Cyclical Nutrition for Hormone Health

Fueling Your Body According to Your Menstrual Cycle

Understanding the unique nutritional needs of your body throughout the different phases of your menstrual cycle can significantly enhance your overall health and wellness. Tailoring your diet to align with the hormonal fluctuations during your cycle can help optimize energy levels, support hormone balance, and improve recovery from workouts. Let's explore the best nutritional strategies for each phase of your menstrual cycle, backed by scientific evidence and practical tips.

The menstrual cycle is a dynamic process that prepares a woman's body for potential pregnancy each month. It consists of two main phases: the low-hormone follicular phase and the high-hormone luteal phase. To make it easy for us to understand your body's needs throughout the menstrual cycle, we'll further break this down by including two transition phases: one that occurs around your period, and one that occurs around ovulation. Each phase is governed by intricate hormonal fluctuations that impact your body's nutritional requirements and metabolism - affecting everything from energy levels to body temperature to mood and appetite.

Menstrual Phase (Days 27-3*)

Main Nutritional Focus: Protein, Iron, & Hydration

During the final days of your cycle, hormone levels drop as your body prepares for the demanding process of menstruation. Your immune response, which had taken a brief break to enhance the survival chances of a potential embryo, reactivates. This can lead to increased inflammation and a decline in mood as feel-good hormones decrease with the reduction in estrogen.

In this transitional phase, it's crucial to protect your body against inflammation and stress. Additionally, it's important to stay hydrated to alleviate common menstrual symptoms such as bloating and cramps. Avoiding diuretics like caffeine and alcohol will help you stay hydrated, and can also improve your body's resilience to stress.

* These day ranges are used as an example only, and may fluctuate depending on your specific cycle. Modify according to your own hormonal rhythm.

Macronutrient Strategy

Carbohydrates

To curb cravings and help alleviate PMS, reach for complex carbs like root veggies, quinoa, and sweet potatoes to improve satiety. Remember to pair them with a protein or fat to help stabilize blood sugar.

Protein

Protein provides your body with the necessary resources to repair, rejuvenate, and promoting faster recovery when PMS hits by alleviating discomfort. Consuming a higher protein intake will also help improve immunity, stabilize blood sugar, and reduce energy slumps. Reach for red meats, eggs, poultry, and bone broth that also include many other key nutrients such as iron and b-vitamins.

Fats

Omega-3s in avocados and fatty fish can help alleviate menstrual cramps and promote uterine relaxation which is important for a healthy menstrual flow.

Key Nutrients

Iron

During menstruation, the body loses iron through blood loss, making it crucial to replenish this essential mineral to avoid fatigue, stabilize hormones, support enzyme production, and give our immune system a boost.

Vitamin C

Combining iron with vitamin C can significantly improve iron absorption and help counteract the iron loss during menstruation - all while giving your adrenals the support that they need. Citrus fruits, bell peppers, and berries will be your best source during the menstrual phase.

Magnesium

Nuts, seeds, and leafy greens can help reduce cramps and discomfort, promote uterine relaxation, and also help you sleep & recover - which is crucial during this phase.

Follicular Phase (Days 4-12*)

Main Nutritional Focus: B Vitamins, Complex Carbohydrates, & Balanced Macronutrients

As your body transitions from menstruation to the follicular phase, estrogen levels begin to rise, leading to increased energy and a renewed sense of focus. You’re more resilient to

stress during this phase, but you should continue to place high value on nutrition and recovery. It’s time to provide your body with the necessary nutrients to support its increasing energy requirements and hormonal balance.

Macronutrient Strategy

Carbohydrates

Higher carbohydrate oxidation and high insulin sensitivity during this phase means your body can handle and burn more carbs. Incorporate complex carbohydrates such as sweet potatoes, sprouted grains, and legumes to provide sustained energy and support your increasing activity levels. Depending on your activity levels, you may consider consuming anywhere from 40% to 60% of your total calories in carbohydrates. Pairing these with protein or fat can help stabilize blood sugar levels.

Protein

Protein is crucial for supporting muscle repair and growth, especially if you’re increasing your physical activity. Aim to make protein about 20-30% of your total caloric intake (or between 0.8g - 1g per pound of bodyweight per day, which is a good general target). Include sources like eggs, chicken, fish, and plant-based proteins such as tofu and legumes for a full spectrum of amino acids and other key nutrients for overall health.

Fats

Healthy fats are essential for hormone production. Include sources like avocados, nuts, seeds, and olive oil. These fats help in the absorption of fat-soluble vitamins and support brain function.

Key Nutrients

B Vitamins

B vitamins, especially folate, are vital for energy production and cell growth. Dark leafy greens, red meats, eggs, and many seeds are excellent sources of the spectrum of B vitamins.

Vitamin D

Vitamin D supports calcium absorption and immune function. Sunlight exposure and foods like fatty fish and egg yolks are great sources - and the fats will help with Vitamin D absorption as well.

