Intuitive Eating and Your Menstrual Cycle
Ladies, this is for you! Female’s nutritional needs are different than males. Energy needs vary throughout the month for women. Unlike males that have a hormone cycle every 24 hours, females have a hormone cycle (known as the menstrual cycle) that last between 21-35 days on average and a 24 hours cycle that hormones shift throughout the day.
Hormones impact everything from sleep to cravings to metabolism to sex drive to mood and beyond. So what exactly is a menstrual cycle beside PMS and periods?? Basically it is a conversation between the brain, uterus, and ovaries by releasing and repressing hormones moving menstruating females through different phases. Throughout the cycle there are 4 phases in which your hormones vary: Follicular, Ovulatory, Luteal, and Menstruation. The biology happening during each phase triggers different nutritional needs throughout the cycle. Eating to support your menstrual cycle can promote healthy hormones and reduced Premenstrual Syndrome (PMS) symptoms. Some PMS symptoms are normal, but anything extreme should be consulted with your doctor.
Below I will break down the science of what is happening in your body throughout your cycle and how it impacts your energy and food choices. As you are reading, take this as guidance for simple changes that may help you feel your best throughout your cycle. Your cycle is not something to obsess over or set rules on, however it is a way to tune in with your body to provide the care and nourishment it needs to thrive.
Follicular: This occurs right after the bleed and lasts about 7-10 days. During this phase the pituitary gland releases hormone FSH which stimulates follicles containing eggs in the ovaries to grow to become ready for pregnancy. Estrogen also begins to rise which signals the uterine lining to thicken. Most likely during this phase you start to feel more energized and stable in your body. Focus on moving with your energy levels and ease back into more intense exercise post period. As for nutrition, choosing foods that make you feel your best is always the most important. Choose meals and snacks that satisfy your tastebuds and also provide nourishment. Eating foods that maintain healthy blood sugars helps keep overall hormones balanced throughout your cycle.
Ovulation: This is the fertile window lasting about 3-4 days. During ovulation estrogen peaks and an increase in LH hormone signals the one mature follicle in the Ovary to release through the Fallopian tubes to the uterus. A surge of testosterone increases sex drive, energy, and muscle building. Since you are most likely feeling like a radiant queen, focus on moving in a way that empowers you, connect with friends for a workout, or get it on (with protection if you please, because you are fertile!!). If you decide to hone in on strength building make sure you are getting in complete protein sources like meats, fish, grains with beans, or soy products to rebuild muscle. Even if you are not doing strength building you need protein (and throughout your cycle).
Luteal: This phase is the longest of the cycle lasting 10-14 days. The follicle the egg is released from, the corpus luteum, begins to grow inside the ovary. Estrogen is also rising, creating even more thickness in the uterine lining. LH and FSH are done being produced by this time. If the egg is unfertilized the corpus luteum will be reabsorbed. Progesterone, estrogen and testosterone all rise to their peak and drop to their lowest levels right before the period. Progesterone levels rise and begin to fall during the luteal phase which could result in premenstrual symptoms. Other research shows that progesterone and estrogen help regulate serotonin and GABA, neurotransmitters in regulating mood and calmness. If there is trouble with neurotransmission of serotonin results could include irritability, depressed mood, or food cravings.
Studies show that most women have higher energy needs during this phase, and cravings for more energy dense foods. Awareness of hunger cues and body needs around this time is helpful. Plan to have nutritious snacks around to make food choices more body optimal. Try my Chunky Monkey Yogurt Bark as an example. Elevated progesterone levels may lead to constipation, so getting in fiber from fruits, veggies, and whole grains could help. When making food choices be gentle on yourself, choose foods that make you feel cozy, and satisfy cravings guilt free! Cortisol levels (stress) are already elevated at this time, so move and rest in a way that keeps you grounded. Keeping in mind that exercise boosts endorphins, so some movement is positive. Symptoms of extreme cravings, mood swings, or severe pain are not normal so focusing on getting your hormones regulated can help reduce these symptoms.
Mensuration: Technically the very start of the cycle. This is the flow, lasting about 3-7 days. Progesterone levels drop signaling the uterus lining to shed. Eat foods rich in magnesium including dark chocolate, bananas, green leafy, beans, and nuts to help relieve cramping. You may also have decreased iron levels, this is when you need more iron, choose beef and dark greens (this when that burger slaps). Move to your energy; try out yoga, naps, walks or stretching. If you feel there is anything extreme or length, color, or symptoms of your bleed are not normal check in with your healthcare practitioner.
Some nutrition tips for healthy hormones:
Eat for balanced blood sugars
Magnesium (if you choose to supplement I recommend Magnesium Glycinate) for cramping
Vitamin D for mood
Limit caffeine to keep cortisol levels in range
Remember your nutritional needs and menstrual cycle will not be the same as the ladies next to you. Use your cycle as a way to tune in with your body and nutrition for guidance. For more support getting in touch with how to support your hormones click here.
This post is for educational purposes and is based on resources for typical menstrual cycles, not women who have PCOS or other hormonal challenges, although some of these strategies may be helpful in managing PCOS symptoms. If you do have irregular periods consider joining my Whole Body Hormone Healing Program for personalized holistic guidance.
Resources:
Pitman, Diana, MS, RDN. Nutrition’s Role in Premenstrual Syndrome—Learn about this disorder and the Role Genetics, Environment, and Diet May Play on it’s Onset.Today’s Dietitian. Vol 18. No3 p. 50https://www.todaysdietitian.com/newarchives/0316p50.shtml
Rogan MM, Black KE. Dietary energy intake across the menstrual cycle: a narrative review. Nutr Rev. 2022 Nov 11:nuac094. doi: 10.1093/nutrit/nuac094. Epub ahead of print. PMID: 36367830.
