Eating for your cycle is the most nourishing way to support your hormonal health at every phase of your menstrual cycle. Not only do you get to target potential symptoms with key nutrients, but your cycle is a built-in way to rotate your foods and ensure variety in your diet.
Let’s dive into how your diet can support your hormones throughout your cycle, and have a period that just “shows up” without any of the awful symptoms.
PHASE 1: MENSTRUATION
FOOD FOCUS: ANTI-INFLAMMATORY, IRON-RICH, WARMTH, AND COMFORT.
As Estrogen and Progesterone levels drop, your body undergoes a controlled inflammatory response to shed your uterine lining, so opt for nutrient-dense, anti-inflammatory foods to help support you at this time. Iron rich foods are vital to replenish the levels lost during your bleed.
Menstruation phase shopping list:
- Protein of choice: Red meat: beef, lamb, pork, lentils, fish, eggs, tofu;
- Sea vegetables: kelp;
- Dark leafy greens: spinach, kale;
- Sweet potato;
- Kefir or probiotic yoghurts;
- Pumpkin seeds and nuts
PHASE 2: FOLLICULAR
FOOD FOCUS: FRESH, LIGHT, NUTRIENT DENSE
This is where we feel most energized, confident, sexy, and strong. Play around with new recipes and try new nourishing foods during this easy phase of your cycle!
Follicular phase shopping list:
- Flaxseeds;
- Avocado;
- Broccoli;
- Nuts/seed mix;
- Probiotic yoghurt;
- Zucchini/ courgettes;
- Buckwheat;
- Salmon;
- Kefir;
- Kimchi, and Sauerkraut.
PHASE 3: OVULATION
FOOD FOCUS: FIBROUS, GUT SUPPORT AND DETOXIFICATION
As estrogen levels peak, you want to start supporting your detoxification pathways to make it easy to metabolize and eliminate the used hormones from your follicular phase and rising estrogen in this phase. Focus on liver-loving foods to remove excess oestrogen and support further detoxification. Include plenty of fiber to ensure you’re able to eliminate properly.
Ovulation Phase Shopping List Ideas:
- Quinoa;
- Kale and broccoli;
- Onions and garlic;
- Eggs;
- Radishes;
- Wholegrain: breads, pasta, rice; and
- Fruits: berries, citrus, papaya
PHASE 4: LUTEAL
FOOD FOCUS: CURB CRAVINGS, MAGNESIUM, AND SERATONIN TO SUPPORT PMS
Serotonin is a key hormone that stabilizes our mood, feelings of well-being, and happiness. Emphasizing foods that are rich in magnesium, B vitamins, and essential fatty acids will support progesterone production and reduce symptoms associated with PMS. Focus on magnesium-rich foods to fight fatigue and low libido.
Luteal phase shopping list
- Spinach;
- Turmeric;
- Dark chocolate;
- Cauliflower;
- Cucumber (water retention);
- Squash;
- Caffeine-free herbal teas;
- Sweet potatoes ;
- Pumpkin ; and
- Quinoa
Responding to your body’s unique needs is a huge act of personal care. Not does it reduce suffering from all sorts of symptoms but it optimises your energy levels and balances your moods so you can be your most divine self throughout your cycle!
Sound like a lot of planning? Don’t stress. Make small changes one at a time, and keep a note of what works for you.
Remember babe, the goal is not to change who you are but to become more of who you are at your best.
