Hormonal Harmony: Syncing Your Diet with Your Menstrual Cycle for Health and Balance
For those of us with menstrual cycles, we are in a constant state of fluctuating hormones. Our hormones affect our moods, our energy levels and our bodies. A lot of us expect to be able to function within the same parameters no matter what time of the month it is or how our hormones are functioning, which can lead to us feeling frustrated and depleted.
The idea behind syncing your diet with your menstrual cycle, is to work with your body instead of against it. By doing so, we put ourselves in a better position to improve energy, regulate our moods, improve body composition and reduce problems caused by our periods. By supporting the production of hormones at different stages of our cycles, we are supporting ourselves and chances and being the best that we can be!
The menstrual cycle is made up of 4 different phases, Menstrual, Follicular, Ovulatory and Luteal phases. On average these phases span over a 28 day period, although this obviously differs from person to person, as well as the way we experience our periods. During these phases, what our body requires to function at its best varies, so being conscious about our nutritional intake may assist us to better understand our bodies and how our menstrual cycles really affects us.
Menstrual Phase
The menstrual phase marks the beginning of the menstrual cycle. During this phase, the uterine lining, which thickened in the previous cycle to support a potential pregnancy, is shed and expelled through the vagina as menstrual blood. This phase is associated with the actual menstrual bleeding, and usually lasts approximately 1-5 days. In this time, our hormonal focus should be to lower oestrogen and progesterone. Our nutritional focus should be replenishing lost iron and B vitamins.
For hydration:
cucumber, watermelon, celery
herbal teas
Reducing inflammation:
avocado, salmon, peanuts, pumpkin
chia seeds, flaxseeds, seaweed
For iron replenishment
spinach, kale, collard + hearty greens, broccoli
red meat, kidney beans, potatoes with skin
For mood & energy stabilisation
lentils, chickpeas, sweet potatoes
whole grains, eggs, dark chocolate
Follicular Phase
The follicular phase begins on the first day of menstruation and lasts until ovulation. During this phase, the pituitary gland releases Follicle Stimulating Hormone (FSH), which stimulates the development of several ovarian follicles. Each follicle contains an egg (oocyte). As the follicles grow, they release oestrogen, which helps prepare the uterine lining for a potential pregnancy. This phase typically lasts from day 1 - 13. During this phase our hormonal focus should be on rising oestrogen, and our nutritional focus should be on balancing hormones and assisting egg maturation.
Antioxidants
broccoli, spinach, carrots
strawberries, blueberries, oranges
Omega-3
avocado, salmon, mackerel
chia seeds
flax seeds
For energy support
quinoa, brown rice, oats
lentils, chickpeas
yoghurt
For hormonal balance
chicken, turkey, salmon
avocados, eggs
Ovulatory Phase
Ovulation is the release of a mature egg from one of the ovarian follicles. This usually occurs around the middle of the menstrual cycle. Ovulation is triggered by a surge in luteinising hormone (LH). The released egg travels down the fallopian tube, where it may be fertilised by sperm. The ovulatory phase is the most fertile period of the menstrual cycle. This phase typically lasts 2-4 days, and starts around day 14. During this phase, our focus should be on hormonal balance.
For balancing hormones:
avocado, walnuts, eggs, spinach
blueberries, grapefruit
Luteal Phase
After ovulation, the ruptured follicle transforms into a structure called the corpus luteum. The corpus luteum produces progesterone, which helps maintain the uterine lining in preparation for a potential pregnancy. If fertilisation does not occur, the corpus luteum degenerates, leading to a drop in progesterone levels. This drop triggers the start of menstruation, marking the end of the current cycle and the beginning of a new one. This phase usually lasts from day 15 - 28. We’re going to break this one up into two sections, the Mid and Late Luteal phases.
Mid Luteal
During the Mid Luteal phase, hormonal focus should be rising and peaking progesterone, and nutritional focus on supporting mood and hormonal balance.
Antioxidants
broccoli, carrots, apples
strawberries, blueberries
dark chocolate
Omega-3
salmon, mackerel, seaweed
chia seeds, flaxseeds
For hormonal balance
spinach, kale
olive oil, , avocados, nuts
For energy support
quinoa, brown rice, oats
lentils, chickpeas
Late Luteal
During the Late Luteal phase, our hormonal focus should be dropping progesterone, and our nutritional focus should be on managing PMS symptoms.
Reduce inflammation and bloating
salmon, mackerel, walnuts
chia seeds, hemp seeds, edamame
brussels sprouts
For alleviating cramps
bananas, sweet potatoes, bok choy
turmeric, ginger
For mood & energy stabilisation
quinoa, brown rice
chicken, turkey, beans, eggs
Antioxidants
broccoli, capsicum, artichokes
strawberries, blueberries
dark chocolate
It’s important to remember that everybody’s cycle looks different, and all of our bodies respond to things differently. Please keep in mind that you may not respond to suggested nutritional advice and that your journey is your own!
TA Team xx
