative stress.
Fermented foods: If you had an upset stomach during menstruation, now is the time to repair it with gut-healing foods like yogurt and kefir, pre-biotic foods of onions, bananas and garlic, and pickled vegetables like sauerkraut and kimchi.
Healthy fat: To ensure your body has enough energy to develop and release a healthy follicle up to ovulation, include more nuts and seeds, olive oil and avocado.

PHASE 3: OVULATORY PHASE (DAYS 15-16)

This phase is characterized by the peak of estrogen levels and the release of an egg from the ovary. Energy levels are generally high during this time.

Foods to Consider Eating during your Ovulatory Phase:

Fiber-rich foods: To maintain healthy digestion and harmony between estrogen and progesterone, opt for less-filling fiber-rich foods like quinoa, berries, couscous and farro.
Liver "detox" foods: Increase raw vegetables from more bioavailability of nutrients. Try cauliflower, kale, bell peppers, spinach, asparagus, onions and shallots. Optimal fruits include raspberries, strawberries and bell peppers.
Magnesium: There is a drop of this mineral during ovulation so to stay on top of it include flaxseeds, tofu, almonds, quinoa, sorghum and barley
Protein: Maximize your strength-training during this phase!

PHASE 4: LUTEAL PHASE (DAYS 17-28)

During the luteal phase, both estrogen and progesterone levels increase, potentially leading to mood swings, cravings, and bloating. Prioritizing nutrient-dense foods can help manage these symptoms.

Foods to Consider Eating during your Luteal Phase:

Water: Drinking enough water is necessary to combat bloating in this phase.
Natural sugars: To combat low energy, try natural sweets like dark chocolate, peanut butter, yogurt, honey, fresh or dried fruit or smoothies.
Magnesium-rich foods: Leafy greens, nuts, seeds, and dark chocolate can help alleviate bloating and mood swings.
Complex carbohydrates: Whole grains can help stabilize blood sugar levels and reduce cravings for sugary foods.
B-vitamins: Foods like avocados, eggs, and legumes can help support your nervous system and energy levels.