What is the menstrual cycle?
“The menstrual cycle is the series of changes a woman's body goes through to prepare for a pregnancy. About once a month, the uterus grows a new lining (endometrium) to get ready for a fertilized egg. When there is no fertilized egg to start a pregnancy, the uterus sheds its lining. This is the monthly menstrual bleeding (also called menstrual period) that women have from their early teen years until menopause, around age 50.
There are FOUR phases of your 28 menstrual cycle.
Menstrual phase (From day 1 to 5)
Follicular phase (From day 1 to 13)
Ovulation phase (Day 14)
Luteal phase (From day 15 to 28
Menstrual phase 1 (day 1-5)
This starts on the first day of your menstrual cycle and will usually go on for 3-5 days of the cycle. This is when the uterus sheds its inner lining of soft tissue. It’s what we usually call ‘being on your period’. When you bleed.
What to eat!
Menstruation phase: increase your nutrients, warmth and comfort
Sea vegetables e.g. kelp
Sweet potato
Activated brown rice
Kefir or probiotic yoghurts
Pumpkin seeds
Millet- based cereals
Wheat germ
Protein of choice; beef, chicken, lentils, fish, eggs, tofu
Nuts
Supplements and herbs
You need magnesium rich foods to help with cramps and migraines. These are:
Green leafy vegetables (e.g. spinach and kale)
Fruit (figs, avocado, banana and raspberries)
Nuts and seeds.
Legumes (black beans, chickpeas and kidney beans)
Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
Seafood (salmon, mackerel, tuna)
Vitamin B rich foods to help with breast tenderness, clotting cramps and migraines
Whole grains (brown rice, barley, millet)
Meat (red meat, poultry, fish)
Eggs and dairy products (milk, cheese)
Legumes (beans, lentils)
Seeds and nuts (sunflower seeds, almonds)
Dark, leafy vegetables (broccoli, spinach, kai lan)
Fruits (citrus fruits, avocados, bananas)
Working out: This is day one of your cycle, when you've just started your period. During this phase your oestrogen and progesterone have dropped, making your carbohydrate/glycogen feasy to store. For some, doing lighter workouts is most beneficial. But for others who may go through extreme PMS symptoms such as cramps, constipation or diarrhoea, you may want to take it easy. Going for slow runs or walks may help. Try out yoga and push yourself to stretch your core every morning and every evening. If you can, try doing ab exercise that refrain from going into the foetal position. Avoid slouching because this tightens the stomach and causes your cramps to worsen. Stretch your stomach for better circulation.
Follicular phase (day 1-13)
This phase will also start on the first day of the cycle. And will last about 13 days. This is when thepituitary gland secretes a hormone that stimulates the egg cells in the ovaries to grow. One of the eggs begin to mature like a sack. It takes 13 days for the egg to reach maturity. While the egg cell matures, its follicle secretes a hormone that stimulates the uterus to develop a lining of blood vessels and soft tissue called endometrium.
What to eat!
Follicular phase: mood boosting foods
Salad vegetables
Flaxseeds
Avocado
Broccoli
Nuts/seed mix
Probiotic yoghurt
Zucchini/ courgettes
Buckwheat
Salmon
Kefir
Supplements and herbs
During this phase, you need to build on your probiotics: they are good daily support to aid digestion, detoxification, immunity and mood. This is the time to each yogurt. It’s the best source of probiotics.
This is a list of foods to help with your mood:
1. Berries
Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress.
2. Beans
Black beans, lentils, and lima beans are all rich in magnesium, a mineral that functions to provide relaxation and calm.
3. Dark Chocolate
Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Brain healthy dark chocolate is full of protein and fiber and supports a positive mood and healthy cognition.
4. Fish
Mackerel, salmon, sardines, and trout all have high amounts of omega-3 fatty acids, which can alleviate anxiety.
5. Herbal Teas
Many herbal teas, such as chamomile, have calming properties. Black, green, white and red (rooibos) teas are also rich in antioxidants. Drinking a cup of warm tea can relieve stress and lift the spirits.
6. Leafy Greens
Kale is loaded with mood-moderating magnesium and raw spinach contains bliss-enhancing nutrients.
7. Whole Fruits
Apples, bananas, and oranges are packed with fiber and vitamin C. The sweet tastes and aromatic smells of these fruits can brighten one’s outlook and promote well-being.
Foods to Avoid for mood
Caffeine
Alcohol
Sugar
Breads
Pasta
Potatoes
White Rice
Working out: This is when oestrogen and progesterone are building. Use these hormones to your full advantage. Work on full body weight workoutsstart doing presses, squats, crunches and pull ups to feel taught and toned.
Ovulation phase (day 14).
On the 14thday of the cycle, the pituitary gland secretes a hormone that causes the ovary to release the matured egg cell. The released egg goes right into the fallopian tube.
What to eat!
Ovulation phase: energy boosting foods and hormone regulating foods
Quinoa
Eggs
Kale
Radishes
Wholegrain: breads, pasta, rice
Fruits: berries, citrus, papaya
Supplements and herbs
Time to take Vitamin B6. This supports energy production, mood and hormone regulation throughout the month.
pork.
poultry such as chicken or turkey.
fish.
bread.
wholegrain cereals such as oatmeal, wheatgerm and brown rice.
eggs.
vegetables.
soya beans.
Working out: This is the time when your body will feel a bit tighter, you may experience muscle aches. You will need to stretch and loosen up your muscles. Put a little extra effort into pre and post workout warm ups. If you currently take protein shakes during this time, this is the phase to be even more keen on taking it during thr first 30 minutes after your worout. I take vegan protein, this helps me to build lean muscle and with quicker recovery.
Luteal phase (day 15-28)
This starts on the 15thday and goes on until the end of the cycle. The egg is released during ovulation and stays in the fallopian tube for 24 hours. If sperm doesn’t fertilise the egg, then the egg disintergrates
What to eat!
Luteal phase: sleep aid foods, anxiety relief foods
Cauliflower
Cucumber (water retention)
Squash
Caffeine- free herbal teas
Sesame seeds
Spinach
Brown rice
Protein of choice: tofu, chicken, lean meats, fish and seafood
Berries
Turmeric latte blend
Dark chocolate
Supplements and herbs
Working out: during this time you may be experiencing water retention and other pre-menstrual symptoms. They can make high intensity workouts feel like a chore. Instead of heavy lifting at the gym you could try going on a bike ride or for a run or you may want to fo swimming. If you feel more comfortable at the gym, try get in half the time of your workouts or half the frequency. If you go 5 days a week. 2-3 will be okay. If you work out for 1.5 hours, 1 hour will be good.
References:
'Flo' App
'Moody' App
https://www.menstrupedia.com/articles/physiology/cycle-phases
https://myhealth.alberta.ca/health/pages/conditions.aspx?hwId=tn9930
https://www.cosmopolitan.com/uk/body/fitness-workouts/news/a46653/how-to-train-around-your-menstrual-cycle/
