Hormone foods that help each phase of a women’s cycle.
Does it make sense to eat different foods throughout the menstrual cycle?
YES, 100% - the foods you eat impact your hormones and can change how you feel, but stress also plays a big role. Here we will focus on foods that support you through your cycle.
HORMONE FOOD FOCUS!
Hormones are created from fat and protein, so eating avocados and fatty fish, like salmon or sardines will help you always.
Body tissues like muscle and bone are created from mostly protein, so focused on meat, beans, and milk products will keep you in the right direction.
Carbs support our brain and hormone function and that means eat your carbs in their form closest to NATURE. Breads and pasta aren’t the best, but sweet potato, quinoa, and fruit bring you in a better direction.
Some foods don’t help at all in any moment and those are: oils, processed foods, sugars, etc.
How to eat with your hormones.
As a women goes through her cycle, different hormones rise and fall. Here is a simple overview of what is happening with your hormones and how you can eat to support your hormones in the best way.
Days 1-5: During your period (Menstrual Phase)
Add in:
Iron-Rich Foods: To replace lost iron, consider foods like spinach, lentils, red meat, and eggs. Iron gives you energy and moves oxygen around the body. Without iron, you’ll be dead tired and will struggle to get out of bed.
Dark Chocolate: Contains iron and magnesium, which can help alleviate cramps and improve mood.
Magnesium supplements are also amazing for reducing cramps and muscle pain! Also support good sleep.
Days 9-14: Follicular Phase
Estrogen levels rise during this phase, so support your body in making it happen.
Add in:
Leafy Greens: Foods like kale, and arugula are rich in nutrients that support estrogen production.
Berries: High in antioxidants, which can help reduce inflammation and oxidative stress.
Nuts and Seeds: Especially pumpkin seeds, are good sources of magnesium and zinc.
Days 15-20: Ovulation
Estrogen starts to drop… and progesterone goes up.
Add in:
Eggs: Provide protein and healthy fats, and support overall hormonal balance.
Cruciferous Vegetables: Such as broccoli and cauliflower, can help with estrogen metabolism.
Avocados: Rich in healthy fats and potassium, they can support hormone production and reduce bloating.
Days 20-28: Luteal Phase
You may be craving sweet!! Also in this moment, you need calm, warmth, and comfort. Stayin in, cuddling on the coaching and reflecting are super supportive to building progesterone during this time.
Add in:
Foods like whole grains, sweet potatoes, and quinoa to help stabilize mood and energy levels.
Bananas: High in potassium, they can help reduce bloating and cramps.
Fatty Fish: Rich in omega-3 fatty acids, to reduce inflammation and menstrual pain.
These symptoms let you know that your hormones are out of balance.
When certain hormones are low, you may experience some of these symptoms.
AND ALWAYS Stay Hydrated:
Staying hydrated is IMPORTANT all through the cycle; herbal teas, salads, soups and stew can help beyond just drinking water.
The bottom line:
When eating mostly whole food, you are going in the right direction!
Some foods that may bring you astray include alcohol, milk products, soy products, and too many carbohydrates coming from refined foods. It doesn’t mean never eat these foods, but it does mean, eat as many whole foods as you can.
My best advice is to listen to your body.
Your body is always working in your favor, even if it doesn’t feel like it.
