Nutritional recommendations for optimising your hormones at each stage of your menstrual cycle.
It is not uncommon to struggle with mood swings, painful cramps or fatigue at certain points of your menstrual cycle. You may be thinking these are inevitable elements of menstruation, but the good news is they can be reduced by optimising your nutrition. By tailoring your diet to the different stages of your cycle you may see positive changes in your physical, mental and emotional wellbeing.
Menstrual phase: Day 1 to 3-7
This is the ‘period’ stage of your cycle, when the uterine lining sheds causing you to bleed. Oestrogen levels and progesterone are typically low during this stage.
During this stage of your cycle it is recommended to inlcude foods high in protein, iron and B12 to replenish lost blood, improve recovery and make you feel energetic again.
Foods to eat:
- Seafood/Sea water fish/Wild fish
- Organic cow milk/Milk products/Chaas/Lassi
- Pumpkin + flax seeds
- Black + kidney bean(Rajma)
- Red: Beets, berries, grapes, peppers
It’s also a good idea to avoid heavily processed foods, alcohol, spicy foods and sugar as these can contribute to inflammation which may cause painful period cramps to be more severe.
However, this stage is most associated with high levels of cravings and you may feel urges to eat your favorite comfort foods. Don’t be too hard on yourself and listen to what feels good for your body and emotional needs.
Follicular phase: Day 3-7 to 12
Begins on the first day of your period (overlapping with the menstrual phase) and finishes when you start to ovulate.
Follicle stimulating hormone (FSH) and luteinizing hormone (LH) are released by the pituitary gland in order to stimulate the growth of eggs in the follicles. Oestrogen levels also rise to prepare for the release of an egg.
Magnesium levels are often lowest in the follicular phase so eating foods high in this vitamin can help warn off period pain further down your cycle. Also, as estrogen levels are so high, foods that can reduce the effects of oestrogen may be benficial for reducing heavy periods and symptoms of PMS. Some foods to include could be flax seeds, garlic, dried fruits and sesame seeds.
Foods to eat:
- Grassfed Chicken, Organic eggs
- Pumpkin + flax seeds
- Lentils, mung dal, masoor dal
- Berries, grapes
- Green: Broccoli/Cauliflower , lettuce/spinach, zucchini
- Coconuts,Cashews
- Oranges, Pomegranate
- Fermented foods
- Barley, oats, whole wheat
Note: During this stage, energy levels may increase and it is often a good time to focus on working out and incorporating dynamic exercise into your daily routine.
Ovulatory: Day 12 to 16
This phase involves the release of the egg from the ovary into the fallopian tube. This is the only time in the menstrual cycle that pregnancy can occur. Oestrogen levels reach their peak in this phase.
Eating foods high in fibre can help to reduce the levels of oestrogen, which can be important to avoid oestergen dominance in the body – a common hormonal imbalance.
If you are trying for a baby, nutrition can help boost fertility and increase your chances of pregnancy in this phase. Increasing consumption of glutathione, folic acid and omega-3 fatty acids can all help.
Foods to eat:
- Seawater/wild fish
- Sesame and sunflower seeds
- Red lentils
- Berries, grapes
- Spinach, tomato, eggplant, Pumpkin, brussel sprouts
- Apricot, cantaloupe, figs
- Corn, quinoa
Luteal Phase: Day 16 to 28
In this phase the egg transforms into a corpus luteum which begins to produce progesterone as well as estrogen.
If you do not become pregnant, the phase is commonly associated with premenstrual symptoms as your body prepares for your next period. Symptoms can include mood changes, skin inflammation, headaches, breast tenderness and bloating.
To mitigate painful periods, eating foods high in magnesium at this time can help. Magnesium is also thought to support low energy and libido during this phase.
Eating healthy fats and proteins will also help maintain muscle and strength as your body prepares to bleed. Incorporating complex carbohydrates, root veggies, leafy greens can help.
Foods to eat:
- Nachni/Ragi, A2 cow milk
- Sesame and sunflower
- Chickpeas
- Berries, grapes, Banana Ripe
- Cruciferous + bitter veg: garlic, ginger, onion, sweet potato, cauliflower, cabbage, dark greens
- Apple, date, pear, peach
- Mint(Pudina), Wheat grass, Lemongrass
- Brown rice/Long grain basmati ,millets
Personalised support
If you are experiencing painful periods, an abnormally heavy (or light) flow, or extreme mood changes, it’s always best to see a professional to get to the root cause of your menstrual concerns.
So please do get in touch to know how to optimise your cycle and get you feeling your best at every phase.