Samantha Frost, Your Superās Global Head of Nutrition, shares what you should eat during your menstrual cycle to support happy hormones.
Cycle Foods: What to Eat During Your Menstrual Cycle Phases:
How The Right Foods Can Support Happy Hormones
Samantha Frost, Global Head of Nutrition- Your Super
"Everything in your body is connected: Your brain and hormones respond directly to what you eat, how you move, and what you think. That's why it's important to look at your menstrual cycle holistically. When you exercise regularly and support your body with nutrient-rich superfoods you can support happy hormones. The best part? Itās much easier than you think."
Menstruation is a highly complex cycle managed by many different hormones. When you understand the chemical changes that are happening in your body before, during, and after your period, you can better support your hormones and feel more balanced.
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Read on to learn about each phase of your cycle and how you can support your hormones with the proper nutrients.
Lifestyle and Nutrition Tips for Each Phase of the Menstrual Cycle: How to Give Your Body What it Needs
Menstrual phase (day 1 to day 5)
What happens in your body
The first day of menstruation marks the beginning of a new menstrual cycle. At this time, the lining that developed during the luteal phase detaches and is excreted with bleeding. This process is triggered by the concentration of the hormones progesterone and oestrogen in the blood which quickly drops because no pregnancy has occurred. Cravings, cramps, and mood swings are unfortunately not uncommon during this time.
Your body needs these nutrients
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- Omega 3 fatty acids
- Vitamin A
- Magnesium
- Iron
Nutrition and lifestyle tips
Rest & Sleep: It is best to create a sleep routine to get about 8 hours of sleep every nightāEspecially during the menstrual phase. Having trouble falling asleep? Then check out our tips for how to improve your sleep.
Go Green: Certain greens contain important micronutrients such as vitamin C, beta-carotene, magnesium, iron, and amino acids, which replenish nutrients and boost your energy levels.
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Sam recommends
Just 1 tsp provides the equivalent of 1 handful of nutrient-rich greens, including wheatgrass, spirulina, and chlorella.
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Contains iron from beetroot, which promotes the formation of red blood cells. Moon Balance is also rich in Vitamin C from the hibiscus and contains maca which provides calcium and has an adaptogenic effect that can support your nervous system.
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Follicular phase (day 6 to day 12)
What happens in your body
The follicle-stimulating hormone FSH plays a crucial role in this phase. It stimulates the growth of follicles in the ovaries, which increases the level of oestrogen in the blood and releases dopamine and serotonin. There is usually one egg cell in each follicle. During this phase, one follicle wins out over the others because of its size advantage and the egg continues to mature until it is ready to ovulate. During this phase of the cycle, many women feel full of energy and creativity.
Your body needs these nutrients
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- Potassium
- Proteins
- Carbohydrates
Nutrition and lifestyle tips
Eat enough protein: Make sure you include full sources of protein in your main meals in order to stimulate and support cell growth. Complete proteins are made up of 9 essential amino acids found in a variety of foods including quinoa and chia seeds.
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Sam recommends
The perfect skin food blend: The combination of moisturizing skin foods such as aloe vera, pea protein, and real vanilla make this superfood mix a creamy addition to lattes, desserts, oatmeal, and smoothies. By the way: this mix is rich in vitamin C which stimulates the bodyās natural collagen production!
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A plant-based protein powder containing 5 powerful superfoods to keep you full longer and provide clean, natural sources of energy. Perfect before or after a workout!
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Ovulation phase (day 13 to day 18)
What happens in your body
During this stage, the hormone LH triggers ovulation. The egg bursts out of the follicle and makes its way from the ovary into the outer part of the fallopian tube. There the egg is fertile for 8 to 18 hours. If fertilization does not occur during this time, it dissolves completely. Due to the release of oestrogen, you may feel invincible and full of energy during this phase.
Your body needs these nutrients
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- Dietary fibre
- Calcium
- Antioxidants
Nutrition and lifestyle tips
Be active: Ovulation is associated with a rush of hormones that provide a burst of energy. During this time you may notice your mood feels stable and you can feel more energetic than usual. Schedule active breaks every 90 minutes during the workday by taking a walk or dancing around the house.
Get social: It's best to plan activities with your friends during these days. Ā
Savory> sweet: Avoid sweet snack traps and snack on something hearty to avoid a spike in blood sugar.
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Sam recommends
This plant-based protein powder supports the muscles for active days and is perfect for hearty snacks that are healthy and filling thanks to an extra portion of greens! The valuable blend with moringa, alfalfa, and spirulina, which is rich in vitamins and antioxidants.
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Even without caffeine, you'll feel strong and full of energy. So replace your morning cup of coffee with a delicious Super Brew Latte - similar flavor but 75% less caffeine! The combination of roasted lupine and black tea boosts digestion and brain activity at the same time: for clean focus all day long.
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Luteal phase (day 19 to day 28)
What happens in your body
The follicular envelope closes after ovulation and forms the corpus luteum. This produces the hormone progesterone, which is responsible for turning the uterus into a nutrient-rich nesting place. If a fertilized egg does not visit, the lining of the uterus detaches and a new cycle begins. Your energy level drops and you may feel more sensitive or lethargic. So take slow down during this time and make time for rest and relaxation! These relaxation tips can help soothe you during this time period.
Your body needs these nutrients
-
- Omega 3
- Vitamin B
- Calcium
Nutrition and lifestyle tips
Beware of cravings: Your body will compensate for lack of energy and imbalance with sugary snacks. Go for healthy snacks like bliss balls or fruit and veggies that you can prepare ahead of time!
Avoid stress: Emotionally, you may feel more sensitive during this time. Sip on a soothing latte in the afternoon with functional mushrooms and ashwagandha will calm the nervous system and promote stress resilience.
No midnight snacks: Low-carbohydrate dinners prevent a night-time snack attack that keeps you unnecessarily awake and spikes blood sugar! Another sleep hack: It's best to go to bed before 11 p.m.
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Sam recommends
To support sustained energy and more concentration, add Energy Bomb to a smoothie or latte. This superfood smoothie mix can boost your energy level for hours thanks to guarana and macaā which provide natural energy - without the caffeine crash.
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The high-quality blend of premium cocoa powder, vital mushrooms and ashwagandha promotes inner balance, calms the nerves, and satisfies your craving for sweets naturally. Simply enjoy it as a chocolate latte or mix it into desserts to satisfy your sweet tooth.
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Last but not least
This is not about controlling your body or achieving any level of perfectionism. Be sensitive and patient with yourself. Listen to your body and pamper it at every stage. You got this!
Sources:
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Draper CF, Duisters K, Weger B, Chakrabarti A, Harms AC, Brennan L, Hankemeier T, Goulet L, Konz T, Martin FP, Moco S, van der Greef J. Menstrual cycle rhythmicity: metabolic patterns in healthy women. Sci Rep. 2018 Oct 1;8(1):14568. doi: 10.1038/s41598-018-32647-0. Erratum in: Sci Rep. 2019 Apr 3;9(1):5797. PMID: 30275458; PMCID: PMC6167362. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6167362/
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