Eating in Tune With Your Body: Nutrition Throughout the Menstrual Cycle.

Written by Georgia Spence ANutr, BSc

Introduction

The menstrual cycle is a natural process that brings about changes in a woman's body throughout the month. What many may not realize is that these hormonal changes can also impact your nutritional needs and eating habits. In this blog post, we'll explore how to eat in sync with your body during the different stages of your menstrual cycle to optimize your health and well-being.

Please note throughout this blog post we have included "days"- these are rough guidelines and you may notice some variation. For personalised support please seek advice from a registered healthcare professional.

Menstrual Phase (Days 1-5)

The menstrual phase marks the beginning of your cycle when you're experiencing your period. During this time you may want to consider:

• Consuming Iron-Rich Foods: Due to blood loss, it's essential to include iron-rich foods such as lean meats, leafy greens, and beans to prevent fatigue and replenish iron stores.

• Staying Hydrated: Stay well-hydrated to offset fluid loss and minimize bloating.

Follicular Phase (Days 6-14)

This phase begins after your period ends and leads up to ovulation. Hormone levels start to rise. You may wish to think about:

• Carbohydrates: Opt for complex carbohydrates like whole grains, fruits, and vegetables to support energy levels as your metabolism revs up.

• Protein: Include lean proteins like fish, poultry, and tofu to support muscle repair and hormone production.

Ovulatory Phase (Around Day 14)

Ovulation occurs when an egg is released from the ovary. You may wish to consider:

• Antioxidant-Rich Foods: Boost your intake of antioxidants found in berries, nuts, and colourful vegetables to help reduce inflammation and support egg health.

• Unsaturated Fats: Include sources of healthy fats like avocados, nuts, and seeds, which can help regulate hormones.

Luteal Phase (Days 15-28)

The luteal phase follows ovulation and lasts until your next period. Hormone levels fluctuate. You may wish to consider:

• Calcium and Magnesium: Incorporate foods rich in calcium (dairy, fortified plant-based milk) and magnesium (nuts, seeds) to help reduce premenstrual symptoms like cramps and mood swings.

• Fibre: Maintain healthy digestion with fibre-rich foods like whole grains, fruits, and vegetables to alleviate bloating.

Fluids Throughout

Staying adequately hydrated is essential throughout your menstrual cycle to support overall health and reduce bloating and cramping.

Listening to Your Body

Remember, these guidelines are general suggestions, and everyone's body is unique. Pay attention to your individual needs and cravings.

Conclusion

Eating in harmony with your menstrual cycle can help you better navigate its hormonal fluctuations and feel your best throughout the month. By tailoring your nutrition to each phase, you can optimize energy levels, reduce discomfort, and support your overall well-being. Remember that these recommendations are guidelines, and individual experiences may vary, so always prioritise self-care and consult with a healthcare provider or registered dietitian for personalized advice.