Antioxidants

Consuming foods rich in antioxidants can help combat oxidative stress. Berries, citrus fruits, and colorful vegetables should be included in your diet.

Ovulatory Phase (Around Days 13-18*)

Main Nutritional Focus: Antioxidants, Anti-Inflammatory Foods, & Zinc

The ovulatory phase is marked by a peak in estrogen and luteinizing hormone, triggering the release of an egg from the ovary. This phase can be accompanied by increased energy levels and also sometimes heightened stress. Focusing on anti-inflammatory and antioxidant-rich foods can help manage oxidative stress and support overall reproductive health.

Macronutrient Strategy

Carbohydrates

During this phase, your body will begin to shift metabolically to oxidizing slightly higher levels of fat for energy, rather than carbohydrates. We'll want to adjust accordingly by slightly decreasing our carbohydrate intake (to somewhere between 30%-50% of total caloric intake). Continue to consume complex carbohydrates and fruits to provide sustained energy and a balanced nutrient profile.

Protein

Lean proteins are essential for muscle repair and hormone balance - especially during this phase if your heightened energy is leading you to get after it in the gym. Include sources like poultry, seafood, eggs, and plant-based proteins like beans and lentils which also provide important nutrients like zinc and B vitamins.

Fats

Load up your intake of healthy fats to align with your body's increased utilization of fatty acids that accompanies the surge in estrogen during this phase. Incorporate omega-3 fatty acids to enhance brain health and maintain mental clarity, especially if the rise in estrogen brings feelings of anxiety or overwhelm.

Key Nutrients

Antioxidants

Antioxidants help fight oxidative stress, which can be heightened during this phase. Berries, leafy greens, bell peppers, and nuts are rich in antioxidants, and best buddies to consume during this phase.

Zinc

Zinc supports hormone production and immune function. Reach for seafood, poultry, and many varieties of nuts and seeds.

Vitamin A

Vitamin A, found in foods like carrots, sweet potatoes, and leafy greens, helps modulate estrogen levels and supports immune health.

Phytoestrogens

Foods containing phytoestrogens, such as flaxseeds, lentils, and legumes, can help balance estrogen levels. Cruciferous veggies and fermented foods (kefir, sauerkraut, kimchi

) are also great options here.

Luteal Phase (Days 19-26*)

Main Nutritional Focus: Healthy Fats, Protein, & Magnesium

The luteal phase is characterized by increased estrogen and progesterone levels, which peak in the mid-to-late luteal phase before declining as your period approaches. This can lead to higher fat oxidation and cravings. It’s important to consume nutrient-dense foods that help manage these cravings, stabilize mood, and support overall hormonal balance - especially since your body is optimized for supplying crucial nutrients to the development of the endometrium.

With stress resilience decreasing, operating with an energy deficit can amplify the catabolic effects of progesterone, leading to unfavorable effects. Therefore, it's crucial not to restrict calories during the luteal phase. In fact, your body may naturally need an additional 150-300 calories per day during this time. This means you should focus on eating plenty - not less - to support your body's increased energy demands.

Macronutrient Strategy

Carbohydrates

To align with the metabolic changes that occur during the luteal phase, such as increased fatty acid utilization, and reduced insulin sensitivity, adjust your macronutrient distribution to include slightly fewer carbohydrates. Stick with the target of getting approximately 30-50% of your total daily caloric intake from carbs. Elevated progesterone levels can also destabilize blood sugar, so you'll want to do what you can to maintain metabolic stability during this phase - like limiting grazing between meals, pairing carbs with protein & fat, and making sure you're eating enough fiber.

Protein

Higher protein intake is beneficial to support muscle repair, balance progesterone levels, and stabilize blood sugar. Include foods like salmon, chicken, eggs, and legumes.

Fats

Fend-off feelings of low energy and curb irritability by incorporating healthy omega-3 fatty acids into your diet through fish, nuts, seeds, and avocados. Don't be afraid of healthy saturated fats from sources like grass-fed butter and coconut oil - since you have a bit more leeway with your calorie intake, make these nutrient-dense fats work to your advantage. These healthy fats are crucial during this phase to support hormone production and reduce inflammation.

Key Nutrients

Magnesium

Magnesium helps reduce PMS symptoms, such as cramps and mood swings. Nuts, seeds, dark chocolate, and leafy greens are good sources.

Vitamin B6

Vitamin B6 aids in mood stabilization and can be found in foods like bananas, chickpeas, and potatoes.

Fiber

Fiber helps maintain digestive health and can aid in hormone regulation. Include plenty of fruits, vegetables, and root vegetables in your diet.

Conclusion

By aligning your diet with the phases of your menstrual cycle, you can support your body’s unique hormonal needs, optimize energy levels, and enhance overall well-being. Whether it’s boosting iron intake during menstruation, loading up on antioxidants during ovulation, or embracing healthy fats in the luteal phase, cyclical nutrition can be a game-changer for your health journey. Start incorporating these strategies today and experience the benefits of eating in sync with your cycle.