Guest post by Dr. Courtney Stewart, a Registered Nutritionist and Inoya Women’s Health Expert.
Your menstrual cycle is far more than just a period once a month. Much like the changing seasons, your body goes through a series of distinct phases, each with its own symptoms and signals. Understanding these phases and the specific needs of your body during each one can empower you to take control of your health and wellbeing. As a Registered Nutritionist and Women’s Health Expert, I’m here to guide you through what each phase means for you and how you can best support your body.
Menstrual Phase: Winter (Days 1-5)
The menstrual phase, often referred to as your body’s “winter,” is the time of menstruation. During this phase, your energy levels are at their lowest, and your body is shedding the uterine lining. It’s a time to focus on rest, nourishment and a lot of selfcare!
What to Eat: During your period, your body loses iron, so replenishing this essential nutrient is crucial. Incorporate iron-rich foods like red meat, chicken, fish, legumes, lentils and leafy greens into your diet; organ meats such as liver are incredibly high in iron (if you can stomach it, that is). Iron-rich foods are also high in magnesium which can help with cramps. Staying hydrated is equally important, as it helps alleviate bloating. Herbal teas such as peppermint or ginger can also provide comfort and reduce pain.
Menstrual Care: Throughout your cycle, consider using non-toxic period products like those from Inoya. I love these products as they are designed to be free of harmful chemicals, offering a safer alternative that aligns with your health goals. They help reduce exposure to toxic metals often found in conventional products, providing peace of mind and better menstrual care.
Follicular Phase: Spring (Days 6-14)
The follicular phase, your body’s “spring,” is marked by the end of menstruation and the preparation for ovulation. Hormones like oestrogen begin to rise, leading to increased energy, mood and mental clarity. This is a time of renewal and growth, much like the spring season.
What to Eat: Focus on foods that support hormone production and provide a boost of energy, like soybeans, tofu, edamame and tempeh. Including fermented foods like yoghurt and kimchi support gut health, which is closely linked to hormone balance. Regular physical activity can further enhance your energy and mood during this phase.
Ovulation Phase: Summer (Days 15-17)
The ovulation phase is your body’s “summer,” a time when your energy and libido are at their peak. This phase is all about fertility, as your body releases an egg and prepares for possible conception.
What to Eat: To support ovulation, include omega-3-rich foods in your diet, such as fatty fish, flaxseeds, and walnuts. These healthy fats reduce inflammation and promote hormone balance. Incorporate plenty of colourful vegetables and fruits to provide a wide range of vitamins and antioxidants. Staying hydrated is also key during this phase, so be sure to drink plenty of water and herbal teas.
Luteal Phase: Autumn (Days 18-28)
The luteal phase, known as your body’s “autumn,” is the period between ovulation and the start of your next period. During this phase, progesterone levels rise, which can lead to symptoms like mood swings, bloating, and cravings.
What to Eat: Magnesium is your best friend during the luteal phase. Foods like avocados, dark chocolate, and whole grains can help ease PMS symptoms and stabilise mood. It’s also wise to reduce caffeine and sugar intake, as these can exacerbate mood swings and fatigue. Additionally, focus on complex carbohydrates like sweet potatoes and whole grains to keep your blood sugar levels stable.
