Compiled by Marilynn Manuel
For many women, the hormonal fluctuations associated with the monthly menstrual cycle significantly affect their appetite and mood.
While some women report a decrease in appetite, others may become ravenous for certain foods—particularly carbohydrates and sweets—during the days leading up to and during their cycle.
These changes are mainly due to the rise in estrogen and progesterone hormones, which regulate satiety and appetite.
While many simply give in to these cravings - or starve themselves during a period of low appetite - research has found that eating the right foods during each phase of the menstruation cycle can help the body through hormone fluctuations and improve overall body function.
What are the phases of the menstrual cycle?
The menstrual cycle has four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. All of these phases prepare the body for pregnancy.
Menstruation (menses):
This phase begins on the first day of your period, marking the shedding of the uterine lining - and experiencing blood loss - if fertilisation hasn’t occurred. At this point, estrogen and progesterone are at their lowest, which may leave women feeling tired and low in energy.
Vitabiotics representative and health coach Jodi Montlake says that during this phase of the cycle, women should eat foods that are not only rich in iron but also anti-inflammatory.
Opt for anti-inflammatory foods, eating lots of iron-rich dark, leafy green plant foods like spinach, kale, watercress, bok choy, and broccoli. Incorporate various colourful whole foods in your diet, such as figs, prunes, and pineapple. Also, support your body with nutrient-dense options like salmon, poultry, red meat, sardines, turmeric, lentils, seeds, quinoa, and ginger.
She adds that rest during this time is essential.
Meanwhile, magnesium-rich foods like dark chocolate, avocado, and bananas can also help with cramping and sleep.
Follicular phase:
This phase starts with menstruation and continues until ovulation. During this time, the ovaries develop follicles, which house eggs. The lining of the uterus also thickens and prepares for a potential pregnancy.
During this stage of the menstrual cycle, Montlake advises that you start packing protein and omega-3-rich foods “to support your energy and overall well-being.”
Ensure you get enough healthy fats (avocado, seeds) and complex carbohydrates (quinoa, brown rice).
Ovulation:
This phase occurs when a mature egg is released from the dominant follicle in the ovary, typically around day 14 of a 28-day cycle. Similarly to the follicular phase, you should focus on lean proteins, healthy fats, and complex carbs.
“Things like berries, leafy greens, oily fish and avocado are all great now,” shares Montlake.
Luteal Phase:
This phase begins after ovulation and continues until the next menstrual cycle. The corpus luteum, formed from the remaining follicle, produces hormones that prepare the uterus for a possible pregnancy.
During this phase, you should focus on balancing your mood and energy levels and manage PMS symptoms with complex carbohydrates like sweet potatoes and whole grains, which can help stabilise your mood and energy. If cravings hit, choose healthier options like dark chocolate or fruit instead of sugary treats.
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