As women, our bodies go through a monthly menstrual cycle that is divided into different phases, each with its own unique hormonal fluctuations. Cycle syncing, also known as menstrual cycle nutrition, is a concept that suggests adjusting your diet to support your body's changing needs during each phase of your menstrual cycle. By eating foods that complement your hormonal shifts, you may be able to optimize your energy levels, mood, and overall well-being.
the most important thing for each phase of your cycle is keeping your blood glucose sugar stable to do that follow these tips
Fertility problems? It could be your glucose levels
Glucose and fertility are closely linked.
The higher the spikes in glucose levels in the diet, the higher the rate of ovulatory infertility (lack of ovulation).
Women and men with high insulin levels (a direct consequence of high glucose levels) are more likely to be infertile.
Glucose tricks:
Start with your vegetables
Then protein and fats
carbohydrates and sugars at the end
Have a savoury breakfast , not a sweet one.
Eat whole fruits only, avoid juices or dried fruits.
Have sweets as a dessert after meals, not as snacks.
Take a 10-minute walk after lunch and dinner
Before eating, drink a tablespoon of diluted apple cider vinegar in a glass of water.
Let's take a closer look at what to eat during each phase of your menstrual cycle.
1. Phase 1: Menstrual Phase (Day 1-5)
During the menstrual phase, estrogen and progesterone levels are at their lowest, which can result in low energy levels and mood swings. It's important to focus on nutrient-rich foods during this time. It is important to replenish levels of zinc and iron, paired with vitamin C for absorption and support hormone balance.
What to eat:
Iron rich foods to include during this time are red meats, tahini, dark leafy greens such as silverbeet, fresh herbs and spinach, and cacao powder.
Foods high in vitamin C, like citrus fruits and bell peppers, to enhance iron absorption.
Foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and flaxseeds, to reduce inflammation and support mood.
Another nutritional focus for this phase is deep nourishment through warming and grounding foods including soups, stews and curries. Adding anti inflammatory foods such as turmeric and ginger is a great way to help with period related pain and inflammation.
Reducing caffeine and increasing fluids including herbal teas is also beneficial during the menstrual phase to keep headaches and fatigue at bay.
2.Phase 2: Follicular Phase (Day 1 -13)
During the follicular phase, estrogen levels start to rise, leading to increased energy and mood stability. It's a good time to focus on foods that support estrogen metabolism and provide sustained energy.Nutrient focus: Vitamin B, Vitamin C & Zinc
What to eat:
Full fat greek style yogurt, eggs, salmon, sardines and leafy greens are fantastic sources of vitamin B.
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, which can support estrogen metabolism.
Fresh fruits and vegetables for their antioxidants and fiber content.
Pumpkin seeds are another nutritional focus of the follicular phase due to their high levels of the phytoestrogens.
leafy greens, sprouts, to support detoxification. incorporate avocado, known as a fertility food due to the vitamin E that promotes ovulation in the following phase.
3. Phase 3: Ovulatory Phase (Day 14)
The ovulatory phase is characterized by a surge in estrogen, which triggers ovulation. It's a time when you may feel at your best, with increased energy and mood stability. Focus on foods that support hormone balance and provide essential nutrients.The nutritional focus during this time is hydration, fiber and gut support to aid in the removal of excess estrogen.
What to eat:
Fibre rich vegetables like broccoli, brussel sprouts, asparagus, spinach, and dandelion greens also support glutathione production which supports the liver's detoxification of excess hormones. Other fiber rich plant foods such as non starchy vegetables, fermented vegetables, wholegrain, nuts, seeds will contribute to the regular elimination and health of your gut.
Antioxidant rich fruits such as blueberries, strawberries, raspberries and coconut are more helpful for hydration and liver support.
Reducing salt and increasing water intake during this time will ease fluid retention.
Foods rich in healthy fats, such as avocados, nuts, and seeds, to support hormone production.
High-quality protein sources like eggs and fish for essential amino acids.
Colourful vegetables and fruits for antioxidants and vitamins.
4.Phase 4: Luteal Phase (Day 15-28)
During the luteal phase, both estrogen and progesterone levels rise, but then start to decline towards the end of the cycle, which can lead to mood swings, bloating, and cravings. It's essential to focus on foods that support hormone balance, reduce inflammation, and promote relaxation.Nutrient focus: Magnesium & B12
What to eat:
Including protein with each meal and keeping blood sugar levels stable.
Energy production and progesterone production in the luteal phase are supported by magnesium and vitamin B6. Magnesium rich favorites include chicken, pumpkin seeds, sesame seeds, quinoa, dark chocolate. Fish, organ meats,and starchy carbohydrates such as pumpkin, sweet potato, and apples are rich sources of vitamin B6.
Foods rich in magnesium, such as leafy greens, nuts, and seeds, to support relaxation.
Herbal teas like chamomile and peppermint to promote relaxation and reduce stress.
Reducing caffeine, sugar and alcohol during the luteal phase will further support balanced blood sugar levels and ease the transition into the menstrual phase. Starting to incorporate more warming cooked meals.
In addition to the specific foods mentioned above, it's also important to stay hydrated throughout your menstrual cycle by drinking plenty of water and herbal teas. Listen to your body and pay attention to how different foods make you feel during each phase of your cycle, as individual responses may vary.
Remember, proper nutrition is just one piece of the puzzle, and taking care of your overall health through regular exercise, stress management, and adequate sleep is also essential for overall well-being during your menstrual cycle.
Conclusion
Cycle syncing is a holistic approach to health and well-being that takes into account the different phases of the menstrual cycle. By adjusting lifestyle habits such as diet, exercise, and self-care practices to align with each phase, women can optimize their physical and emotional health and reduce symptoms associated with the menstrual cycle. While cycle syncing is not a one-size-fits-all approach, it can be a useful tool for women looking to support their bodies and minds throughout the menstrual cycle.
check the blog on How To Train Around Your Menstrual Cycle: Tips and Strategies.
Check my FREE Hormonal Imbalance Quiz to see if your hormones are in check.
Buy the The PCOS Method for Fertility