Have you ever wondered why you are super productive in some weeks of your cycle and would rather lie on the sofa with a bar of chocolate in others? It's because your body has very different needs in the different phases of your cycle - including when it comes to nutrition.
With a few targeted tips, you can do exactly what is good for your body in every phase - and even better understand and balance cravings, fatigue or mood swings. So here are a few tips for your cycle diet to support your body in a natural way.
Cycle Nutrition during the Menstruation: refuelling and regenerating
The female cycle begins with menstruation. Your period is the time when the female body is running on fumes - no wonder, as it is losing blood and therefore valuable nutrients. Now is the best time to focus on regeneration and supply your body with the right building blocks.
- Iron, please! Your body needs extra iron now because of the loss of blood. Plant sources such as Lenses, Chickpeas and Spinach are excellent options, especially in combination with vitamin C-rich foods such as Paprika or Orangeswhich improve iron absorption. If you eat meat, a small portion of Beef helpful.
- Magnesium for more relaxation: Another helper in this phase is magnesium. It relaxes the muscles and can relieve menstrual cramps. Get it here Nuts, Seeds or dark green leafy vegetables such as Kale. And yes, dark chocolate can also be included in your diet - it not only provides magnesium, but also gives you a little moment of happiness.
In addition to the foods that are good for you, there are also some that you should avoid during this phase. These include Alcohol, Caffeine and Highly processed, fatty foods. These can aggravate possible complaints such as cramps or flatulence and put additional strain on your body.
Cycle nutrition in the follicular phase: a kick-start for energy and lightness
After your period, your body often feels refreshed and energised - this is due to your rising oestrogen levels. Your body is now programmed to build up and you can ideally support it with easily digestible, nutrient-rich food.
- Energy from complex carbohydrates: Now you can rely on complex carbohydrates such as quinoa, oatmeal or sweet potatoes to provide you with a steady supply of energy.
- Protein is the key: Protein supports the formation of new cells and promotes your regeneration. Pulses such as Lensesbut also Eggs or lean fish support muscle building and give your body what it needs for this active phase.
- Vitamin B6: You can pay particular attention to vitamin B6. It helps to balance your hormones and also supports serotonin production - the so-called happiness messenger. Avocado, Bananas and Walnuts are great companions during this phase.
Nutrition cycle for Ovulation: your power phase
When you are about to ovulate, you are often at your physical and mental peak. Your body is working at full speed - and needs specific nutrients to protect and support it.
- Antioxidants against free radicals: Your increased metabolism produces more free radicals, which can damage your cells. This is where antioxidants come into play. Fruit like Berries, Cherries or Grapes provides you with a natural protective shield for your cells.
- Healthy fats for your hormones: They support hormone production and have an anti-inflammatory effect. Olive oil, Avocado, Nuts and Seeds are particularly valuable here.
- Zinc and selenium for the immune system: You can also include zinc and selenium in your diet - both strengthen your immune system during this intensive phase. These trace elements are found, for example, in Pumpkin seeds, Cashews or Brazil nuts.
Cycle Nutrition in the Luteal phase: serenity instead of cravings
After ovulation, your body begins to either prepare for a possible pregnancy or to initiate the next cycle. This phase is characterised by a higher progesterone level, which often brings with it PMS symptoms such as water retention, mood swings or cravings. A conscious diet can help to alleviate these symptoms.
- Complex carbohydrates for blood sugar balance: Complex carbohydrates such as Wholemeal products, Oatmeal or Beans keep your blood sugar stable and can prevent cravings. At the same time, they are a great source of fibre, which aids your digestion.
- Fermented foods: Sauerkraut, Kimchi or Natural yoghurt are particularly valuable in this phase. They promote healthy intestinal flora, which in turn supports oestrogen metabolism. At the same time, they strengthen your immune system and provide useful nutrients such as vitamin K and probiotics.
- Calcium: Calcium supports the fluid balance and can counteract water retention, which often occurs during the luteal phase. Good sources of calcium are dairy products such as Yoghurt and Cheeseas well as green leafy vegetables such as Kale and Broccoli.
- Soul food with focus: Don't forget the little flatterer of souls! One Warming pumpkin soupa steaming herbal tea or a good favourite spicy dish are particularly good now. They not only nourish your body, but also give you emotional support.
What you should avoid during the luteal phase are foods with a high sugar content and simple carbohydrates such as White bread or Sweets. These can cause your blood sugar to spike quickly - and drop again just as quickly, which promotes cravings and low moods. Also Salt in large quantities is unfavourable, as it can promote water retention.
Additional feel-good tips for your cycle
A balanced diet is important, but it's not everything. Exercise, stress management and sleep also play a major role in your well-being during your cycle. During the follicular and ovulation phase, you can go full throttle when it comes to exercise - this is the perfect time for intensive training. During menstruation, gentle yoga or a walk is often better for your body.
Stress can upset your cycle, so it's worth incorporating little breaks into your daily routine. Meditation, a walk in the fresh air or a relaxing bath can work wonders.
Sleep is a key to more balance, especially in the luteal phase. Make sure you get enough restful sleep to give your body the regeneration it needs.
If you're looking for a menstrual dish that provides you with important nutrients such as iron and magnesium, we've got just the thing for you: our chickpea curry dish. Not only is it incredibly tasty, it's also a real nutrient bomb - perfect for feeling good all round. Why not give it a try and do something good for your body!
Sources:
Springer (2021): Influence of the female cycle on health. SpringerLink. Available at: https://link.springer.com/article/10.1007/s15013-021-4151-9 (accessed on: 8 January 2025).
Ärzte.de (n.d.): Cycle and nutrition: What really helps? Ärzte.de. Available at: https://www.aerzte.de/gesundheitsratgeber/zyklus-und-ernaehrung-was-hilft-wirklich (accessed on: 8 January 2025).
AOK (n.d.): Premenstrual syndrome: What helps against PMS symptoms. AOK Magazine. Available at: https://www.aok.de/pk/magazin/koerper-psyche/organe/praemenstruelles-syndrom-was-gegen-pms-beschwerden-hilft/ (accessed on: 8 January 2025).
PubMed (2019): The effects of calcium supplementation on premenstrual syndrome and dysmenorrhea: A systematic review. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/30918875/ (accessed on: 8 January 2025).
Pictures
Cover picture woman: Pixabay, silviarita, #8512733
Chickpeas: Pixabay, SEMSEMS, #3293998
Brazil nuts: Pixabay, pictavio, #5252364
