Eating For Your Cycle
Did you know that our general health and wellness recommendations are based on studies that only include men and post-menopausal women? Something is missing here. Based on this information, an entire system of the women’s body is being neglected in our health recommendations. The symptom that needs more attention here is the 28 day infradian rhythm, also known as the menstrual cycle.
Our health recommendations only account for the 24 hour circadian cycle. This is the daily cycle that occurs in both men and women. There are several hormonal changes happening throughout the entire month in a woman's body that must be accounted for!
A new cycle starts the day after your last menstrual bleed, this is known as the follicular phase. Let's start here..
FOLLICULAR PHASE
As you can see on the chart, your hormones are at their lowest state and are slowly rising back up.
It's great to include phytoestrogens such as flaxseed or pumpkin seed into your meals since your hormone levels are lower. Emerging research suggests that probiotic rich foods help to balance your estrobolome (the microbiome of estrogen) which helps to prime it with beneficial bacteria to be ready for when ovulation occurs.
During this phase your metabolism slows down to conserve energy in anticipation of a possible pregnancy. For this reason, appetite tends to be suppressed. So fresh, light vibrant foods will make you feel energized as your hormones begin to rise again, think pressed salads, sautéed/baked vegetables, stir frys, etc.
Let's move on to the Ovulatory Phase…
OVULATION PHASE
During this phase of your cycle estrogen is at its highest which means that energy levels will also be at their highest.
According to traditional Chinese medicine this is also known as your body's summer. Your body can sustain the most raw foods during this phase (red bell peppers, spinach, tomatoes, leafy greens), fresh fruit (raspberries, strawberries) for their cooling effect and fiber.
Lighter carbohydrates are also beneficial during this phase such as quinoa or basmati rice.
Remember your metabolism is slower during this phase so you don't need as many calories and will feel good with lighter meals.
These foods are rich in fiber and antioxidants (glutathione) which actually support regular bowel movements. These foods help to ward off estrogen driven symptoms such as acne, or bloating.
Next stop, Luteal Phase!
LUTEAL PHASE
This is the longest part of our cycle, it's when most symptoms arise (PMS, mood swings, cravings) so we want to be taking care of ourselves during this time.
During the luteal phase, energy expenditure jumps from 8-16% according to the foundational research in the American Journal of Clinical Nutrition. During this phase of our cycle, our reproductive nature is geared to meet the demands of pregnancy in the event an egg is fertilized.
This comes along with an increase in cravings, appetite and overall intake
**For all my women who have had that experience of craving anything and anything in sight, you can know that this is NORMAL**.
That being said, this is a time when you want to include more energy-sustaining foods in your diet. When this is neglected, issues such as binging can occur. This is your body trying to get back in homeostasis in a time when it needs it most.
To curb cravings, include slow burning carbs like brown rice, sweet potato or roasted and baked root vegetables. These foods are packed with fiber, will fill you up and digest slower so you feel satiated. These foods will help with cravings and stabilize serotonin and dopamine levels and prevent mood swings.
Eat cooked leafy greens such as collards, mustard greens and watercress which are high in calcium and magnesium and reduce water retention.
Fiber such as chickpeas, pears, apples and walnuts will help the liver and large intestine flush out estrogen more efficiently.
Final stretch, the menstrual phase..
MENSTRUAL PHASE
As you can see, your hormone levels are the lowest at menstruation. To compensate, by increasing intake of protein and healthy fats, doing so will keep your energy and moods stable while your brain adjusts to the down shift in hormones.
Protein is rich in AA which are involved in hormone synthesis.
Increased unsaturated fat intake has been linked to increases in progesterone and testosterone and reduced risk for ovulatory problems according to the American Journal of Clinical Nutrition.
When your body is in the intense process of menstruation -- it's important to turn toward nutrient dense foods. According to traditional Chinese medicine, this is the coolest part of the cycle so warming foods are ideal during this phase (soups/stews). Seafood and kelp can help remineralize your body with iron and zinc which you lose during menstruation.
That’s a wrap! Remember you don’t have to make all of these changes at once. Even including one change in your diet can make a difference. Take it slow, without judgement, and start to notice the relief in period symptoms through the healing power of food.
