Nutrition For Your Phases
Your menstrual cycle affects your body greatly and impacts many things like your mood, energy, and well-being. Knowing how to fuel your body during different phases is vital for the support of your health. Adjusting the things you eat during each phase can help you suppress some negative symptoms and overall make the worst of your phases less.
During your period, you are losing quite a bit of blood which has iron in it. Lack of iron can make you dizzy, have fatigue, headaches, and low energy which are most likely some of the symptoms you experience on your period. So eating foods that are rich in iron such as vegetables, red meat, lentils, and beans are great to combat these symptoms. Citrus-y fruits, berries, broccoli, and eggs are high in vitamin C will help to aid the absorption of iron. To reduce heavy bleeding, vitamin K is great to have in your diet. Some foods with vitamin K are blueberries, cheese, and eggs. Cramping, another very common period symptom, can be eliminated by foods with Omega-3 fatty acids like salmon, flaxseed, and tree nuts. I strongly suggest eating red meats on the first or second day of your period since that is when you usually lose the most blood.
The follicular phase and ovulation have very similar nutrition needs hence why they are being grouped together. Because the estrogen in your body is rising, you need foods that will help support those increases in your energy levels. Leafy greens, healthy fats (avocados), fermented foods (kimchi, sauerkraut), vegetables (cauliflower, broccoli, cabbage, kale). Vitamin D is especially good for when you are ovulating.
During your luteal phase, you begin to have increased hunger and lots of cravings. This is because you’re close to your period caused by drops in your hormone levels. Complex carbs and high fiber foods are the best things to have as this curbs excessive hunger. Remember to always stay hydrated, especially in your luteal phase because this can help decrease PMS symptoms. In your luteal phase, your body is preparing for pregnancy which makes your body work extra hard. This means that the proteins in your body are breaking down at a higher rate. So making sure you are getting enough protein is very important. Also remember that your body is doing wonderful and beautiful things, so be kind to it and honor some of those cravings by getting that well deserved chocolate bar.
Love, Always,
-Sophie
