What to Eat in Each Phase of Your Menstrual Cycle
Nutrition can be a great way to help balance our hormones and ease the symptoms of our menstrual cycle. Adjusting your diet to support each phase in your menstrual cycle can be way more beneficial than we think. Each phase? Yes! There are four different phases that make up your menstrual cycle.
Menstrual Cycle Overview
The menstrual cycle is far more than just your period. It actually starts at the first day of your period and ends when your next one begins, typically lasting between 24 and 38 days. It is made up of two different cycles occurring in your ovaries and uterus. These cycles overlap with each other and interact to keep the cycle occurring while hormone signals are being sent between your brain, uterus, and ovaries. The first part of your cycle is when an egg is prepared to be released from the ovary, and it builds the lining of the uterus. The second part prepares the uterus (and body) to accept a fertilized egg (pregnancy) or begin the next cycle if pregnancy does not occur. Within the menstrual cycle, there are four main phases we are going to discuss.
Phases of the Menstrual Cycle
Menstruation
Follicular Phase
Ovulation
Luteal Phase
Menstruation. Menstruation is the first and commonly known phase of the cycle- it’s when you get your period. Menstruation occurs in the uterus and starts with an unfertilized egg from your previous cycle. The hormone levels of estrogen and progesterone drop because pregnancy did not occur, and the inner linings of your uterus begin to shed the old blood and tissue that would have been used to support a pregnancy through your cervix and vagina. You may struggle from symptoms such as cramps, low energy, bloating, irritability, breast tenderness, low back pain, and more- menstruation is NOT one-size-fits-all! This phase typically lasts 3 to 8 days depending on the woman.
Follicular Phase. The next phase is the follicular phase occurring in the ovaries and overlaps with menstruation because it starts on the first day of your period. It ends when you ovulate, so during this phase our bodies are preparing for that. A hormone called the Follicle Stimulating Hormone (FSH) produced by the pituitary gland in our brain signals to prepare an egg for ovulation. Those signals are sent to your ovaries where the production of 5-20 small sacs or follicles occur. Within each follicle is an immature egg. About halfway through this phase, one follicle will take precedence as the largest at around 1 cm. Only the dominant follicle will mature and the rest will reabsorb into your ovaries. As this follicle grows, it produces estrogen. You may start to feel your sex drive grow, higher energy levels, and glowing skin. This phase can last between 11 to 27 days depending on your cycle.
Ovulation. Ovulation is the process of your ovary releasing a mature egg. The dominant follicle from the follicular phase is at its largest- about 2-3cm- right before ovulation. Remember, this follicle has been producing estrogen, so when the estrogen levels are high enough, they signal the brain to increase a hormone called luteinizing hormone (LH). The spike in this hormone causes ovulation. Once the egg is released, it travels down the fallopian tube and towards the uterus to be fertilized by sperm. Ovulation is the most fertile time during your cycle, and this phase typically lasts about 24 hours before the egg dissolves.
Luteal Phase. The last phase of your cycle is the luteal phase occurring from ovulation to the start of your next period. After the follicle releases the egg during ovulation, it turns into what we call corpus luteum which produces both the estrogen and progesterone hormone. These hormones keep your uterus thick and ready to support a fertilized egg.
If you DON’T get pregnant, the corpus luteum will be reabsorbed into the body. Hormone levels will decrease, and your body will prepare for your period. This is where you will start to experience premenstrual symptoms such as bloating, mood changes, weight gain, breast swelling, food cravings, and more.
If you DO get pregnant and the egg is fertilized, the progesterone produced by the corpus luteum will support the early pregnancy. Your body will also produce the hormone human chorionic gonadotropin, which is detected on pregnancy tests.
The luteal phase lasts between 9 and 17 days, averaging to be about 14 days.
Menstruation will soon begin, and your cycle will start again!
What To Eat During Each Phase
Foods to Eat During the Menstruation Phase
During your period, your body is shedding the lining of its uterus and hormone levels lower. This means it’s important to replenish and re-mineralize. Foods rich in iron, zinc, magnesium, and water-rich are great to include. Iron-rich foods are so important because of all the blood loss! Dark, leafy vegetables, seaweed, bananas, nuts, berries, mushrooms, and dark chocolate are great options with lots of minerals. Essential fatty acids like avocados, hemp seeds, olive oil, and wild fish or cod to decrease inflammation. Water-rich fruits and vegetables, like watermelon, lettuce, and cucumber, are a great way to keep hydrated. If you have trouble sleeping during this phase, drink some chamomile or lemongrass tea! Warm soups or bone broth contain lots of collagen which is great for rebuilding. Your body is working hard during menstruation, so it’s important to nourish and help it recover.
Foods to Eat During the Follicular Phase
As your body starts to produce more estrogen, it’s important to continue to feed it with nutrient-dense food. Foods that metabolize estrogen and are high-protein should be incorporated. Wild-caught fish, chicken, beef, eggs, and beans are a great way to provide the liver the necessary amino acids to metabolize estrogen. Sprouted and fermented foods like pickled vegetables, broccoli sprouts, sauerkraut, and kimchi are rich in probiotics to support gut balance.
Foods to Eat During the Ovulation Phase
During ovulation, your estrogen levels are at an all-time high meaning it is important to support our livers. Anti-inflammatory foods like berries (strawberries, raspberries), whole fruits, vegetables, and coconut help with detoxification of hormones in the liver. Asparagus, brussel sprouts, and spinach are fiber-rich to help keep the hormones in balance.
Foods to Eat During the Luteal Phase
As we enter the luteal phase and progesterone rises, we may start to experience some premenstrual symptoms. Foods that are plentiful in calcium, b-vitamins, and magnesium will help curb sugar cravings such as pumpkin, sweet potato, nuts and seeds, leafy greens, and avocado. It is important to eat frequently (every 3-4 hours) because progesterone can cause body sensitivity to changes in blood sugar resulting in mood shifts.
In the luteal phase, specifically try to avoid caffeine, alcohol, red meat, added salts because these kinds of food may trigger discomfort or cramps.
LISTEN TO YOUR BODY! The best way to navigate your nutritional needs is to be in touch with your body and its natural flow/ rhythm. If it’s telling you you’re craving something, eat it!
