Foods that support each stage of your cycle.

Understanding the different stages of your menstrual cycle can really make a difference in your overall well-being, especially if your someone who experiences big mood, or energy shifts throughout your cycle. A brilliant way to do this is to adjust your diet and align it with each phase, and the nutritional changes that come with them. Each phase brings different hormonal shifts that impact energy levels, mood, and bodily functions. So, we want to offer some tips on dealing with the follicular, ovulatory, luteal, and menstrual phases of your cycle, by giving you food recommendations to support your body and ultimatley your well-being throughout them.

Phase 1: Menstruating - Adding Nutrients, Warmth, and Comfort

During this phase, energy levels are often low, and the body requires replenishment and comfort. To support your body, focus on consuming unprocessed, nutrient-rich foods that maintain a stable energy and blood sugar level. Incorporate lean proteins, healthy fats, and low gylcaemic index (GI) complex carbohydrates such as root vegetables, whole grains, and legume-packed stews. Additionally, consider fermented, sprouted, or activated foods, as they are easier to digest. Iron-rich foods like lentils, kelp, pumpkin seeds, dried prunes, and spinach are essential to replenish iron stores lost during menstruation.

Good foods for the menstrual phase:

  • Iron-rich foods: fortified cereals, cacao powder, and dark leafy greens.

  • Vitamin C: Red pepper, kiwi, citrus fruits.

  • Other: Sea Veggies, sweet potato, activated brown rice, kefir or probiotic yoghurts, pumpkin seeds.

Recommended Supplements and Herbs:

  • Magnesium oil spray can alleviate cramps and migraines.

  • Methylated B vitamins relieves breast tenderness, clotting, cramps, and migraines.

  • Angus castus can reduce general premenstrual syndrome symptoms.

Phase 2: Post-Menstruation or Follicular - Incorporating Light, Fresh, and Vibrant Foods

During the follicular phase, your hormone levels (particularly oestrogen) start to rise, and it's an ideal time to focus on light, fresh, and vibrant foods. Often people find they have a somewhat reduced appetite around this period. Salads and fermented foods like kefir, probiotic yogurt, or sauerkraut can manage this and support gut health and detoxification. Also including antioxidant-rich foods helps fight oxidative stress and support detoxification.

Good foods for the follicular phase:

  • Healthy fats: Avocado, coconut oil, nuts, seeds, and grass-fed ghee or butter. These fats help regulate satiation hormone (leptin) levels.

  • Antioxidant-rich foods: Include colourful fruits and vegetables such as citrus, grapes, bell peppers, berries, broccoli, cauliflower, Bok choy, and cabbage.

  • Lentils, gluten-free grains (oats, quinoa, millet), salmon, eggs, nuts, seeds, and oysters: These foods provide essential vitamins and minerals needed for egg maturation and uterine lining health.

Recommended Supplements and Herbs:

  • Probiotics aid digestion, detoxification, immunity, and mood.

  • Shatavari root can support sexual vitality and compliments increased arousal.

  • L-theanine (found in most teas) and lemon balm are great for promoting relaxation when energy levels become restless which can be a common feeling in this phase.

Phase 3: Shift or Ovulatory - Supporting Hormone Balance and Liver Health

During the ovulatory phase, oestrogen levels rise to their highest points, aiding the ovulation process. Excess oestrogen can lead to symptoms like breast tenderness and increased acne. Including foods that support the liver function which helps to remove oestrogen is beneficial. Opt for foods such as kale, broccoli, onions, garlic, and radishes.These also support liver detoxification of excess oestrogen.

Good foods for the ovulatory phase:

  • Cruciferous vegetables: Brussels sprouts, kale, cabbage, turnips, cauliflower, Bok choy, and broccoli. Fruits such as berries, citrus, and papayas are also good.

  • Light and nourishing options: Quinoa, brown rice, leafy greens, nutrient-rich veggies, and cold-water fish. These foods provide essential nutrients while supporting the body's shift from feeding and foraging to sexual desire mode.

Recommended Supplements and Herbs:

Vitamin B6 can support energy production, mood, and hormone regulation.

Valerian or fennel tea help promote deeper sleep.

Phase 4: Reflect or Luteal - Managing PMS Symptoms and Cravings

As hormone levels peak before menstruation, many people experience premenstrual syndrome (PMS) symptoms during this phase. If you experience cravings, opt for complex carbohydrates like brown rice, pasta, or bread to balance moods and provide stress-supporting B vitamins and fibre and naturally reduce craving. Try to avoid coffee and alcohol as they can interfere with the absorption of essential vitamins and minerals during this time. Instead, try alternatives such as sparkling fruit water, herbal teas, or chicory root. Swap your morning latte for a caffeine-free option will definitely help.

Good foods for the luteal phase:

  • Foods that support progesterone production: Include zinc and magnesium-rich foods like nuts, seeds, oysters, beans, leafy greens, citrus fruits, bell peppers, salmon, bananas, and walnuts.

  • Stabilize blood sugar: Consume treats or carbohydrate-rich options with plenty of nutrients, protein, fat, and fibre to prevent sugar crashes.

  • Other Helpful Ingredients: Cucumbers, cauliflowers, squash, sesame seeds, brown rice.

Recommended Supplements and Herbs:

  • Ashwagandha can help the body adapt to stress.

  • Viridian Mg with B6 can reduce anxiety, tension, and promotes sleep.

Understanding your menstrual cycle and providing your body with the right nutrients can properly support hormonal balance and overall well-being throughout each phase of your month. By incorporating the recommended foods, listening to your body's unique needs, and consulting with a healthcare professional for personalised guidance, your opening the path for your optimal hormonal health. By nourishing your body, you can truly embrace the natural rhythm of your cycle.

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