What to know (and eat) during the different phases of your menstrual cycle

Your menstrual cycle is far more than just a period once a month. Your body goes through a series of distinct phases, each with its own symptoms and signals. Understanding these phases and the specific needs of your body during each one can empower you to take control of your health and well-being.

I had the pleasure of advising on Onya Magazine’s latest blog regarding what to eat during the different phases of a menstrual cycle.

To read more about what each phase means and how you can best support your body, click HERE.

Menstrual Phase: Winter (Days 1-5)
The menstrual phase, often compared to the season, winter, is when menstruation takes place. Energy levels typically dip as your body sheds the uterine lining. This phase is ideal for prioritising rest, nourishment, and self-care.

What to Eat: During your period, it’s essential to replenish iron since your body loses this vital nutrient. Include iron-rich foods like red meat, chicken, fish, legumes, lentils, and leafy greens in your meals; organ meats such as liver are also excellent sources if you can manage them. These foods are high in magnesium, which can help ease cramps. Staying hydrated is equally important to combat bloating, so consider herbal teas like peppermint or ginger for comfort and relief.

Menstrual Care: Throughout your cycle, you might consider using non-toxic period products, like those from Inoya. I appreciate these options for being free from harmful chemicals, offering a safer choice that aligns with your health goals. They help reduce exposure to toxic metals often found in conventional products, ensuring better menstrual care.

Follicular Phase: Spring (Days 6-14)
The follicular phase, likened to the season spring, follows menstruation and prepares your body for ovulation. As estrogen levels rise, you may experience increased energy, improved mood, and enhanced mental clarity. It’s a time of renewal and growth.

What to Eat: Focus on foods that support hormone production and boost energy, such as soybeans, tofu, edamame, and tempeh. Including fermented foods like yogurt and kimchi can promote gut health, which is closely connected to hormone balance. Regular physical activity can further elevate your mood and energy levels during this phase.

Ovulation Phase: Summer (Days 15-17)
The ovulation phase represents your body’s “summer,” a peak time for energy and libido. This phase is essential for fertility, as your body releases an egg in preparation for potential conception.

What to Eat: To support ovulation, incorporate omega-3-rich foods into your diet, such as fatty fish, flaxseeds, and walnuts. These healthy fats can help reduce inflammation and maintain hormone balance. Be sure to include a variety of colorful fruits and vegetables for a wide range of vitamins and antioxidants. Staying well-hydrated is also crucial during this phase, so drink plenty of water and herbal teas.

Luteal Phase: Autumn (Days 18-28)
The luteal phase, or your body’s “autumn,” occurs between ovulation and the start of your next period. As progesterone levels rise, you may encounter symptoms like mood swings, bloating, and cravings.

What to Eat: Magnesium-rich foods like avocados, dark chocolate, and whole grains can be particularly beneficial during the luteal phase, helping to alleviate PMS symptoms and stabilize mood. It’s also wise to limit caffeine and sugar, as these can worsen mood swings and fatigue. Focus on complex carbohydrates like sweet potatoes and whole grains to help keep your blood sugar levels stable.

Try to keep track of where you are in your cycle and what you’ve been eating and let us know if you feel a difference in your overall mental and physical health.

Want to know more? Read our blog on How important are iron-rich foods for women’s health!