Eating in Sync: Maximizing Nutrition for Every Phase of Your Cycle
Navigating the menstrual cycle is a shared experience among women, often accompanied by its challenges. It's a monthly ordeal that can bring stress and discomfort. Throughout your menstrual cycle, fluctuations in hormones can lead to variations in mood, energy levels, appetite, creativity, and social interaction. A popular trend has recently emerged, emphasizing the advantages of syncing your workouts with your menstrual cycle. This can be very beneficial, but many often forget about proper nutrition throughout their menstrual cycle. It’s important to look at the picture holistically, rather than focusing on just one area. Cycle syncing offers a means to adjust one’s lifestyle according to their current phase, promoting better equilibrium and overall well-being. In this post, I'll explain a bit about how the menstrual cycle works and how women can align their eating habits with their body's natural rhythm.
Menstrual Cycle 101:
A typical menstrual cycle is 28 days long, though women can have shorter or longer cycles, and it has four phases: menstruation, follicular, ovulation, and luteal.
Menstruation phase (days 0-7): This is your period. The lining of your uterus, or your endometrium, sheds, resulting in bleeding. Your estrogen levels are lowest during this time, which is why women’s energy levels are at their lowest as well.
Follicular phase (days 8 to 13): Estrogen starts to rise, and in turn, increases energy.
Ovulation phase (days 14 to 15): Your ovaries release an egg that is triggered by a spike in luteinizing hormone. Estrogen and testosterone levels also peak, causing your energy to be at its highest.
Luteal phase: (days 16 to 28): The sac left behind from the released egg (corpus luteum) produces high levels of progesterone, preparing your uterus to receive a fertilized egg. Many women tend to experience premenstrual syndrome (PMS) symptoms towards the end of this phase, such as cramping, fatigue, irritability, and GI distress.
From Everyday Health
Nutrition During the Menstruation Phase:
If you're anything like me, you may find yourself searching in the kitchen for anything sweet once your period comes around. My go-to is Van Leeuwen’s Dairy-free ice cream… Anyone else? However, eating sugary, salty, and fatty foods for comfort tends to cause more harm. Eating these foods during your period can throw your hormones off and deplete your body of important nutrients.
During menstruation, I believe the number one focus should be consuming iron-rich foods because they will replace the iron lost from the bleeding. Sources include dark, leafy green vegetables, lean red meat, lentils, beans, and iron-fortified foods. Although the emphasis is on iron in this phase, let’s not forget about several others. Vitamin C increases iron absorption, vitamin K can reduce heavy bleeding, and omega-3 fatty acids reduce inflammation - all important nutrients for this phase of your cycle.
Menstruation phase recipe: Stir-fry with grass-fed beef
Nutrition During the Follicular Phase:
As estrogen levels begin to rise, your energy starts to follow. Many women state this is the phase when they feel the most confident and energized. Here, you want to focus on eating foods that will help your body balance estrogen and support your increased energy levels. The follicular phase emphasizes the need for iron, fiber, and vitamin B12. Choose proteins, such as red meat, poultry, fish, and eggs, and complex carbohydrates, such as oats, brown rice, and quinoa. In addition, consume cruciferous vegetables, carrots, fermented foods, such as kombucha, and healthy fats, such as avocados and flaxseeds.
Follicular phase recipe: Shaved Brussels sprouts salad (add chicken)
Nutrition During the Ovulation Phase:
Optimizing nutrition during your ovulation phase is very similar to the follicular phase. As estrogen levels peak, it prompts the liver to work harder in metabolizing excess estrogen. It's essential to maintain a diet rich in estrogen-balancing foods and steer clear of salty options to prevent bloating, which can intensify during the luteal phase. Prioritize high-fiber foods and incorporate omega-3 sources into your meals for added support.
Ovulation phase recipe: Teriyaki salmon bowl
Nutrition During the Luteal Phase:
As women transition into the last phase of their menstrual cycle, the luteal phase, estrogen levels decrease while progesterone levels peak, often leading to the onset of premenstrual syndrome (PMS). Symptoms such as increased hunger, cravings, and mood fluctuations can arise during this time. To alleviate these discomforts, incorporating complex carbohydrates and high-fiber foods like cruciferous vegetables, leafy greens, and sweet potatoes into your diet can help manage hunger. It's crucial not to deprive yourself of cravings; however, opting for healthier alternatives like dark chocolate, fruits, or nuts can satisfy sweet or salty urges. Additionally, proper hydration during this phase combats brain fog, PMS symptoms, and bloating. Lastly, consuming magnesium-rich foods, such as pumpkin seeds, avoiding excess salt, and limiting caffeine intake can reduce fluid retention and bloating.
Luetal phase recipe: Sweet potato soup
Nutrition cycle syncing offers a promising approach to enhancing overall well-being by aligning dietary choices with the natural hormonal fluctuations throughout the menstrual cycle. By adopting this strategy, you may experience benefits such as balanced hormone levels, improved mood, reduced stress, and alleviation of premenstrual syndrome (PMS) symptoms. By prioritizing nutrition for hormonal health, women can empower themselves to optimize their physical and emotional vitality. Strive toward holistic well-being through mindful eating and nourishing your bodies in harmony with your cycle.
