The scientific background related nutrition and menstrual cycle is something not a lot of women are aware of, and it is good to get an understanding of the current evidence on nutrition during the menstrual cycle. In particular to women who are trying to improve their diet, or are aiming to lose weight, it may feel more difficult to follow healthier eating habits at certain times of the month. Also, weight fluctuations in women is very common, and some women can experience changes of up to 2kg due to hormonal changes and fluid retention. At certain times of the menstrual cycle, there is evidence of different nutritional or fluid requirements. Although this may seem confusing and a little overwhelming to follow, it may be good to have a better understanding of what your body is going through during the menstrual cycle.
What actually happens throughout the 28-day cycle?
Firstly, I want to mention that every woman is different, their body is unique, and their cycle will all be different and may change on a monthly basis. The 28-day cycle length is based on the average length of the menstrual cycle.
There are 2 phases that the body goes through in the menstrual cycle: the follicular phase and the luteal phase. The follicular phase is the first 15 days of the cycle (typically), and the luteal phase is the second half - so from day 16-28 (typically). During each phase of the cycle, hormone levels change, which can affect the body's responses to exercise and food.
Here is a rough guide as to what happens to your body during a cycle:
Follicular phase 1 (days 1-6). Oestrogen and progesterone levels are low, which may cause you to feel low in energy.
Follicular phase 2 (days 7-12). Oestrogen levels increase to prepare for ovulation, so you may feel your energy levels begin to rise.
Ovulation (days 13-15). This is where your oestrogen, progestogen and other key hormones reach their peak, so you may feel like you have more energy to burn.
Luteal phase 1 (days 16-21). You oestrogen levels are still higher, although they are starting to slowly reduce.
Luteal phase 2 (days 22-28). In the second half of this phase energy levels will begin to decrease due to low oestrogen levels, and your body prepares for menstruation.
What nutrition tips are there that may help you tune in to the body's menstrual cycle and therefore control these hormonal changes?
The Follicular Phase:
During the first phase (the follicular phase), the oestrogen and progesterone are low, which may cause you to feel low in energy. So, to help with the lower energy, it may be good to consume more slow-releasing carbohydrates such as oats, wholegrain versions of pasta, rice and bread, lentils and pulses. This will provide a good source of energy for your body. As well, it may be good to increase your intake of iron-rich foods such as red meat (in moderation) if you eat meat, dark-green leafy vegetables (i.e. spinach) and dried fruit (i.e. raisins and apricots). To help the body to absorb the iron into the blood, you may want to increase your vitamin C intake (such as citrus fruits and berries), and consume them in the same meal period as your iron-rich foods.
The Ovulation Period:
During ovulation is when you might start getting those chocolate cravings. These sweet cravings come possibly due to the increase in oestrogen and progesterone hormones. So a tip that may help keep the sweet cravings at bay is to increase your fat and protein intake (i.e. with foods like avocados, chicken, fish, eggs and nuts). There is evidence that eating more healthy fats and full-fat dairy can help reduce these sugar cravings [1].
The Luteal Phase:
During the second phase (the luteal phase, which begins after ovulation), it is common that you may see increased appetite and food cravings [2]. One possible reason for this is due to the fact that serotonin levels and leptin levels are lower during this phase. Serotonin is the key hormone that stabilises our mood, feelings of well-being and happiness, and can play a big role in food cravings. Leptin is the hunger hormone which tells us when we are full. So, it is important to try and keep your body adequately fuelled, in particular consuming foods high in fibre such as wholegrain, fruits, vegetables, beans and pulses, nuts and seeds. Foods that are high in fibre are great to include in the diet as they help you feel fuller for longer, and which may help prevent or reduce the food cravings. Constipation is also quite common in this phase (especially in the first half of the luteal phase), and consuming high-fibre foods will help reduce this problem [3].
To conclude:
Learning about your own menstrual cycle, and tuning in to your body's hormonal changes could help you understand your body's nutritional needs. Few key pointers to take on is that eating slow-releasing carbohydrates such as oats, wholegrain versions of pasta, rice and bread, lentils and pulses is important as it will help prevent the sluggish feelings you may get, especially during the first week of the cycle. It is also important to acknowledge your iron intake, and to consider eating foods with high-iron content especially during the first week of the cycle.
References
Ohlsson, B., Darwiche, G., Roth, B., Bengtsson, M., & Höglund, P. (2017). High fiber fat and protein contents lead to increased satiety reduced sweet cravings and decreased gastrointestinal symptoms independently of anthropometric hormonal and metabolic factors. Journal of Diabetes & Metabolism, 8(3).
Dye, L., & Blundell, J. E. (1997). Menstrual cycle and appetite control: implications for weight regulation. Human reproduction (Oxford, England), 12(6), 1142-1151.
Krogh, K., Chiarioni, G., & Whitehead, W. (2017). Management of chronic constipation in adults. United European gastroenterology journal, 5(4), 465-472.
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