Many women lack awareness of the scientific connection between nutrition and the menstrual cycle. It is beneficial to familiarize oneself with the current research on nutrition during this time, especially for those looking to enhance their diet or lose weight. Following healthier eating habits can be more challenging at specific points in the month, as weight fluctuations of up to 2kg are common due to hormonal shifts and fluid retention. Evidence suggests varying nutritional and fluid needs during different phases of the menstrual cycle. While it may seem complex and daunting to navigate, gaining a deeper understanding of your body's changes throughout the menstrual cycle can be valuable.
What actually happens throughout the 28-day cycle?
To begin with, it's important to note that each woman is unique, with a distinct body and a menstrual cycle that varies and may fluctuate monthly. The 28-day cycle duration is determined by the average length of the menstrual cycle.
In the menstrual cycle, the body undergoes two distinct phases: the follicular phase and the luteal phase. The follicular phase usually spans the initial 15 days of the cycle, while the luteal phase covers the latter half, from day 16 to 28. Hormone levels fluctuate during each phase, potentially influencing the body's reactions to both exercise and food.
Here is a general overview of the changes that occur in your body throughout a menstrual cycle:
Early Follicular Phase (days 1-6): During this phase, low levels of oestrogen and progesterone may lead to a decrease in energy levels.
Late Follicular Phase (days 7-12): Oestrogen levels rise in preparation for ovulation, which can result in an increase in energy levels.
Ovulation (days 13-15): Peak levels of oestrogen, progestogen, and other hormones may make you feel more energized.
Early Luteal Phase (days 16-21): Oestrogen levels remain elevated but start to decline gradually.
Late Luteal Phase (days 22-28): Energy levels typically decrease in the latter part of this phase due to reduced oestrogen levels as the body readies itself for menstruation.
Are there any nutritional tips that can assist you in syncing with your body's menstrual cycle and managing hormonal fluctuations effectively?
The Follicular Phase:
During the initial phase known as the follicular phase, low levels of oestrogen and progesterone can lead to a decrease in energy levels. To combat this fatigue, it is beneficial to include more slow-releasing carbohydrates in your diet, such as oats, wholegrain pasta, rice, bread, lentils, and pulses. These foods will provide a sustained source of energy for your body. Additionally, boosting your consumption of iron-rich foods like red meat (in moderation), dark-green leafy vegetables (e.g., spinach), and dried fruits (e.g., raisins and apricots) can be helpful. To enhance the absorption of iron in the bloodstream, consider increasing your intake of vitamin C through sources like citrus fruits and berries, and try to consume them alongside your iron-rich meals.
The Ovulation Period:
Chocolate cravings may begin during ovulation, possibly triggered by higher levels of oestrogen and progesterone hormones. To curb these cravings, consider boosting your fat and protein intake with foods such as avocados, chicken, fish, eggs, and nuts. Research suggests that incorporating more healthy fats and full-fat dairy into your diet could potentially reduce sugar cravings [1].
The Luteal Phase:
In the luteal phase, which follows ovulation, it is typical to experience heightened appetite and cravings for food. [2]. During this phase, lower levels of serotonin and leptin may be one reason for certain changes. Serotonin, a crucial hormone for regulating mood, well-being, and happiness, can significantly impact food cravings. Leptin, known as the hunger hormone, signals when we are full. It is essential to maintain proper nourishment by consuming foods rich in fiber like whole grains, fruits, vegetables, legumes, nuts, and seeds. Incorporating high-fiber foods into your diet can help you feel satiated for longer periods and potentially curb food cravings. Constipation, particularly in the first half of the luteal phase, is common, and a diet high in fiber can alleviate this issue.[3].
To conclude:
Understanding your menstrual cycle and being aware of your body's hormonal fluctuations can assist in recognising your body's dietary requirements. It is crucial to consume slow-releasing carbohydrates like oats, wholegrain pasta, rice, bread, lentils, and pulses to avoid feeling sluggish, particularly in the initial phase of your cycle. Additionally, paying attention to your iron consumption and including foods rich in iron in your diet during the first week of your cycle is essential.
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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