Eating right for where you are at in your cycle matters.
Our hormones are responsible for the way we feel, think or act. Our menstrual cycle is characterised by different hormones, each of them having a different purpose and are responsible for our different moods. During the cycle, some women feel more energised during the first week and then, later on, feel irritated or cranky with food cravings. These different emotions and physical changes are due to the hormones that fluctuate during our cycle.
It is important to understand these changes and learn to nourish our hormonal system and treat these hormone imbalances by something known as cycle syncing. The practice of cycling promotes better nutrition, improved hydration and helps to tune our body and mind to feel happier and energetic. With the process of cycle syncing, one can focus on the practices to regulate the cycle and make the menstrual cycle less painful.
Cycle syncing refers to making correct lifestyle choices according to different phases of the menstrual cycle. It is inclusive of aligning the right nutrition with exercise to support each phase. With regular cycle syncing, PMS can be reduced and regular cycles can be maintained. It is also beneficial for PCOS, overweight women and those who are overly fatigued.
The menstrual cycle has three different phases:
Follicular
Ovulatory
Luteal
Menstrual
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Cycle Syncing for Menstrual phase: Choosing the right nutrition
This phase which lasts anywhere from three to seven days marks the beginning of the follicular phase. Hormones such as estrogen and progesterone decrease and this results in the shedding of the endometrial lining. The body prepares to mature eggs for ovulation.
It is important to focus on the consumption of iron, zinc-rich foods due to blood loss and reduced energy levels. Examples include green leafy vegetables, egg yolk, chicken, mushrooms, lentils, beans, strawberries, cherries, beetroot and papaya.
As the white blood cell count is low in this phase, it is necessary to focus on foods rich in Vitamin C (such as citrus fruits, bell peppers, broccoli) and antioxidant-rich foods. A regulated sleep cycle should also be maintained to improve immunity. It is also important to stay hydrated and reduce the consumption of caffeinated drinks.
What to eat during the menstrual phase
Consumption of B complex foods is essential too, to promote blood cell production and prevent anemia. Non-citrus fruits, fortified cereals and milk and starchy vegetables should be included in the diet.
Including anti-inflammatory spices and herbs such as cinnamon, turmeric, garlic and ginger will help to fight cramps and inflammation.
Emotional changes: The drop in hormones improves the communication between the right and left brain, and this leads to being more sensitive, intuitive and being guided with our inner self. The stage is characterized by the lowest natural energy levels.
Cycle Syncing for Follicular phase: Choosing the right nutrition
Lasting from about six to fourteen days, estrogen and progesterone levels rise during this phase to trigger ovulation. It is known as the follicular phase as the pituitary gland releases follicle-stimulating hormone or FSH. The follicles in the ovaries are stimulated to mature. The follicles prepare a specific form of estrogen which helps to thicken the uterine lining
It is necessary to include light foods which will metabolise estrogen, required for the growth of the uterus. These include sprouted foods such as lentil and bean sprouts and fermented foods such as kimchi and sauerkraut. Also, phytoestrogens such as flax seeds, tofu and oats help to promote the healthy production of estrogen. The focus should also be on fresh fruits, legumes and water-rich vegetables for detoxification.
What to eat during the follicular phase
Foods rich in vitamin E such as avocado, sunflower and pumpkin seeds, almonds and walnuts should be consumed to nourish the growing follicles. Probiotics are required in this phase to support digestion, detoxification and improve immunity.
Emotional changes: There is more energy and this is a phase of new beginnings. There is a fresh wave of excitement, creativity and motivation.
Cycle Syncing for Ovulatory phase: Choosing the right nutrition
Lasting from about fifteen to seventeen days, estrogen levels peak while testosterone and progesterone also increase. The ovarian follicles enter the final stages of maturation and one of the follicles becomes dominant. There is an increase in luteinizing hormone or LH which causes the follicle to rupture the egg.
Foods that support the liver, to detox estrogen, should be included (cauliflower, broccoli, kiwi, cherries). Fibre-rich foods such as fruits and vegetables help to flush out estrogen and keep the body cool. Fermented vegetables should be included to support gut health, which prevents estrogen dominance.
What to eat during the ovulatory phase
Foods rich in Vitamin B6 will help to support hormone regulation and support energy production. Also, light carbohydrates such as quinoa should be included to support the balance of hormones. Herbs such as fennel can be incorporated to enhance deeper sleep.
Emotional Changes: With an increased metabolic rate, there is a feeling of connecting socially and enjoying this wave of high energy
Cycle Syncing for Luteal phase: Choosing the right nutrition
This phase lasting from about eighteen to twenty-eight days is characterized by high estrogen and progesterone levels. The levels then reduce, and if the egg is not fertilized, and the menstrual cycle starts again.
What to eat during the luteal phase
There can be increased blood sugar fluctuations in the body due to the increase in metabolism.
Hence, fibrous vegetables, grains and foods such as sweet potato and pumpkin should be included. Serotonin rich foods such as green leafy vegetables, buckwheat and quinoa should be included, improve mood. Also, magnesium-rich foods such as dark chocolate, spinach, kale, nuts and seeds should be a part of the diet as they help reduce water retention. Sleep inducing foods such as bananas, pistachios and milk should be included. Also, mood can be stabilised by including tryptophan-rich seeds, eggs and cottage cheese in the diet.
Emotional changes: The attention to details improves in this stage and the mindset is towards managing stress. As the hormones reduce towards the end, there is a feeling of being tired and withdrawn. Several mood changes are seen in this phase.