Nutrition Around Your Cycle: Fuelling for Each Phase

Did you know that aligning your nutrition with the different phases of your menstrual cycle can help support hormone balance, reduce PMS symptoms, and keep you feeling great all month long?

Here's how you can tailor your diet to each phase of your cycle to enhance your overall well-being and performance.

Phase 1: Menstruation (Days 1-5)

During menstruation, hormone levels, specifically estrogen and progesterone, are quite low. This phase is a time for rest and replenishment. Because of natural blood loss, it’s crucial to replenish lost nutrients and build up your iron stores for the month ahead.

Iron-Rich Foods: Boost your iron levels with dark leafy greens, lean red meat, beans, and nuts. Iron is vital for oxygen transport, immunity, and energy.
Anti-inflammatory Foods: Combat cramps by including anti-inflammatory foods like fatty fish (salmon, mackerel), turmeric, and ginger in your diet.
Dark Chocolate: Satisfy chocolate cravings with dark chocolate, which is rich in magnesium and antioxidants to help uplift your mood and relieve menstrual symptoms.

Phase 2: Follicular Phase (Days 6-14)

During the follicular phase, estrogen levels are rising as the body prepares for ovulation. This phase focuses on nourishment and support for healthy follicle development. Hydration and nutrient-dense foods are your allies.

Fibre-Rich Foods: Improve digestion, stabilize blood sugar levels, and aid hormone metabolism with fruits, vegetables, and legumes.
Healthy Carbs: Increased carb cravings are normal. Listen to your body and slightly increase your intake with complex carbs like fruit, whole grains, and starchy vegetables.

Phase 3: Ovulation (Day 14)

Ovulation marks the peak of estrogen levels and the release of an egg from the ovary. Nourishing your reproductive system and supporting hormone production are key during this phase.

Healthy Fats: Ensure you're getting healthy fats from avocados, fish, nuts, seeds, and olive oil. These provide essential fatty acids that support hormone production and nutrient absorption.
Antioxidant-Rich Foods: Protect your reproductive cells by including vibrant fruits and vegetables such as berries, leafy greens, and cruciferous vegetables.

Phase 4: Luteal Phase (Days 15-28)

During the luteal phase, progesterone levels rise, preparing the uterus for possible pregnancy or menstruation. You might experience food cravings and PMS symptoms as your body prepares to shed the uterine lining. Focus on hormone balance, managing PMS symptoms, and stabilising blood sugar levels.

Complex Carbohydrates: Opt for complex carbs like whole grains, sweet potatoes, and quinoa. These foods support stable blood sugar levels, reduce cravings, and provide sustained energy.
Magnesium-Rich Foods: Ease PMS symptoms and promote relaxation with magnesium-rich foods. Leafy greens, nuts, seeds, and dark chocolate are excellent sources of this vital mineral.

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