HEALTHY DIET FOR A HEALTHY MENSTRUAL CYCLE.

Adjusting our diet to support our fluctuating hormones can be a game-changer when it comes to taking charge of our health, but it’s especially helpful if you struggle with PMS, painful periods or other symptoms of hormonal imbalance.

All the hormones in our endocrine system that work together to carry out vital functions and promote homeostasis in the body are influenced by many factors, including what we eat. In particular, the balance of progesterone and oestrogen is imperative not only for hormone health but overall physical mental and emotional well-being.

Certain nutrients help support hormone detoxification, influence hormone activity or promote their products. It’s fascinating when we look at the symptoms food can help us with. For example, protein provides amino acids – the raw materials needed for making hormones – while foods such as kale and broccoli can help support detoxification processes including removal of excess oestrogen. Vitamin C, found in foods such as dark leafy greens, citrus and parsley, is a key to helping the production of cortisol, which influences our stress response, while magnesium-rich foods such as tofu, dark greens and nuts may help to support PMS-associated water retention and menstrual pain.

Keeping our blood sugar levels steady also contributes to overall hormone balance, helping to reduce mood swings and better manage weight, sleep and cravings. To do this, try eating balanced meals filled with fibre and protein at regular intervals, and being mindful of the types of sugars and carbohydrates that we are eating.

Tapping into the intelligence of the female body and responding to its unique needs is a huge act of personal care. Not only can it reduce frustrating period symptoms but it also optimises our energy levels and balances our moods so we don’t have to dread that time of the month, but rather appreciate its wisdom. A diet based around whole, plant-based foods, quality proteins and healthy fats is a good foundation, and include some of these cycle-supporting foods in your shopping basket each week to help with hormone harmony.

PHASE 1: Bleed

FOOD FOCUS: Add nutrients; warmth and comfort

Day one of our cycle is the first day of menstruation. At the start of the cycle, our hormones are at their lowest as they work to shed the uterine lining. Because of this hormonal dip, energy levels are likely to be low, so support the body with plenty of filtered water and unprocessed, nutrient-rich foods that keep energy and blood sugar levels steady. A good mix of lean proteins, healthy fats and low GI complex carbohydrates such as root vegetables, wholegrain and legume-packed stews, can support the energy-intensive process of menstruation. If possible, include cooked, fermented, sprouted or activated foods as they may be easier to digest, because some of the breaking down process has already begun. Include plenty of iron-rich foods such as lentils, kelp, pumpkin seeds, dried prunes and spinach and, if you eat animal products, grass-fed beef, eggs and fish are also a good source of heme iron, which help to replenish iron levels that can be lost during our bleed. This is also a timely moment to make healthier food choices as lower levels of hormones may make it a time of the month when women often report feeling less hungry.

Menstruation Phase foods

Green leafy vegetables

Sweet potato

Activated brown rice

probiotic yoghurts

Pumpkin seeds

Millet-based cereals

Wheat germ

The protein of choice; beef, chicken, lentils, fish, eggs, tofu

Nuts

PHASE 2: Rise

FOOD FOCUS: Fresh and light

Hormone levels, while still low, are beginning to rise as your egg follicles mature, in preparation for ovulation. We may be starting to feel more energised, and potentially including more exercise, so this is a good time to incorporate light, fresh and vibrant foods, such as salads and fermented foods like kefir, probiotic yoghurt or sauerkraut, which support gut health and detoxification. With rising oestrogen, some women find that they have more energy, focus and willpower at this time, so it may also be an optimal time to begin your healthy eating plan or give that 7-day cleanse a go.

Follicular Phase foods

Salad vegetables

Flaxseeds

Avocado

Broccoli

Nuts/seed mix

Probiotic yoghurt

Zucchini/ courgettes

Salmon

PHASE 3: Shift

FOOD FOCUS: Fibrous and light

Once the egg has matured, we move into the ovulatory phase. Hormone levels are rising particularly oestrogen as it aids in the ovulation process. Our basal body temperature also increases, which can impact increased energy levels. Excess oestrogen can harm our cycle including breast tenderness and increased spots, so nutrients that support the liver to remove oestrogen are good to include and are found in foods such as kale, broccoli, onions, garlic and radishes.

Ovulation Phase foods

Quinoa

Eggs

Kale

Radishes

Wholegrain: pieces of bread, pasta, rice – BB vitamins

Fruits: berries, citrus, papaya

PHASE 4: Reflect

FOOD FOCUS: Curb cravings

Hormone levels reach their peak as we approach menstruation and many women experience PMS around this time. It is possible to help manage pre-period moods and discomforts through food choices: if you experience water retention in the form of swollen breasts and bloating, avoid foods high in salt as they can exacerbate the problem, due to salt’s anti-diuretic effects on the body. The same applies to sugar; if you are prone to cravings, they may be at their highest during this week and carbohydrates may be what you are craving, however just ensure they are complex ones such as brown rice, pasta or bread (the husks are filled with energy with and stress- supporting B vitamins and fibre to help curb cravings and balance those moods.). This is also a good time of the month to cut down on caffeine and alcohol, as these stimulants can aggravate PMS- triggered anxiety and mood shifts. Coffee and alcohol can also interfere with the absorption of essential vitamins and minerals required for optimal menstrual health, so try some alternatives like sparkling fruit water, herbal teas, chicory root or swap your morning latte for a caffeine-free one.

Luteal Phase foods

Cauliflower

Cucumber

Squash

Caffeine-free herbal teas

Sesame seeds

Spinach

Brown rice

The protein of choice: tofu, chicken, lean meats, fish and seafood

Berries

Turmeric latte blend

Dark chocolate

Good food good life!