MASTERING YOUR MENSTRUAL CYCLE: Where to begin?

As females, our menstrual cycle is a big part of our lives, and for many of us, it can interfere with our lives. We all want a period that comes with little to no symptoms before and during it. 

Manipulating our diet to support our fluctuating hormones can have a significant impact on our health and wellbeing, through reducing PMS, painful periods, heavy periods and hormonal imbalances. Our ultimate goal is to promote a state of equilibrium between our estrogen, progesterone and testosterone (and all the other hormones that work together to carry out vital functions of the body). 

In this blog post, I want to help you understand the four phases of your menstrual cycle, the hormonal shifts that happen and how specific foods and their nutrients can support your shifting body, mood and well-being throughout each phase. 

Food, exercise, stress management and sleep support healthy hormone production, hormone metabolism and detoxification. 

What are the four phases of the menstrual cycle?

A female menstrual cycle is considered healthy if it is between 25 to 35 days (it varies for a lot of us).  The menstrual cycle can be broken down into four phases, the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase. If through each or any of these phases, you notice shifts in mood, appetite and mental ability you are not imagining it, your hormones have a great effect on the way you feel throughout the month.  The below days are based on a 28 day cycle. 

The different phases and what to eat

The bleed/menstrual phase (day 1 of a menstrual bleed to day 5-7, the end of the bleed)

This is your bleed, the time to shed the built-up uterine lining. During this time, many women experience cramping, bloating, discomfort and fatigue. For some, this time can feel harder as the pain, discomfort and heavy bleeding can be overwhelming. Levels of oestrogen, progesterone and serotonin are low, which can lead to low mood, low energy and bloating. 

Eating foods to support fatigue, balance blood glucose levels and support mood can be helpful during the menstrual phase. Key foods include: 

• Increasing foods rich in iron and B vitamins (iron helps produce red blood cells and transport oxygen around the body, while folate supports the transport and regulation of iron).  

• Add more calcium through yoghurt, kefir, carrots and broccoli.

• Creating a balanced macro plate with protein, fats and high fibre carbohydrates. 

• Eating vitamin C-rich foods like kiwis, broccoli and strawberries enhances iron absorption. 

• Focus on anti-inflammatory foods and herbs like ginger and blueberries. 

Follicular Phase (End of the period to day 14, until ovulation)

This is the energy phase. This phase overlaps with the menstrual phase and flows onto ovulation. Oestrogen levels begin to rise, and the pituitary gland releases follicle-stimulating hormone (FSH), which encourages the growth of ovarian follicles. Egg follicles begin to mature in preparation for ovulation, leading to a rise in estrogen and serotonin.

With all the increased energy, testosterone levels,  and mood improvement you might feel like increasing the intensity of your workouts. 

The body responds better to carbohydrate intake during this time. Continue to opt for low GI carbohydrates. This is a time to support two of our central detoxification systems, the gut and the liver. The increase in oestrogen levels also ensures that the gut is functioning optimally for hormone excretion, and the liver is supported for the detoxification of hormones.

What to eat during the follicular phase: 

• Add foods rich in zinc, like prawns and pepita seeds

• Increase omega-3-rich foods like trout, sardine, walnuts and chia seeds

• To support gut health add fermented probiotic foods like kefir, yoghurt and miso

• B vitamin-rich foods like quinoa, spelt pasta, rice, salmon, raspberries, papaya, kale, cauliflower and lentils

Ovulation Phase (Day 14 to 16, the most fertile time)

This is the time you may feel a little sexier, more confident, more energetic and more decisive, maybe because of the way oestrogen influences serotonin and dopamine. At this point, oestrogen and testosterone have peaked making your libido rise. The mature egg is released from the ovary (from the luteinizing hormone (LH) surge) and is ready to be fertilised, so if you are trying to conceive, this is your time. A surge in testosterone also helps muscle mass making it a great time to lift heavy weights. 

What to eat during ovulation: 

• Get in all the fruits, vegetables and whole grains like barley and buckwheat (gluten free)!

• Don’t forget water. 

Oestrogen is elevated during this phase, and these foods support healthy energy production, lift mood, and improve liver function and gut detoxification. 

Luteal Phase (Days 16-28, the two weeks before your bleed)

If the egg is not fertilised, the corpus luteum, which is the remains of the follicle that released the egg and is responsible for producing progesterone (and some oestrogen), begins to break down. 

Between days 15 to 21, progesterone rises and then peaks. Progesterone is a neuro-calming hormone that is involved in the production of GABA, a calming neurotransmitter. 

After day 21 (of a 28-day cycle) there is a decrease in oestrogen and progesterone eventually leading to the menstrual phase. Those sugar cravings start from an increase in metabolism. The drop in progesterone and oestrogen leads to many experiencing premenstrual symptoms (PMS), which may include:

• mood swings including depression, anxiety and irritability (likely from the decrease in serotonin)

• sugar cravings

• Bloating

• breast tenderness

• Headaches/migraines

• Fluid retention 

• Trouble sleeping 

• Clumsiness 

• Increased hunger 

• Fatigue 

• Loss of libido

What to eat during the luteal phase: 

• Supporting progesterone production through foods rich in magnesium, Vitamin C, vitamin Bs and zinc, adding more fresh vegetables (broccoli, spinach) and fruits (bananas and berries) and nuts (sunflower seeds, almonds and walnuts). 

• The body naturally has higher glucose levels during this time and more cravings, to support this you may want to add high-quality protein and snacks throughout the day. 

Let’s wrap it up

Understanding and managing your menstrual cycle can make a world of difference in your overall well-being. Personalising your approach to nutrition, supplements, exercise and stress reduction plays a vital role in supporting your hormonal shifts, reducing PMS, energy and improving neurotransmitter production and mood. 

The above recommendations are generic and not tailored to any preexisting hormonal conditions like PMS, PMDD, PCOS, endometriosis, or perimenopause and do not take into account gut dysfunction or metabolic dysfunction. 

If you are looking to truly understand your hormones and work with a nutritionist on a personalised approach, book a discovery call to see what more Christiana can do for you. Working with Christiana means you'll have the opportunity to discuss your unique needs and goals and receive a tailored approach to enhance your cycle and overall health. Book a discovery call or consultation today!