How To Eat For Your Cycle
Hi Ladies, welcome to your 5 min anatomy/physiology lesson:
Menstruation (Days 1-4/5):
The lining of your uterus is shedding, becomes thin
Loss of blood = loss of iron
FSH is produced
Body needs replenished of iron, magnesium, antioxidants, healthy fat, collagen
FOOD: spinach, berries, avocado, olive oil, dark chocolate, red meat, bone broth
Follicular Phase (Days 7-16):
Ovaries prepare egg for ovulation
Estrogen rises
Rebuilding uterine lining
Lots of work being done during this phase!
Body needs replenished of: protein (hormone fluctuation), nutrient dense veg (vitamins and minerals), hydration
FOOD: eggs, broccoli, fruit, nuts, lemon water, coconut water, cucumber, bell pepper, watermelon, celery, hummus, lean meat
Ovulation (Part of Luteal Phase)
Ovulation takes place in a 24 hour window
Estrogen still high, signals to the brain then increasing LH (luteinizing hormone)
Egg is released from the ovary into the Fallopian tube
Egg fertilizes = pregnant
Egg does not fertilize:
Luteal Phase (Days 16-21):
Progesterone rises
Prostaglandins (chemical messengers) also rise
Could cause a hormonal imbalance due to natural changes
Mood swings, headaches, acne, bloating, breast tenderness, constipation
Estrogen and progesterone drop when pregnancy does not occur then elevates again once menstruation begins
Body needs replenished of: enzymes, help to detoxify, easy foods to digest, pre/probiotics, fiber, collagen
FOOD: kimchi, sauerkraut, bone broth, berries, organic chicken, organic turkey, cruciferous veg // The perfect recipe for this phase here.
Premenstrual Phase (Days 21-28):
End of cycle!
Body prepares to repeat this cycle again and again and again :)
This is a representation of a natural cycle. If you take an oral contraceptive, have an implant, experience amenorrhea, take NSAIDS or follow a standard American diet then your cycle may be altered.
The app I use to track my cycle is called Flo Health. It is FREE in the App Store! You can track symptoms, water content, mood, physical activity, and more! I love it because it helps me get to know my body and cycle more intimately plus putting me at ease knowing exactly when my cycle will start and what day ovulation will occur. I have been using it consistently for the past 2 years!
Woman’s bodies are constantly hit with hormone fluctuations, no wonder we experience PMS! Eating for your cycle can help alleviate symptoms of bloating, headaches, fatigue, backaches, heavy bleeding, acne, lethargy, cramping, etc. Sometimes it may even be necessary to supplement your body depending on severity of symptoms in which case making an appointment with a Holistic Practitioner is encouraged to make sure you are choosing the right ones! Make sure you are drinking half your body weight in ounces of water DAILY, especially if feeling bloated. Food is fuel for our organs and organ systems. Eating a diet rich in plants, lean meats, fruit, and red meat sparingly, helps rebuild uterine lining and balance hormones meaning less PMS symptoms!
xx, Steph
https://www.ncbi.nlm.nih.gov/books/NBK279324/
