Nutrition and Your Cycle: Foods to Support Menstrual Health

Our menstrual cycle is a great indicator of one’s overall health and compared to other bodily processes it thrives off of proper nourishment. Taking into account what we consume can impact processes ranging from PMS symptoms to energy levels and fertility. Considering the great effects of nutrition on menstrual health, could we use food groups to help control and sustain healthier cycles?

First, let’s take a look at the phases of a typical healthy cycle and classify food groups to support these stages. 

Phase 1) Menstrual Phase (approximately Days 1-5)

During this phase the uterus lining is experiencing shedding and often this is accompanied by feelings of fatigue, cramps, and blood loss. Nutrient based food groups that one should aim to use in order to replenish the body and support recovery include: iron-enriched foods, magnesium, omega-3 fatty acids, and lots of hydration. These nutrients can all collectively help in iron deficiencies from blood loss, alleviate cramps, anti-inflammatory effects to reduce discomfort, and help with bloating. 

Phase 2) Follicular Phase (approximately Days 6-14)

The body prepares for ovulation and during this time estrogen levels begin to rise. This stage supports and often energy levels increase. Foods that can help to sustain estrogen metabolism and energy levels include complex carbohydrates, lean proteins, vegetables, and some fermented foods. Carbohydrates are crucial for maintaining stable levels of energy. You might want to lean towards consuming whole grains, oats, brown rice, quinoa, and starchy vegetables to embrace the full effect of this food group. Other food groups like protein are important for building new tissues and regulating hormone production. This could include foods like chicken, turkey, fish, eggs, and tofu. Alternatives could be fermented foods which contribute to gut health and other bodily processes. You may find these probiotics in yogurt, kimchi, sauerkraut, and kombucha. There are so many options and food groups to choose from, make sure to choose foods that fit your diet.  

Phase 3) Ovulation Phase (approximately Day 14)

During the ovulation phase an egg is released and a great release of hormones. Continuing healthy dietary habits from the follicular phase are helpful to encourage a healthy ovulation phase. This in turn can come in the form of nutrients and vitamins like zinc and antioxidants. 

Phase 4) Luteal Phase (approximately Days 15-28)

During the Luteal phase progesterone levels increase following ovulation. In the situation when pregnancy does not follow, levels of estrogen and progesterone reduce and the process of menstruation continues. Foods that can help ensure a stable and healthy menstrual cycle include incorporating foods with fiber, healthy fats, hydration, and limit processed foods. 

It is important to listen to your body and these are suggestions that can be taken depending on the needs of unique people. Different foods have different effects on one’s cycle and that is why it is important to confide in a professional healthcare provider to ensure you are doing what is best for your menstrual cycle. 

References:

https://www.raleighob.com/phases-of-the-menstrual-cycle/#:~:text=Phase%201%3A%20Menstrual%20Phase%20(Days%201%E2%80%935)&This%20phase%20marks%20the%20shedding,fertilization%20has%20not%20taken%20place.

https://femalehealthawareness.org/en/nutritional-considerations-for-a-healthy-menstrual-cycle/

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