Eating throughout your menstrual cycle
With each phase of your cycle comes new requirements from your energy, mood, and to keep your hormones happy. Certain foods are best for certain phases of the month. If you enjoy coffee and wine those are best enjoyed in moderation during the ovulation phase of your cycle. On the other hand they are not great during the menstrual phase of your cycle.
We are going to dive into each phase and how best to nourish your mind and body during each phase of your cycle today.
Menstrual Phase/Winter season/New moon
This phase is the inward reflection phase. The time to nourish your mind and body and not overstimulate it. Here are some suggested foods for this phase of your cycle.
Your hormones are at their lowest in the phase so increase your protein and healthy fats to keep your energy and mood stable.
Follicular phase/spring/waxing moon
Fresh, vibrant light foods are perfect for this phase as your energy increases so should the fun with your food. Eating probiotic rich foods such as fermented foods help your microbiome become primed for the ovulation phase.
Ovulation Phase/Summer/ Full Moon
Your energy levels and mood should be the highest during this phase thanks to the surge in estrogen. Your metabolism is slower in the first half of your cycle so you don't need as filling of carbohydrates. Think quinoa and corn as options. Your liver also metabolizes excess estrogen in your body most effectively during this phase so drinking wine or alcohol is easier to process and digest right now in your cycle.
You may also be able to eat raw vegetables easier and enjoy more fiber to make sure you stay regular all cycle long.
Luteal Phase/Autumn/Waning Moon
In this phase you need more calories, your metabolism actually speeds up during this phase along with B vitamins to pump up the production of progesterone and to stabilize blood sugar levels. Not increasing your calorie intake with the right foods often leave us craving cookies, ice cream, and potato chips.
Instead fill up on brown rice, sweet potatoes and other slow burning carbohydrates to keep you filled up throughout the day. Consuming high-fiber foods like chickpeas, pears, apples and walnuts will help the liver and large intestine flush out estrogen more effectively reducing estrogen dominance.
Eating more nutrient dense foods will help you prevent the energy dips that can often happen in the 2nd phase of your cycle.
If this is all new to you?
Start with focusing on one phase of your cycle the one you're on. How can you incorporate more of the foods on the lists suggested above? Don't overthink things but just try to make simple substitutions as they seem right.
Wanting to pair nutrition with self-care?
Download your free self-care with your cycle guide to learn what practices are best all cycle long.