Syncing Nutrition with Your Menstrual Cycle

As a woman in your reproductive years, did you know you go through four different phases each month regarding your menstrual cycle? And did you also know that what you eat throughout the month and when can impact the symptoms you experience, or don’t? 

Let’s start with a quick overview of the four phases of the menstrual cycle:

Follicular: The follicular phase starts the first day after your period ends and typically lasts 7-10 days. At the start of this phase, estrogen and testosterone levels are typically low and gradually increase throughout this timeframe. 

Ovulatory: Ovulation typically occurs between days 12-17 of your cycle. Levels of estrogen and testosterone are at their peak during this phase. 

Luteal: Usually the longest phase of your cycle, the luteal phase lasts about 10-14 days. Estrogen and testosterone levels start to fall, while progesterone production increases. 

Menstrual: This phase typically lasts 3-7 days and starts on the first day of bleeding. This is the time when estrogen, testosterone, and progesterone are at their lowest. 

NUTRITION THROUGH YOUR CYCLE

Now let’s discuss how cycling your nutrition throughout the month may help decrease negative symptoms while also increasing chances for conception.

Follicular: Nutrition during this phase can support hormone balance, energy levels, and overall health. Try focusing on poultry, healthy fats like avocado, nuts, seeds, oats, quinoa, and non-starchy vegetables like broccoli.

Ovulatory: Since estrogen is at its peak, it’s helpful to eat foods that support liver detoxification of potentially harmful excess estrogen. Lean into cruciferous veggies like broccoli, cauliflower, brussels sprouts, and bok choy.

Luteal: Eat foods during this phase that support progesterone production. Foods high in zinc and magnesium like nuts, seeds, oysters, beans, etc.; vitamin C foods such as citrus, leafy greens, and bell peppers; as well as foods high in vitamin B6 like salmon, bananas, and walnuts are all helpful for boosting progesterone levels.

Menstrual: While you are bleeding, it’s important to eat foods rich in iron to help replenish what is lost during this time. That includes foods such as beans, leafy greens, lean red meat, and lentils. To help your body better absorb iron, also incorporate foods with plenty of vitamin C such as berries, bell peppers, brussels sprouts, broccoli, tomatoes, and citrus. 

If you’re interested in diving deeper into cycling your nutrition with your menstrual cycle, we would love to help you here at The Union. Our certified coaches can put together meal plans specific to each phase of your cycle as well as make customizations to fit your likes and dislikes. 

If you’re no longer a woman in her reproductive years, you can still cycle sync throughout the month by following the cycles of the moon instead. The benefit of doing this in regards to your nutrition is to help make sure you are getting a variety of foods and nutrients that your body needs throughout the month.