Diet & the menstrual cycle

As half of the population will likely experience a menstrual cycle at some point in their life and it also being International Women’s day this week it felt like a fitting topic to dive into. So read on for a breakdown of each of the phases of the cycle and also some nutritional tips which might help improve overall hormonal health and improve some of the negative side effects of some of the phases too.

Everyone is different and the days listed below are based on a “typical” 28 day cycle however some cycles may look very different. It’s also worth noting that conditions such as PCOS, endometriosis or PMDD can mean the experience of each phase might be very different so take as much or as little info as you need.

The 4 phase of the cycle

• Menstrual
• Follicular
• Ovulatory
• Luteal

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Menstrual Phase

Days 1 - 3/7

Better known as your period week (or however many days is normal for you), this is where the uterine lining is shed and levels of the hormone progesterone are at their lowest. This is often associated with symptoms such as cramps, fatigue and cravings for higher energy foods.

Diet tips to consider

1. Include more iron. Iron is lost through this phase therefore adequate dietary intakes are important.

Foods to include
- Red meat
- Cocao
- Dark leafy veg
- Fortified cereals

2. Include vitamin C, this helps with the absorption of iron.

Foods to include
- Citrus fruits
- Tomatoes
- Bell peppers

3. As menstruation is an inflammatory process it can be helpful to include anti-inflammatory foods and limit pro-inflammatory foods in this phase. This means increasing omega-3 fats and fruit/veg which are high in antioxidants and limiting heavily processed foods, alcohol and sugar.

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Follicular phase

(Days 3/7 - 14)

Progesterone and oestrogen are at their lowest after menstruation and through the follicular phase oestrogen begins to rise as the ovaries prepare to release an egg. In this phase it is likely to feel higher in energy, a little stronger and suffer fewer cravings so it's a great time to focus on the gym and generally eating well.

Diet tips

1. Magnesium levels are often at their lowest during this phase so it's wise to include higher magnesium foods which may help with cramps and PMS symptoms as you phase through your cycle.

Foods to include

• Dark chocolate
• Nuts: almonds, cashews, Brazil nuts
• Bananas
• Peanuts & peanut butter
• Legumes
• Most seeds
• Quinoa

2. Oestrogen levels are high here and cruciferous vegetables can aid in oestrogen detoxification in the liver which helps maintain appropriate levels.

Foods to include

• Broccoli
• Cauliflower
• Brussel sprouts
• Cabbage

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Ovulatory phase

(Day 14)

This is the stage where an egg is produced and released and oestrogen is at its highest. Women often report feeling their best in this phase. Energy is often high and you may feel happier and more positive due to an increase in serotonin too.

Diet tips

A healthy balanced diet is the best advice here although research does suggest that healthy, consistent ovulation is helped by the inclusion of complex carbohydrates, plant proteins, poly-unsaturated fats, folic acid & vitamin D.

Foods to include

• Complex carbs: quinoa, new potatoes, rye bread, brown rice, quinoa, pulses
• Plant protein: lentils, beans, pulses, quinoa
• Poly-unsaturated fats: oily fish, olive oil, sunflower seeds, walnuts, flax seeds
• Vitamin D: sun exposure, supplements  as well as oily fish, egg yolk and fortified products

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Luteal phase

(Days 14 - 28)

This is perhaps the most talked about phase of the menstrual cycle and is often the time when cravings start, mood worsens, irritability increases and fatigue may set in too. Immediately after ovulation oestrogen drops and progesterone begins to rise. Your sensitivity to progesterone (amongst other factors) will influence to what extent you experience premenstrual symptoms. Some people find this phase extremely hard, mental as well as physical symptoms can make keeping up with the pace of normal life fairly tricky. Diet alone might not solve all these issues however a few tweaks are always worth a try.

Diet tips

1. Include foods high in tryptophan, which helps support serotonin production which can improve mood.

Foods to include
- Turkey
- Eggs
- Salmon
- Soy beans (edamame), tofu
- Cow’s milk

2. Get consistent with protein as high progesterone can increase the rate of muscle breakdown in the body. This can also contribute to bloating and muscle soreness especially after exercise

Foods to include
- All meat/fish
- Eggs
- Diary
- Lentils, beans, pulses
- Soy products
- Protein supplements/products

3. High fibre and complex carbohydrates. This (alongside protein) can help if your appetite has increased as both fibre and protein can help you feel fuller without adding significant calories to your day. Base meals around veg, protein and wholegrain to help balance appetite. Blood sugar levels are often not controlled as well during this phase too, so limiting high sugar foods will also help.

4. Magnesium rich foods are also helpful in this phase of your cycle (see follicular phase for examples).

5. A bit of what you fancy. This goes for all your cycle but may be most relevant here or in the menstruation phase. If you suffer from premenstrual symptoms which make you feel pants then it's totally okay to lean into cravings a little and enjoy some of the foods which bring joy and comfort. Add these in alongside a balanced diet.

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It’s worth noting the irony with this phase of your cycle though. It could arguably be the most important phase to try and keep sugars lower and nutritional value of foods high but it is also probably the time when you are least interested in doing so.

Cut yourself some slack and do what you can, especially if this phase is tricky. Try and plan some quick and easy meals for if energy is low and try and have easy access to snacks such as nuts, dark chocolate and higher protein options so that these become an easy option. But most importantly don’t beat yourself up if your diet doesn’t feel as “perfect” during this phase.

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If you want more help optimising your diet for your cycle then get in touch and let’s have a chat!

Hannah