As Women, we know how difficult it can be to NOT eat chocolate when we are on our period… or is it just me? Well, if you are the odd one out who finds it easy to stick to your usual healthy, high protein diet during every phase of your cycle, then kudos to you (I’m jealous… really). For the rest of us who are reaching for the chocolate while in the bath crying, here are some foods that may help us reduce PMS symptoms during every phase of your cycle.
Firstly, let’s break down the phases of our cycle. During each menstrual cycle, an egg develops and is released from the ovaries. The lining of the uterus builds up and if a pregnancy does not occur, the lining of the uterus sheds, causing a menstrual bleed, and then the cycle starts again.
Phase 1 – Menstruation Phase:
The first stage of the menstrual cycle, this is when you get your period. You may experience symptoms such as tender breasts, cramping, bloating and of course mood swings, irritability, and tiredness.
Phase 2 – Follicular Phase:
The follicular phase starts on the first day of your period and ends when you ovulate (there is overlap with phases here). Your (super smart) body sends a signal to your pituitary gland to release follicle-stimulating hormone (FSH) which stimulates your ovaries to produce between 5-20 follicles which each contain the immature dominant egg. In this phase, only the healthiest egg will mature to be released into the ovulation phase.
Phase 3 – Ovulation Phase:
The ovulation phase is the only time during your menstrual cycle in which you can fall pregnant. This is when your ovary releases a mature egg and the egg travels down the fallopian tube in which it may be fertilised by sperm for pregnancy. During the ovulation phase women experience a slight rise in basal body temperature.
Phase 3 – Luteal Phase:
This stage varies whether you become pregnant in the ovulation phase or not. If you do get pregnant, your body will produce hCG which is what the pregnancy test will detect. The rise in hormones keeps your uterine lining thick for the fertilised egg to implant. However, if you are not pregnant, this phase of your cycle will see the unfertilised egg shrink away and be resorbed leading to decreased levels of estrogen and progesterone, and the onset of your period. It is during this phase that you will experience premenstrual syndrome (PMS). Symptoms include bloating, mood changes, weight gain, changes in sexual desire and…. food cravings!!
Okay, now that we have the phases down pat, let’s figure out which foods we can and should be eating to make our cycle and especially our period less bothersome than it already is. Don’t worry, I won’t be telling you not to eat chocolate…
WHAT YOU SHOULD BE INCLUDING INTO YOUR DIET IN EACH PHASE
Phase 1 – Menstruation Phase:
Your hormones are at their lowest once we reach the last day of bleeding so this means that we should be replenishing our iron levels that have been depleted from bleeding. Iron rich foods to incorporate into your diet during your menstrual phase include sustainably sourced and organic red meats, oysters, tofu, cacao powder, nuts (pistachio nuts are the highest in iron with 14 mg per 100g), and dark leafy greens such as spinach, silver beet and broccoli.
To reduce pain and inflammation, aim to stick to an anti-inflammatory diet consisting of unprocessed foods to reduce inflammation. During your period, you should try to avoid refined sugar and carbohydrates such as white breads, pasta, and rice and processed fats high in omega 6 such as sunflower oils, fatty acids, and fried foods. Lastly, try to minimise or avoid caffeine, tobacco, and alcohol.
We recommend taking WholeLife’s best-selling product (no joke, this is our highest selling product) Foraged for You The Mothers Blend. The Mother’s Blend is a certified organic blend of carefully selected, real and fermented foods. Developed specifically with pregnant and breastfeeding women in mind, it focuses on boosting women’s hormone health. However, you do not need to be pregnant to take this gem- it can be incorporated into any individual’s diet, regardless of age or gender.
Phase 2 – Follicular Phase:
During this phase, our estrogen levels rise to prepare for ovulation. Your diet can influence your estrogen, so it is important to keep your cycle in the back of your mind during every phase. To support this phase of your menstruation cycle, reach for foods high in fiber to help your body eliminate excess estrogen. Lighter foods such as salads filled with leafy greens, sprouts and legumes and meats such as fish and seafood will support detoxification during this phase.
The Follicular phase represents the best time to start cycling supplements to support hormone health, one of our favourites is FEM21, which works to rebalance your hormones and support proper functioning of the ovaries and formation of the endometrial lining.
Phase 3 – Ovulation Phase:
In this phase, the egg is released and is either fertilised by sperm or reabsorbed. It is important to get in your essential Omega 3’s from your diet during this phase of your cycle to support hormone health. Omega 3 fatty acids include fatty fish such as salmon, organic eggs, free range beef and nuts and seeds such as chia, flax, and hemp. These guys are called essential fatty acids because our body cannot naturally produce them and therefore, we must consume them to reap the benefits.
Phase 4 – Luteal Phase:
Welcome back PMS, you have NOT been missed! The luteal phase is the phase before your period arrives and suddenly, you’re sleeping in instead of getting up for Pilates, you’re giving into cravings because you’re hungrier than usual and you’re randomly frustrated by everything your partner is doing (like breathing).
Increasing your protein and consuming more nutrient dense meals will do wonders to reduce your hunger cues and increase your energy levels. Being sure to incorporate protein into your breakfast, lunch and dinner will reduce the need to snack throughout the day. This means that you will be reducing refined sugar which will help to stabilise your natural hormone product.
Aiming for a more anti-inflammatory diet all year round is bound to support each phase of your cycle. This simply means cutting out ultra-processed foods and reaching for whole foods instead. If you need inspiration on how to incorporate these foods into your diet, check out our recipes such as our Easy Winter Golden Oats (packed full of antioxidants).
Feature image via Ella Olsson on Unsplash
