Cravings, cramps and crying: every woman knows the experience of having her period and the roller coaster ride she experiences during her menstrual cycle.
For approximately 28 days from when periods begin for the first time in life (average age of 12 years) until a woman reaches menopause (average age of 51 years), she will go through four stages of a menstrual cycle: the phases menstrual, follicular, ovulatory and luteal. .
During each, the rise and fall of hormones causes the body to undergo multiple biological processes, such as releasing an egg and causing the lining of the uterus to thicken to prepare the body to conceive and carry a fetus.
Shira Barlow, a registered dietitian, writing for Goop, explained that each stage requires different nutrients to fuel the body and prepare it to carry out the processes more effectively and manage the side effects that accompany them.
Each menstrual stage requires different nutrients to fuel the body and prepare it to carry out the processes more effectively and control the side effects that accompany them.
The menstrual cycle begins with the menstrual phase, or menstruation, which begins on the first day of a period if a woman is not pregnant and ends when bleeding stops. During the several days of a period, the lining of the uterus is shed.
During menstruation, the hormones estrogen and progesterone are low, causing a drop in energy and mood. During her period, Mrs. Barlow sayingthe body craves warmth, comfort and rest.
During the menstruation phase, it is important to focus on foods that are easily digestible and rich in nutrients and minerals, such as iron, vitamin C and magnesium.
Iron acts to replenish the body of blood lost over a period and vitamin C helps the body absorb iron.
Magnesium acts as a muscle relaxant and can help relieve painful cramps.
Foods to eat include red meat, liver, oysters, kale, sardines, pumpkin seeds, almonds, spinach, and dark chocolate.
Coinciding with menstruation is the follicular phase, which begins the day the woman has her period and can last from 11 to 27 days. This is when an egg matures, causing the body to thicken the lining of the uterus that will be shed during menstruation.
During the latter part of this stage, estrogen begins to slowly rise, which will improve mood and energy, and a rise in luteinizing hormone (LH) will increase sexual desire.
Barlow said bloating may occur and the rate at which the body digests and expels food may decrease. That’s why he likes to focus on fermented foods, like kimchi, sauerkraut, and pickled onions. He also recommended foods that balance estrogen, such as pumpkin and flax seeds.
About 14 days after the start of a period, the ovulatory phase begins and usually lasts until 14 days before the start of the next cycle.
It is when the body releases an egg into the fallopian tubes where it waits to be fertilized by sperm.
During this stage estrogen and LH are the highest.
Because estrogen is at its peak, Barlow said it’s important to consume foods that help metabolize excessive amounts of the hormone so it doesn’t build up in the body.
To do this, people should eat foods such as cabbage, broccoli, cauliflower, and Brussels sprouts.
The luteal phase overlaps the ovulatory phase. This lasts from day 15 to 28 of a 28-day cycle.
As an egg travels from the ovary and through the fallopian tubes, the hormone progesterone rises to prepare the lining of the uterus for pregnancy.
If pregnancy does not occur, estrogen and progesterone levels fall and the lining of the uterus is shed for a period, beginning the menstruation phase and beginning a new menstrual cycle.
During the luteal phase, a woman’s appetite and metabolic rate will increase, which is what creates cravings and the desire to eat more.
As the body burns more energy, Barlow said it’s important to eat hearty foods that prevent blood sugar from dropping.
She recommended foods similar to those during the menstrual phase, such as red meat, oysters, beans and nuts, as well as sweet potatoes, chicken, squash, salmon and beets.
Additionally, egg yolks and avocados can help with mood swings and fatigue as serotonin and dopamine levels drop, which is what can trigger the characteristic mood swings that occur before and during a period.
Leafy greens and nuts can help with bloating and water retention.
And to satisfy any cravings that arise, women can consume ‘mindful indulgences,’ like dark chocolate, peanut butter, and caramelized sweet potatoes.