Best Food for Menstrual Cycle
What are menstrual cycle phases?
The menstrual cycle is composed of four phases : Menstruation, the follicular phase, ovulation and the luteal phase.
Each menstrual phase have distinct hormonal changes requiring specific food, vitamins, nutrient, as well as different type of self-care to optimise your energy levels according to your body needs.
Discover what to eat during each stage of your menstrual cycle days with our blog post listing the best foods to relieve your cramps, fatigue and menstual cycle mood swings.
1. Menstrual Phase (Days 1-5):
This is when menstrual cycle starts. During this phase of the menstrual cycle, estrogen and progesterone levels are low, which can lead to fatigue and other menstrual cycle symptoms. The body loses iron through the bloodstream, which you need to replenish; you might need more rest than usual.
Recommended Foods:
Papaya is high in vitamins A and C, plus it contains the enzyme papain, which can help regulating and easing menstrual flow. It is especially beneficial during the menstrual cycle to reduce cramps and discomfort.
Iron-Rich Foods: Spinach, lean red meat, wild rice and beets can help prevent anemia and boost energy.
Magnesium-Rich Foods: Nuts, seeds, kale and mushrooms can help relieving menstrual cramps and muscle tension.
Anti-Inflammatory Foods: Berries are high in antioxidants, which can reduce inflammation while also improving mood.
Menstrual cycle workout plan: Rest is essential during this phase; Gentle exercises, such as yoga, stretching or walking, can help relieve cramps. Getting in the habits of drinking red raspberry leaf tea during this time of the month can also help relieving cramps.
2. Follicular Phase (Days 6–13):
During the follicular phase, your energy is increasing as your estrogen levels are gradually rising, boosting your feeling of vitality and stamina. This is the time to eat long-lasting energy’ foods, as your body is preparing for ovulation.
Recommended Foods:
Oranges are high in vitamin C, which can help strengthen your immune system and reduce bloating. Their high antioxidant content makes them an excellent choice during the follicular phase to boost your energy and vitality.
Artichokes, broccoli and citrus fruits aid the body detoxification and it for the next phase of your cycle.
Vitamin-B rich foods: Oatmeal, quinoa, avocados and lentils to support energy production and brain function.
Lean Proteins: Eggs and fish( trout, salmon also rich in omega-3) give yoy protein to fuel your day.
Menstrual cycle workout plan: Exercise moderate to hard, as your body is getting more energy during this stage. Breathing can be great menstrual cycle exercise if you need stress management techniques during that time of the month.
3. Ovulation Phase (Day 14):
If you are wondering which phase of the menstrual cycle is fertile, here it is. Monstrual cycle ovulation is brief but can be life- changing: the estrogen level peak, triggering the release of an egg to potentially get pregnant. Focus on foods that can help reducing menstrual cycle symptoms like inflammation while supporting your ovulation phase.
Recommended Foods:
Antioxidant-Rich Foods: Dark chocolate, berries and leafy greens (spinach, kale etc) to help protect your cells and reduce oxidative stress.
Omega-3 Fatty Acids: Salmon, tuna, and walnuts reduce inflammation and promote brain health.
Hydration: Coconut water for its electrolytes, plus plenty of plain water ( with sometimes a little pinch of salt) to stay hydrated while balancing your hormones.
Menstrual cycle exercice: Prefer light to moderate workouts. If you are trying to get pregnant, this phase is a good time to look into fertility help.
4. Luteal Phase (Days 15–28):
During the luteal phase, your progesterone levels rises before falling if you are not pregnant. This phase is often associated with PMS symptoms like bloating, mood swings and cravings. Focus on food supporting blood sugar stabilisation and mood regulation to help balance your hormones.
Recommended Foods:
Calcium-Rich Foods: Leafy greens, dairy products and almonds can help relieve PMS symptoms while supporting your bone health.
Complex Carbohydrates: Whole grains like brown rice, sweet potatoes and pumpkins can help regulate blood sugar and reduce cravings.
Protein and Healthy Fats: Chickpeas, beans, and avocados promote energy and mood stability.
For your sugar cravings, you might want to eat some dates stuffed with peanut butter and covered in dark chocolate ( it taste like a sneakers chocolate bar but in way healthier!).
Figs are also a great natural alternative to your sugar cravings! They are high in magnesium, iron, and calcium, making them ideal during the luteal phase to reduce your PMS symptoms (mood swings, fatigue and cramps etc).
Menstrual cycle workout plan: Gentle exercises such as yoga, meditation or tai chi can help with stress and mood swings.
Can menstrual cycle change?
What you eat can significantly impact how the different phases feel or how YOU feel in your body. Moreover, the cycle of life makes us go through hormonal changes which makes us change. Women / or who menstrual cycle will eventually also through menopause as they get older.
It is a good idea to keep a menstrual cycle calendar or menstrual cycle journal to track your menstrual cycle symptoms, menstrual cycle phases and hormones. You can note any menstrual cycle discharge that you don’t recognise the pattern of - or unusual menstrual cycle length and speak with your doctor if you have any concerns.
Menstrual cycle calculator that can also assist you to understand your body different cycle lengths as menstrual cycle days vary from one woman to another.
Nourish Your Sacral Chakra
Menstrual cycle explained is an opportunity to focus on your sacral chakra, the energy center responsible for creativity, emotional balance, and sexuality. Women's menstrual cycles is a profound body experience impacting our bodies, minds, and spirits.
The foods you eat have a significant impact on your physical, emotional and energetic well-being: What you need during menstrual cycle fertile days as your body needs are different, varies than other menstrual cycle days.
Understanding menstrual cycle foods and how to nourish your body at each stage of your menstrual cycle duration can significantly improve your overall health: Menstrual cycle and mood go hand in hand. By matching your diet to your hormonal changes during the different menstrual cycle stages, you can alleviate symptoms, boost your energy, and support your sacral chakra balance.
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