A healthy, balanced diet should play a role in every phase of life. For people with menstrual cycles in particular, it is important to consume sufficient nutrients and calories, make the right food choices and ensure a healthy, personalized diet.
Food and the menstrual cycle - what science says
Cycle coaches on social media, creative advice for regular ovulation, the right foods for menstrual cramps or PMS nutritional advice – the internet is teeming with self-proclaimed cycle experts. Whether a cycle-based diet really brings more happiness, performance or energy is not so easy to answer scientifically. The complex process of the menstrual cycle, which varies from person to person, is controlled by hormones. These are the female sex hormones oestrogen and progesterone on the one hand and luteinizing and follicle-stimulating hormones on the other.
In addition to sport, nutrition also influences the menstrual cycle via messenger substances in the brain. According to studies, magnesium, for example, can reduce cramps during menstruation and reduce PMS symptoms. However, according to experts, magnesium should be supplemented in tablet form in order to take the required daily amount. An adequate supply of omega-3 fatty acids and calcium is also important.
If you want to eat a cycle-oriented diet, you can also make sure that you provide your body with 20% more energy in the form of carbohydrates, fats and proteins than normal in the week before your period. The focus in the first half of the cycle up to ovulation should also be on protein intake, while carbohydrates should dominate the plate in the second half of the cycle.
The most important basics of cycle-based nutrition
Especially in the first phase, the menstrual phase, you should make sure you get enough iron, vitamin A and magnesium in your diet. Iron is particularly abundant in seeds, nuts, wholegrain products, pulses and meat. You can get enough vitamin A from colorful fruits and vegetables. Magnesium-rich foods include cocoa, sesame, seeds and oatmeal.
Menstruation is followed by the follicular phase, in which the main focus is on the intake of proteins such as nuts, seeds, kernels or pulses. However, probiotic foods are also useful in this phase, such as sprouts, sauerkraut, kombucha or kimchi.
In the ovulation phase, your plate should contain plenty of fiber, calcium and all kinds of fruit and vegetables. Calcium is mainly found in pulses, nuts and seeds as well as various grains such as oats, spelt and amaranth. Poppy seeds and sesame seeds are also a wonderful source of calcium.
In the fourth and final phase, the luteal phase, you can make sure to integrate B vitamins, omega-3 fatty acids and zinc into your diet. As described above, you should cover your higher energy requirements with carbohydrates and proteins during this phase.
What is generally recommended
It is generally recommended to avoid white flour and convenience foods, sugar, caffeine, alcohol and animal products as much as possible, especially in the first and fourth phases. In addition to making the right food choices, you can also try so-called “women’s herbs” during your cycle. These can not only alleviate menstrual cramps, but also regulate your hormone balance and influence your mental well-being. Well-known “women’s herbs” include lady’s mantle, monk’s pepper, yarrow and shepherd’s purse. However, chamomile, mint, lemon balm or nettle can also support you during the different phases of your cycle.
