Most women experience several symptoms of menstruation, including bloating, mood swings, abdominal cramps, and fatigue. The good news is that you can address these symptoms by eating nutritious foods based on your menstrual cycle. Remember, certain foods can offer some benefits to ensure you feel better once your period arrives. So, here are the best foods to eat based on your menstrual phase.
How Nutrition Affects Your Menstrual Cycle?
As you know, nutrition plays a vital role in your health. As such, it can also affect the various phases of your menstrual cycle. After all, some foods have an impact on your hormones. Aside from that, certain foods can also affect your mood and energy levels. For these reasons, you can modify your diet to help ease symptoms of menstruation.
Keep in mind that your nutrition needs may differ in each phase of your menstrual cycle. For instance, one study showed that women have an increase in food cravings and protein intake during the luteal phase of their menstrual cycle.
The Best Foods to Eat Based on Your Menstrual Phase
Menstruation
Menstruation is the phase when you experience vaginal bleeding because of the shedding of your uterine lining. Because of blood loss, experts recommend women eat iron-rich foods during this phase. Remember, iron becomes depleted during your menstruation, especially if you have a heavy flow. As such, you can increase your iron levels by eating beans, nuts, and green leafy vegetables.
Follicular Phase
The follicular phase happens on the first day of your period and will last for about 14 days. During this phase, your estrogen levels will rise. As a result, your body will rely more on carbohydrates for energy instead of proteins or fats.
Because your body needs carbohydrates, you may crave more pasta or bread. However, experts recommend complex carbohydrates, like starchy vegetables and whole grains, during this phase. Also, elevated hormones can affect your body’s hydration. For this reason, it is crucial to drink plenty of fluids or water.
Ovulation
Ovulation occurs in the middle of your menstrual cycle, usually about 14 days before your period. During this phase, your ovary releases an egg, and it travels to the fallopian tube for possible fertilization.
According to research, your body needs carbohydrates *low glycemic index), fatty acids, and food rich in antioxidants. Aside from that, foods rich in folic acid and vitamin D are required during this phase.
The best source of vitamin D for vegans is mushrooms. Asparagus and spinach, on the other hand, are good sources of folic acid. You can also get carbohydrates from minimally processed grains. Finally, nuts and seeds are good sources of healthy fatty acids, while berries are green leafy vegetables rich in antioxidants.
Luteal Phase
The luteal phase happens around 14 to 28 days of your menstrual cycle. During this phase, your body has increased levels of progesterone as it prepares for menstruation. Keep in mind that proper nutrition is vital during this phase, especially fats and proteins. The reason is that your body uses fat as fuel. Also, protein breakdown happens at a higher rate. As such, you have to increase protein intake and eat foods rich in healthy fats, like avocado and nuts.
Aside from fats and protein, experts also recommend eating foods rich in calcium, magnesium, and iron. The best sources of calcium are tofu and green leafy vegetables. For magnesium, you can eat cashews, pumpkin seeds, and dark chocolate.
The Bottom Line
Overall, these are the best foods to eat based on your menstrual phase. Always remember that proper nutrition can help ease your discomfort during your period. However, eat the right foods. The best way to achieve this is to listen to your body and modify your diet depending on how you feel.
