Nutrition in Different Phases of the Menstrual Cycle

Today we will talk about nutrition in different phases of the menstrual cycle. Nowadays there are many nutritionists who professionally create meal plans. But it’s best to feel your own body and its needs. In this article, you’ll find a recommended set of foods for each phase of the cycle.

Menstrual cycle and nutrition.
1. Nutrition by menstrual cycle phases. Which foods are best to consume in each phase?
2. Does food affect our well-being?
3. Water balance.
4. Foods to avoid during menstruation.

1. Menstrual cycle and nutrition

Proper nutrition is not just a “trend”—it is a lifestyle, love for yourself and your body. Try adjusting your nutrition according to your menstrual cycle. This can help relieve PMS and menstruation symptoms. During this time, hormones strongly affect our appetite, mood swings, and energy levels. By the way, you can easily track and control such changes in the Selin app.

2. Nutrition by menstrual cycle phases. Which foods are best to consume?

Below we list each phase of the menstrual cycle and foods that are most beneficial for our body.

Menstrual phase

This is the period when estrogen is at its lowest level. We feel a loss of strength, energy is close to zero. You may notice cravings for unhealthy foods—sweets, chips, pizza. But during menstruation it’s better not to overindulge in such foods so as not to disrupt balance and metabolism. Recommended foods: lentils, beans, lean red meat, citrus fruits, bell peppers, blueberries, cheese, eggs, salmon, flax seeds, nuts.

Follicular phase

This phase on the contrary boosts our energy, so it’s important to preserve it. At this time, you need foods that help balance estrogen. Recommended foods: brown rice, quinoa, cabbage, broccoli, avocado, leafy greens.

Ovulation

During ovulation, foods from the follicular phase are still relevant. We still need to support estrogen levels. At this time, we also feel an increase in libido, great mood, and lots of energy.

Luteal phase

PMS, anxiety, low mood, and body pain. This is the most difficult phase of the cycle. What foods can help? Complex carbohydrates and foods rich in fiber. Craving sweets? The best options are dark chocolate, fruits, and nuts. Recommended foods: cauliflower, broccoli, radishes, sweet potatoes, arugula.

3. Does food affect our well-being?

Yes. Nutrition has a strong impact on our physical state. And that, in turn, affects emotions, mental health, and mood. Bad habits fill our body with toxins. Toxins slow down metabolism. Like poison, they spread through all systems of the body. To eliminate harmful substances, organs work to exhaustion. The body spends all its energy only on digestion and detox. Signs: fatigue, loss of strength, dull skin, bad breath, excessive sweating.

How to fix this? The famous American cardiologist Robert Atkins (author of The Atkins Diet) once said:
“Our diet is not only what we eat, but also what we avoid.” It is important to move towards proper nutrition. Yes, it’s not that easy. But all efforts are for the sake of health. Before buying any product, ask yourself: is it worth my attention, and what benefit will it bring me?

4. Water balance

Water is one of the key tools for improving the condition of the body. If you don’t like plain water, add lemon slices. You can also add your favorite berries for aroma and flavor. Drinking warm water in small portions can relieve cramps during menstruation. It also helps with bloating and pain. It is important to understand that the body also gets water from liquid foods, vegetables, and fruits. Too much water is also not good. For example, during the follicular phase and ovulation, water tends to be retained in the body. That’s why you should move more and keep track of bathroom visits.

5. Foods to avoid during menstruation

During menstruation, it’s best not to consume processed foods such as ice cream, chips, or cookies. Here’s a list of foods to avoid during this period: sweets, salty snacks, fast carbohydrates, caffeine, alcohol.

These foods are not healthy on regular days either. But during menstruation, our body is more vulnerable. It’s important to support it with proper nutrition in different phases of the cycle.

The Selin app can also help support women’s health. When you know your cycle phase, it’s easier to plan your life and take care of yourself.

You can also learn about the connection between anxiety and PMS in our previous article.

Olga Savchenko, Doctor of Medical Sciences, obstetrician-gynecologist