Cycle Tracking and Nutrition

Article by Olive Rosenvinge

What is the Menstrual Cycle?

The menstrual cycle is an ongoing process throughout the month ending with the shedding of the uterine lining which is menstruation. The average cycle is 28 days and involves a fluctuation of hormones, namely Oestrogen, Progesterone, LH and FSH.

The first half of the cycle is called the Follicular Phase, and the second half is the Luteal Phase. Ovulation is sandwiched between them. Tuning into where you are in your cycle and your patterns could help you improve your strength, performance, mood and energy levels at each phase, and manage any premenstrual symptoms. Remember, every woman is different and your ‘normal’ might be different from your friends. You know your body best.

Menstruation

  • 1 to 7 days

  • The bleed (the period)

  • Oestrogen and Progesterone hormones are low

  • Rest is important

Symptoms: bloating/inflamed, cramps, irritability, nausea, more tearful, gut related symptoms (e.g., looser stools) due to low progesterone levels.

Foods: Aim to eat unprocessed, nutrient rich, anti-inflammatory and easy to digest foods to keep energy and blood sugar levels steady. Focus on iron rich foods (pulses, lentils, pumpkin seeds, prunes, spinach, grass-fed beef, eggs and fish). Get a good mix of lean proteins, healthy fats and low GI (glycaemic index - how quickly and significantly they raise blood sugar levels after a meal) complex carbohydrates.

Exercise: Rest or very low intensity exercise such as walking.

Follicular Phase

  • 3 to 11 days

  • Oestrogen starts to rise

  • Our energy goes up, we’re more creative, sociable and have more stamina

Symptoms: not many debilitating symptoms

Food: Aim to eat light, fresh vibrant vegetables and fermented foods to support gut health and oestrogen clearance

Exercise: do more intense exercises like HIIT and cardio

Ovulation

  • 12 to 18 days

  • We release an egg and Oestrogen surges

  • Energy levels are very high, we are very outgoing, motivated, and confident, stronger in the gym, libido is high, our skin looks better, and we typically have a smaller appetite. This week tends to be everyone’s best

Symptoms: breast tenderness

Foods: Aim to eat plenty of leafy greens and fresh vegetables to optimise our gut and promote better overall health. Incorporate lots of antioxidant-rich foods, fibre, and wholegrain carbohydrates. Choose monounsaturated and polyunsaturated fats, and foods which are rich in vitamin D and folic acid

Exercise: continue to participate in high intensity activities like kickboxing, running, and rowing

Luteal Phase

  • 13 to 24 days

  • The time between ovulation and our period

  • Oestrogen falls and progesterone (our calming hormone), starts to rise. Higher progesterone levels naturally make us more insulin resistant which is why women start to feel hungrier and crave sweet things. There is an increase in body temperature by half a degree, which could impact sleep. Metabolism increases, burning 300 calories extra on average. There is a higher protein and fat breakdown in this phase, so it essential to ensure these macronutrients are consumed.

Symptoms: sleep disturbance, feeling more groggy, irritable and maybe a bit off the mark when it comes to performing in work or in exercise. We retain more fluid, so try to cut down on caffeine, alcohol and salt as they can exacerbate water retention and bloating

Foods: Aim to eat high protein and healthy fats, colourful fruit and vegetables to increase antioxidant levels, complex high-fibre carbohydrates to curb sugar cravings. Include magnesium-rich foods to support sleep, focus on Calcium and B vitamins, especially B1 and B6 to support hormonal health.

Exercise: We need to start slowing down the exercise and focus on restorative practices like yoga

Summary

Our hormones, brain, metabolism, immune system, stress response and digestion all change throughout our cycle.

We need to work with the changes if we want to optimise our hormones and feel our best.

Overall, nutrition can play a significant role in how you experience your menstrual cycle

Take Home Message

• Base your diet around whole, plant-based foods, quality proteins and healthy fats a good foundation

• Drink plenty of water

• Listen to your body

• Every woman’s cycle is different

This blog post was written by Olive Rosenvinge. Olive has a first class degree in Food Science and Nutrition from the University of Leeds and looks forward to a future career helping people to eat better to maximise our quality of life and debunking nutrition myths. Her interests and hobbies include running, cooking and often hosting weekly dinner parties and events for her family and friends. You can find her on Instagram @lusciouslylivs.

References:

https://www.forbes.com/health/womens-health/what-to-eat-during-menstrual-cycle-phases/

https://joinzoe.com/learn/podcast-the-menstrual-cycle-decoded

https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle

https://www.naturalnourishment.me

https://jodiebrandman.com/fhh/

https://www.thefoodmedic.co.uk


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