How to Eat for Your Cycle.

Mar 20

Menstrual Cycle 101

First things first, a quick biology lesson. In a textbook, 28-day menstrual cycle menstruation, or the period, occurs on day 1 and usually ends around day 5 or 6. Please don’t worry if you’re not one of the small percentages of women who do have a 28-day cycle, as anything between 21-35 days is considered within the limits of normal.

The menstrual cycle may be divided into two main phases; the follicular phase and the luteal phase, with ovulation, sandwiched between.

The menstrual cycle can be confusing as heck if it’s not something you learnt when you were younger. I certainly was never taught about my cycle in school. Everything I know now is from years of reading, researching and tracking.

A great place to start is by understanding your cycle phases.

The menstrual cycle may be divided into two main phases; the follicular phase and the luteal phase, with ovulation, sandwiched between.

MENSTRUATION begins on day one of your cycle, the first day of bleeding. When implantation of the fertilised egg does not occur, progesterone levels drop, which causes the thickened lining of the uterus to break down—the bleed.
FOLLICULAR PHASE begins on day one of the menstrual cycle. The pituitary gland in the brain releases a follicle-stimulating hormone. This hormone stimulates the ovaries to produce 6-12 tiny follicles, each containing an immature egg. One of these follicles dominates and prepares for ovulation while the others die off.
OVULATION generally occurs around two weeks before menstruation. The mature egg is released from the ovary. The egg then moves down the fallopian tube, where it can either be fertilised or will die, usually within 12-24 hours.
LUTEAL PHASE is the time between ovulation and menstruation. It lasts about 14 days (unless fertilisation occurs, AKA pregnancy). When the egg is released from if follicle during ovulation, the ruptured follicle remains on the surface of the ovary and becomes the corpus luteum. If pregnancy has not occurred, the corpus luteum will die, and progesterone levels will drop. The cycle will begin again.

All of this is orchestrated by the ebb and flow of four hormones in particular; Oestrogen, Progesterone, Follicle stimulating hormone (FSH) and Luteinising Hormone (LH). Testosterone and hormones from higher up in your brain are also involved.

Let food support your cycle

These hormones not only influence our monthly cycle but also our body temperature, metabolism, hunger and food cravings. You might notice all you can think about is food just before your period but think less about it once your period ends.

This is because oestrogen (which rises after menstruation) has an appetite-suppressing effect whereas progesterone (which is highest before our period) stimulates appetite. It’s a two-way relationship and just like our cycle influences our cravings, and our nutritional needs, what we eat can influence our menstrual health.

For example, eating too few calories (either intentionally or unintentionally) can switch off hormonal signals from the brain to the ovaries leading to very light, irregular, or totally absent periods. When this happens, it is a sign that the body is under significant stress and it is not something that should be taken lightly.

It is not normal or healthy to not have a period. It is a sign that your body is undergoing significant stress, so please don’t ignore it.

Certain vitamins and minerals can also reduce your risk of developing premenstrual syndrome (PMS) and reduce symptoms when it does occur.

Nutrition for each phase

Menstruation: nutritional recommendations

✔️ Base your diet around anti-inflammatory foods such as; berries, oily fish, leafy greens, avocado, olive oil, nuts and seeds.

✔️ Include iron-rich foods to help support losses during this time such as; red meat, eggs, dark green leafy vegetables (like spinach and chard), beans & lentils, dried fruit (e.g. apricots and figs), tofu, spirulina, nuts and seeds.

✔️ Pair with vitamin C-rich foods to support immunity and iron absorption such as; citrus fruits, peppers, leafy greens and tomatoes.

✔️ Limit foods that stimulate the gut: coffee, alcohol, fatty and spicy meals, and sugar-free foods.

Master your menstrual cycle, nutrition and exercise for PMS,

Follicular Phase & Ovulation: nutritional recommendations

✔️ Continue to follow a healthy balanced diet including healthy fats, adequate protein, and complex carbohydrates. You may feel drawn to lighter, fresher, and more vibrant foods - so make the most of it and load up on these nutrients and antioxidants.

✔️ Replenishing your iron stores is still important, especially if you experience quite heavy periods.

✔️ Consider incorporating foods to support gut health like those containing probiotics (e.g. live yogurt, kefir & kimchi) to help support the good bacteria in your gut and aim to up your intake of fibre-rich foods to nourish these bacteria.

Luteal Phase: nutritional recommendations

✔️ Aim to have a source of protein at each meal (plus or minus snacks!) to support increased use of protein during this time and support hunger and cravings.

✔️ Increase healthy fats from avocado, nut butter, nuts and seeds, and oily fish. If you don’t consume oily fish, consider an omega-3 supplement which may reduce symptoms of PMS.

✔️ Complex carbohydrates (whole grains, pulses, vegetables) can support energy, and cravings, and stabilise blood glucose levels (also fibre will help with constipation during this time!)

✔️ Limit caffeine, salt, alcohol, and processed foods which can exacerbate fluid retention and gut-related PMS symptoms.

Nutrition is just one component

Nutrition is one of the most important factors in our control when it comes to supporting our menstrual cycle. However, it is just one pillar that we can utilise.

Movement, sleep and stress management techniques are also highly effective in ensuring you move through your cycle with ease. This is even more powerful when we can utilise all four pillars which together have a synergistic effect in maximising our health and reducing symptoms related to the menstrual cycle.

If you are looking for a more in-depth guide to nutrition and exercise around your cycle we have the perfect tool for you! Download our Master Your Menstrual Cycle eBook and become the expert on your own body.