Menstrual Cycle and Nutrition: How to Eat for Every Phase

Hello our Ladies Who Lift! Did you know your menstrual cycle can be impacted by what you eat? We don’t just mean that eating processed food can disrupt it. We mean that eating the right food can make it better!

Aligning your nutrition with the phase of your menstrual cycle is a strategic move known as cycle syncing. It can help balance hormones, reduce PMS symptoms, boost energy and improve mood. Each phase of your cycle requires different treatment for your body, food, and movement. Here is how you can crack it!

Menstrual Cycle Nutrition

Your cycle had four main phases:

• Menstrual phase from Day 1 to 5
• Follicular phase from Day 6 to 13
• Ovulatory phase from Day 14 to 16
• Luteal phase from Day 17 to 28

Each of these phases requires a different kind of food.

• In the Menstrual Phase, your body requires iron-rich food to make up for the blood loss during menstruation
• In the Follicular phase, your body would love some fresh and light which can support rising estrogen.
• In the Ovulatory phase, your body opts for nutrient-dense and anti-inflammatory food for peak energy.
• The luteal phase calls for you to add complex cards and magnesium to ease your PMS and cravings.

Menstrual Cycle Diet Plan

When you understand what your body needs during each phase, it is easy to figure out how to find it in your regular food.

• Menstrual phase: Lentils, spinach, pumpkin seeds, beetroot and warm soups for comfort from the cramps.
• Follicular phase: Sprouts, lean protein, citrus fruits and probiotics for gut and hormonal health.
• Ovulatory phase: Healthy fats and antioxidants like eggs, avocados, berries and hydration.
• Luteal phase: Sweet potatoes, quinoa, dark chocolate, nuts and calming teas like chamomile.

Cycle Syncing Nutrition

Cycle syncing nutrition isn’t about restricting yourself to eating the exact food. It is about matching your body’s needs. For example, estrogen peaks in the follicular and ovulatory phase, so it is recommended to eat lighter and fresher food to support it. But, during the luteal and menstrual phase, your body craves grounding foods and higher calorie intake. Understanding what your body needs can help you balance your energy and stabilise your mood accordingly.

Foods for Luteal Phase

This phase is the longest phase and often brings bloating, mood swings and cravings along with it. Here’s what it demands of you:

• Eat complex carbs like oats and brown rice to stabilise blood sugar
• Choose magnesium-rich foods like dark chocolates, nuts, and leafy greens to reduce cramps.
• Include Vitamin B6 sources like bananas, chickpeas and chicken to support your serotonin production. This will help you deal better with your mood swings and irritability.
• Limit processed sugar and caffeine because that can worsen your PMS.

Read More: How to Stay Fit During Your Period

Takeaway

By syncing your nutrition with your menstrual cycle, you can better support your body’s shifting needs, improve hormonal balance, and feel more in control of your energy and mood. Start with small changes like adding iron-rich foods during your period or magnesium during your luteal phase, and build from there. Supplements like vitamin supplements and Omega 3 capsules will be your bestie in this journey. Over time, these adjustments can transform how you experience your cycle.