Posted: March 28, 2018 Contributor: administrator

Foods to Fuel the Ups and Downs of Your Monthly Cycle

Let’s be real, being a woman can be tough—our bodies are on a rollercoaster of hormonal ups and downs, with a variety of surprises to even the most regular cycles. Instead of fighting it, it’s time to embrace it! Knowing the why behind hormonal shifts allows you to properly fuel your body with the nutrients it needs to help make your monthly cycle as bearable as possible.

DAY 1-6: Menstruation Phase

During this stage, hormones are shifting, and your body is recovering from the grueling pre-menstrual Luteal Phase. Despite the relief your body feels, the shift in hormones can leave you groggy with a decreased appetite. Help your body out by adding iron-rich foods like fish, spinach, broccoli, grains, and lentils to your diet to help keep energy levels consistent, while upping your vitamin B and C intake with whole grains, eggs, and a variety of fruits.

Day 6-13: Follicular Phase

Your body’s estrogen levels are rising, and your energy, libido, and confidence are at a high during this phase. Capitalize on the boost in mood by getting proper sleep, exercise, and incorporating a variety of foods into your meal plan – particularly protein. Get your share of lean meats, fish and poultry, along with nuts, eggs, and yogurt. Don’t forget your servings of fruits and veggies, either!

Day 13-20: Ovulatory Phase

Thought you felt good last week? Estrogen levels peak even more this week, so be sure to work with your body to help balance it out and move it out of your body. This means up the fiber, antioxidants, and sulfur-rich veggies. Fresh juices and veggies are a great go-to. Live it up during this period, because the next can be less than ideal…

Day 21-28: Luteal Phase

This phase may bring the dreaded mood swings, body cramps, and other pre-menstrual fun. During this week, it’s important to fuel your body and mind with a balanced meal full of vitamin B-12, whole grains, and leafy greens to encourage the production of serotonin and other hormone regulators, smoothing out the decrease in estrogen.

No matter what part of your cycle you are experiencing, it’s important to remember that every body is different and has different needs. There are no right or wrong answers when it comes to caring for yourself, as long as you are happy and healthy. 


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