Eat to Support Your Cycle & Hormonal Balance

HORMONAL CHANGES IN YOUR CYCLE

The menstrual cycle is a series of natural changes in the female body; an orderly process of preparing women’s bodies for a potential pregnancy. Simply explained, with each cycle an egg develops and is released from the ovaries, and the lining of the uterus builds up. If a pregnancy doesn’t occur, the uterine lining sheds as a menstrual period, and the cycle starts again.

The female cycle happens as a response to interactions of different hormones produced by the hypothalamus, the pituitary and the ovaries. These hormones are estrogen, progesterone, follicle-stimulating hormone (FSH), luteinising hormone (LH) and testosterone. The menstrual cycle has two main phases, the follicular or proliferative phase, and the luteal, or secretory phase. Still, we usually separate the menstrual cycle into four different phases; follicular, ovulatory, luteal and menstrual. The length of the cycle is defined by the first day of bleeding of one cycle, to the first day of bleeding in the next cycle. The first phase of the cycle includes both the follicular phase and ovulation, and lasts for 10-16 days for most women. The luteal phase follows ovulation, and lasts for around 11-16 days. A healthy luteal is no shorter than 10 days. The length of the luteal phase may vary slightly for each person, however, the total cycle length is determined mostly by the length of the follicular phase, which may vary a lot more from cycle to cycle. A normal menstrual cycle lasts anywhere from 21-36 days, with a median duration of 29 days.

NOURISHMENT FOR EACH PHASE OF THE CYCLE

MENSTRUATION

The first phase of the female cycle is menstruation, and begins at day one of a woman’s period. In nature, this phase aligns with winter (yearly cycle), the new moon (monthly cycle) and midnight (daily cycle).

You may be familiar with feelings of introspection and a need to be more still during the first phase of your cycle. Menstruation can certainly br a raw and vulnerable experience, and many women feel a need to draw their attention inward. It is normal to feel more depleted at this stage of the cycle, due to the loss of blood and due to your hormonal levels being at the lowest they will beat any stage in your cycle. This is a time to rest, retreat and reserve energy. Focus on warm and comforting foods during menstruation that are easy to digest. Typical «winter» foods such as potatoes, sweet potatoes and winter squash are especially nourishing. Use warming spices; ginger, cinnamon and turmeric. Herbal teas are excellent for this phase of your cycle, and nettle and raspberry leaf are known to help alleviate menstrual cramps and discomfort.

During menstruation it is wise to implement foods rich in iron to replenish blood loss; spinach, kale, broccoli, lentils, beans and dried apricots are good sources. Combine foods rich in vitamin C with iron rich foods, as vitamin C helps the body absorb and utilise the iron. Foods rich in vitamin C includes citrus fruit, kiwi fruit, berries and broccoli. Sea food will help remineralise the body with both iron and zinc. Some of the best foods for for the menstrual phase are those that are deeply nourishing and restorative to the blood and kidneys.

Both omega- 3 and omega- 6 are involved in the prostaglandin synthesis. Prostaglandins made from omega- 3s are found to have lower rates of inflammation, and hence may cause less period pain (cramps). Prostaglandins made from omega- 6 fatty acids have higher rates of inflammation, and can cause more discomfort and pain during menstruation. Plant based sources of omega 3 fatty acids can especially be found in flax-, chia- and hemp -seeds.

If you struggle with cramps on your period, you may try to increase your intake of magnesium. Magnesium helps relax the muscles, and is a mineral many women are deficient in. Low intake of magnesium can lead to PMS, period cramping, mood swings and a more difficult transition through menopause. In modern days it can be a challenge to get enough magnesium through food, due to modern farming. A good way to soak up more magnesium (literally) is through the skin. Magnesium salt baths, epsom salt baths and magnesium skin spray can be recommended.

FOLLICULAR PHASE
After menstruation, you enter into the follicular phase. This phase aligns with spring (yearly cycle), the waxing moon (monthly cycle) and sunrise (daily cycle). During the follicular phase, you may like to increase your intake of fresh and vibrant food. Your digestion (Agni) is stronger now than during menstruation, and can handle raw and cold foods better. Choose complex carbohydrates and healthy fats to support increased activity; whole grains are good sources of complex carbohydrates; barley, oat and rye are especially good at this time. A diet high in fats is shown to increase ovulation rates: avocados, nuts, seeds and coconut are good sources.

Your iron levels may be low from the blood loss during menstruation, so make sure you are still filling up on iron in the form of legumes, dark leafy greens and berries.

OVULATORY PHASE

The third phase of the menstrual cycle is generally referred to as ovulation, though technically this is a short window of time, and not really a phase. In nature, ovulation aligns with summer (yearly cycle), the full moon (monthly cycle) and mid-day (daily cycle).

During ovulation, women generally feel theor energy levels raising. Lighter grains such as quinoa and corn are good to implement during this time. During this time you want to ensure your body is eliminating the surplus of estrogen efficiently, so fill up on fruits and vegetables; raw carrots have been shown to be effective for eliminating excess oestrogen. The high levels of the antioxidant glutathione in fruits and vegetables supports detoxification in the liver, and their high fibre content aids in elimination. Foods that are rich in sulphur such as broccoli, cauliflower, cabbage and kale also assists your body in getting rid of any excess hormones.

LUTEAL PHASE

The final phase of the menstrual cycle is the luteal phase. This phase is aligns with autumn (yearly cycle), the waning moon (monthly cycle) and sunset (daily cycle). As we enter the luteal phase and progesterone becomes the dominant hormone, you may notice a shift in energy. With sufficient progesterone levels, you will fall into a mellow, slower pace. You may even notice that digestion slows down. As the basal body temperature rises in this part of the cycle, you may also experience increased appetite as your body is burning more energy.

Many women suffer from low progesterone. This may show up in the luteal phase as PMS, a feeling of depletion or being exhausted and as bloating. Further down the track, low progesterone may show symptoms in the menstrual phase as heavy bleeding and period pain.

One of the most efficient ways to support progesterone is actually to practice rest and self-care. The stress hormone cortisol is made from the same hormonal precursor as progesterone. This precursor is called pregnenolone, and if the body has to choose between progesterone and cortisol production, cortisol wins, which halts progesterone production. Good sleep and going to bed early, time connecting to nature, deep breaths, moving slowly, (epsom salt) baths, and enough food are key words for this part of the cycle. Nutrients needed for progesterone production are iodine, selenium, magnesium, B-vitamins, cholesterol and zinc. These nutrients are found abundantly in seafood, kelp and seaweeds, ghee and butter, as well as nuts, seeds, root vegetables and legumes.

During the luteal phase, increase your intake of magnesium and calcium, which are both found in dark leafy greens. The calcium-magnesium combination helps with fluid retention that many women experience during this phase, sometimes in the form of bloating.
Incorporate plenty of fruit and vegetables into your diet for their high water content and fibre, and make sure to drink enough water (but no need to over-do it!) during this phase. You want to eat foods that assist the body in its own detoxification process, as this is the time for old hormones and toxins to be cleared out of the liver and large intestine. It is also worth mentioning that carbohydrates help to stabilise serotonin and dopamine levels in the brain, which is helpful in preventing irritability and mood swings that many women experience during this time.