What To Eat During Each Phase Of The Menstrual Cycle – It can comfort you, give you energy, improve your mood. However, it can also have negative effects. Think sugar crash, bloating, gas.

During your cycle, there are things you can eat and avoid eating to help you feel as good as possible. We’re here to help you learn what to eat at each stage of your menstrual cycle.

What To Eat During Each Phase Of The Menstrual Cycle

We’re not just talking about what you can eat when you’re actually on your period, but also what foods to eat during your cycle – during the follicular phase leading up to ovulation and the luteal phase (after ovulation).

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With each phase of your cycle, you may notice a different mood and new food cravings. In the follicular phase (day 6-14), you might feel energetic and optimistic. During the luteal phase, which comes after ovulation, you may be moodier or more stressed. This is also the time for bloating, headaches, rashes and anxiety. Something that food choices can help with.

The first day of your period means the first day of your cycle starts again. You may feel bloated and crampy during your period. Food choices can help alleviate some of these symptoms.

While you may be craving pizza and a big bag of chips, this may not be the best option. Ideally, you should choose less salt because salty foods can worsen bloating.

Other foods you should try are ones that will keep you hydrated, high-fiber foods that keep things moving, and boost iron. Magnesium also helps relieve pain and is found in dark chocolate. (Read why I take magnesium during my period)

Cyclical Grocery List

During the follicular phase, your body prepares to release an egg. It is a time when you are likely to feel quite happy, motivated and energetic.

In addition, our period can decrease iron levels due to blood loss. This can make you feel tired and without energy. Fortunately, there are foods you can eat to boost your iron levels.

If you are someone who likes to exercise and train, then the follicular phase is a great time to take advantage of your body being more ready for muscle growth. You just need to make sure you’re getting enough carbs and protein to help your body grow and recover.

The luteal phase begins after ovulation. Progesterone increases in an effort to support a possible pregnancy. This change in hormones can cause some unwanted symptoms, such as breast tenderness, mood swings, anxiety and bloating.

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During this phase it is good to avoid salty food as it can make bloating much worse. Instead, opt for water-rich fruits and vegetables. Okay, not exactly what you’re craving, but it might make you feel less bloated!

Caffeine and drinking during this phase do not work for some. Both are possible anxiety triggers, something that could be heightened right now.

It is not always easy to control the craving. We get it. However, sometimes I compromise with myself. I’ll eat a few slices of pizza with broccoli and drink a lot of water.

Perfection is not important to me, but being the best I can be. Sometimes it’s hard to fight the cravings and often a little bit of what you love is better than a big binge!

What To Eat During The Luteal Phase

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Even though I knew from the beginning that my health problems were hormonal, I didn’t think much about “food for my cycle” until recently. I’ve always thought the idea wasn’t very well grounded in evidence. For years, I simply spent my time improving my diet as best I could and adding in a variety of whole foods at the right time. This has been a very slow process for me and I’m still working on it. I knew some general hormone health diet rules that I tried to incorporate from the start, but it wasn’t until I read a few scientific studies that said different phases of the menstrual cycle have different nutritional needs that I decided to experiment with changing my meals to match my cycle and by adding certain foods that are nutritionally appropriate for each phase of the menstrual cycle. If you don’t know anything about the different phases of the menstrual cycle, you can read my article here: https://hazelandcacao.com/understanding-the-menstrual-cycle/

Foods To Eat In The Luteal Phase

Of all the four phases of menstruation, I believe that the most important is nutrition for menstruation, because with a little knowledge, it can help us learn how to replenish lost supplies, which will allow us to have a better cycle throughout the month. This article does NOT suggest eating certain foods only at certain times of the month. WE NEED ALL THE NUTRIENTS FOR THE ENTIRE MONTH. The idea is not to eliminate healthy foods at certain times of the month (eg greens are important throughout the month), but to help adjust the diet by adding foods based on the different nutritional requirements in each phase, as well as the physiological differences in each phase. I also felt it was important to write this article because there are very few herbal resources on how to eat for your cycle. Most of the information on the internet suggests high-iron animal foods for the menstrual phase, so it can be difficult to know what to eat if you’re eating plant-based foods.

This is the bleeding phase, during this phase it is important to replace lost nutrients, especially iron. Each day of bleeding, about 1 mg of iron is lost, and if the bleeding is heavy, more iron can be lost. Vitamin C and copper are needed for better absorption of iron. It is also important to rehydrate and remineralize our body to replace lost fluids. Adding sea salt or Himalayan salt to your water in the morning is an easy way to do this. During the menstrual phase, our hormones are balanced. They are at the lowest point they will be in the month. During this time, we rely on our neurotransmitters to improve our mood, rather than our hormones. Foods high in tryptophan, tyrosine, zinc, magnesium and B vitamins (especially vitamin b6) and plant-based omega 3 fatty acids are particularly beneficial for mood and help relieve period pain (read my articles on period pain here https://hazelandcacao . com/getting-to-the-root-cause-of-menstrual-pain/. )

Appetite during the menstrual phase is different for every woman. Ideally, appetite increases during the first half of the period to replenish nutrients, however, many women experience a sudden drop in appetite, especially if their period causes severe pain that can lead to nausea.

The following food list is just an idea of ​​some plant-based foods that are rich in iron, zinc, and mood-boosting anti-inflammatory foods. There are many other wonderful foods that fit this category. I am working on ways to incorporate more of these foods into my diet at this stage. After trying to eat for my cycle for a few months, it was interesting to see that I naturally gravitated more towards these foods. Your hormones are responsible for how you feel, think and look. A woman with balanced hormones feels happy and motivated. He feels energetic without caffeine during the day and falls asleep easily in the evening. She likes to be active and her workouts help her feel toned and fit. He has a healthy metabolism, and maintains the desired weight with a good diet

A Nutritional Guide To Master Your Menstrual Cycle

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