We share tips on how to eat during your menstrual cycle and how to change your nutrition throughout the month!
Hello friends! How is the week going so far? Things haven’t stopped lately and today it’s 1:1 triple dates and preparation for Total Body Reset. If you haven’t registered yet, don’t miss out!
For today’s post, I wanted to share a post from Missing in action all about How to change your nutrition during your cycle. He asked me if I would be interested in a plan for my personal use and I knew right away that it would be a fantastic blog topic. I shared a post here about how to change your workouts throughout the month and a podcast here about how productivity changes during your cycle.
There are tons of tips here on how to fuel your body as your hormone levels change throughout the 28 days of your menstrual cycle!
How to eat for your menstrual cycle
Week 1 Low estrogen
Choose to eat low carb during the week of your period.
*Remember, day 1 of your period is the first day of blood flow.
Follicular phase– On the days of the follicular phase, when you are on your period, try to focus on anti-inflammatory foods such as fatty fish such as salmon and sardines or take a high-quality vitamin E capsule to help balance inflammation caused by oils and seeds . It is common for there to be more inflammation during this phase of the menstrual cycle, as the lining of the uterus is shed, and anti-inflammatory foods can help significantly. Also, look for iron-rich foods like red/dark meats, legumes, and lentils. Try combining them with foods rich in vitamin C, such as fresh fruits and vegetables, for maximum absorption and bioavailability. Be sure to include plenty of magnesium-rich sources, such as dark chocolate, almonds, and pumpkin seeds.
Gina’s Note: I used a CGM the week I started my cycle and was SHOCKED to see how high my blood glucose levels were during that 5 day span. I had to eat fewer carbs to stay within a healthy zone and I felt much better. I will absolutely do this in the future.
During days 1-10:
You may notice higher than average blood sugar levels and altered insulin sensitivity on the first day of your period, so try to keep carbs low.
Fasting is easier and more appropriate during this time.
This may be a time when you finish your last meal of the day at 4 pm and don’t eat until you are hungry the next day.
Advanced fasting can be used during this time, such as 24-hour fasts for metabolically flexible people. when supervised.
Meal Ideas:
– Salmon in salads with pumpkin seeds
– Fish pancakes with sautéed kale and bacon
– Steak with broccolini and lemon
– Dark chocolate covered almonds
– Pumpkin seeds covered with dark chocolate
– Greek yogurt, red fruits and almonds
– Eggs, sautéed vegetables, grapefruit
Week 2 Estrogen Peaks
Add healthy carbohydrates
Estrogen increases just before ovulation (when the ovaries release an egg) toward the middle of the menstrual cycle, around day 14. If you exercise, be aware that this can cause tendons and ligaments to loosen, which can cause injury. Estrogen crosses the blood-brain barrier and increases serotonin levels, which can cause mood swings and lead to feelings of lethargy and decreased motivation. So if you’re not up to your usual workouts and have a case of the “blah,” maybe consider gentle activities like yoga and long walks. Always listen to your body! During this phase of your cycle, progesterone and estrogen increase and then decrease, eventually causing bleeding. Since the higher estrogen phase produces more free fatty acids during activity, women may find that HIIT can be challenging in this phase as glycogen stores are harder to access and utilize.
During days 11-14:
Eat protein-rich foods to help balance estrogen and reduce physical and mental inertia.
Protein can help repair tissue and speed recovery and muscle soreness.
Collagen powder can help stimulate muscle recovery and support connective tissues, hair and skin.
You may experience higher blood sugar spikes during this time, as well as some insulin resistance during ovulation.
Try to avoid processed foods and focus on healthy fats and fiber to help detox estrogen (cruciferous vegetables like broccoli, broccoli sprouts, Brussels sprouts, etc.)
It is best not to fast. If you must fast, maintain a fast of 13 to 15 hours.
Eat balanced macro meals during this time enjoying carbohydrates such as potatoes, sweet potatoes, squash, rice and legumes.
Week 3 Estrogen levels are high and progesterone peaks.
luteal phase– During the luteal phase, hydration is important due to high hormones. Despite noticing a decrease in thirst and an increase in body temperature, it is important to drink plenty of water during this time to avoid dehydration. Progesterone increases sodium excretion, so be sure to salt your foods as well. During this phase, you may notice an increase in swelling, which is due to water passing from the bloodstream into the cells, decreasing blood volume.
During days 15 – 20:
Continue eating healthy carbohydrates
Electrolytes, LMNT and minerals.
Roasted potatoes with salt
Chipotle Bowls with Roasted Vegetables
Mexican food
Week 4: Estrogen drops and progesterone spikes
During days 21-28:
– It is not a good time to fast
– Normal blood sugar levels.
– Enjoy carbohydrates
Insulin sensitivity is normalized.
An adequate amount of protein is useful
Progesterone increases your metabolic rate since it is a “hot hormone”
Appetite may also increase
In the 2 or 3 days before your period, opt for low-carb options; This is when you may experience higher blood sugar levels. Things like avocados, bacon, red meat, eggs, and non-starchy vegetables are great for combating higher blood sugar levels.
Vitamin E is anti-inflammatory and can help with any PMS symptoms as your period approaches.
Adding transdermal magnesium, magnesium glycinate, or magnesium flakes to a bath or foot soak can help with PMS symptoms.
So tell me friends: do you change your nutrition throughout your cycle?
If you’re looking to reset your health and nutrition habits, especially as we head into summer, join us at Total Body Reset! All the details are here. We’d love to see you in the group, especially if you’re looking for increased energy and happy, balanced hormones.
hugs and kisses
gina
Further:
Exercise during your cycle
Seed cycle
Balance blood sugar and make healthy changes
