The menstrual cycle is an intricate interplay of hormones that influences how your body uses energy, processes nutrients, and responds to different foods. Research shows that these hormonal fluctuations impact appetite, cravings, energy levels, and even your ability to adhere to certain diets (Dye & Blundell, 1997; Doucet et al., 2008). By understanding these changes and aligning your diet to support them, you can improve your overall health, reduce premenstrual syndrome (PMS) symptoms, and make more informed, sustainable food choices.
The Four Phases of the Menstrual Cycle and Their Dietary Needs
The menstrual cycle is divided into four phases: the menstrual, follicular, ovulatory, and luteal phases. Each is characterised by hormonal changes that affect your physical and emotional well-being. Tailoring your nutrition to these phases can enhance your overall health and reduce discomfort.
1. Menstrual Phase (Days 1–5)
What’s Happening: The menstrual phase begins with your period. Oestrogen and progesterone levels are at their lowest, which can lead to fatigue, low energy, and even headaches. Blood loss during this phase depletes iron stores, which are essential for transporting oxygen throughout the body.
Nutritional Focus:
Iron-Rich Foods: Studies suggest that women often experience suboptimal iron levels during menstruation (Milman et al., 2011). Focus on iron-rich foods like red meat, lentils, spinach, and fortified cereals. Pair these with vitamin C sources (e.g., bell peppers, oranges) to enhance iron absorption.
Anti-Inflammatory Foods: Fatty fish, walnuts, turmeric, and ginger have been shown to reduce menstrual pain and inflammation (Marjoribanks et al., 2016).
Magnesium: Low magnesium levels can exacerbate cramps and irritability (Rude et al., 2009). Include magnesium-rich foods like dark chocolate, almonds, and leafy greens.
Hydration: Proper hydration reduces bloating and supports digestion. Herbal teas such as chamomile or ginger may alleviate cramps and promote relaxation.
Dangers of Restrictive Diets: Restrictive diets or fasting during menstruation can worsen fatigue, irritability, and recovery from blood loss. Your body requires adequate energy to maintain essential processes.
Example Day of Eating:
Breakfast: Scrambled eggs with spinach on wholegrain toast, a small orange.
Snack: Handful of almonds and a piece of dark chocolate (70% cocoa or higher).
Lunch: Grilled salmon with quinoa, steamed broccoli, and sweet potatoes.
Snack: A ginger tea with an apple and peanut butter.
Dinner: Lentil and vegetable stew with wholegrain bread.
2. Follicular Phase (Days 6–14)
What’s Happening: As oestrogen levels rise, you may feel more energised and mentally focused. Oestrogen enhances insulin sensitivity, meaning your body can efficiently process carbohydrates for energy (D’Eon et al., 2002). This phase is ideal for building muscle and engaging in high-intensity exercise.
Nutritional Focus:
Protein and Healthy Fats: These support muscle recovery and hormone production. Include foods like chicken, eggs, avocado, and nuts.
Complex Carbohydrates: Stabilise blood sugar levels and provide long-lasting energy with oats, brown rice, and sweet potatoes.
Probiotics: Gut health is closely linked to hormone regulation (Taylor et al., 2019). Incorporate yogurt, kefir, and fermented foods.
Fibre: High-fibre foods like broccoli, beans, and kale help eliminate excess oestrogen and maintain hormonal balance.
Dangers of Restrictive Diets: While energy levels are higher, overly restricting calories can impair muscle recovery and limit metabolic efficiency.
Example Day of Eating:
Breakfast: Greek yogurt with granola, mixed berries, and a drizzle of honey.
Snack: A boiled egg and a handful of walnuts.
Lunch: Grilled chicken salad with avocado, quinoa, and a lemon-tahini dressing.
Snack: Carrot sticks with hummus and a green tea.
Dinner: Baked salmon, roasted asparagus, and mashed sweet potato.
3. Ovulatory Phase (Days 15–17)
What’s Happening: Oestrogen peaks, and testosterone briefly rises, enhancing confidence, libido, and physical performance. Metabolism remains stable, but hormonal changes may increase susceptibility to oxidative stress.
Nutritional Focus:
Antioxidants: Combat oxidative stress with colourful fruits and vegetables like blueberries, spinach, and bell peppers (Higdon & Frei, 2003).
Zinc and Selenium: Essential for reproductive health and immune function. Include foods like pumpkin seeds, Brazil nuts, and seafood.
Omega-3s: Anti-inflammatory properties of omega-3 fatty acids can help balance hormones and reduce discomfort (Simopoulos, 2002).
Hydration: Oestrogen peaks may cause bloating, so adequate hydration is essential.
Dangers of Restrictive Diets: Restricting calories during this phase can hinder your body’s ability to recover from exercise and increase fatigue.
Example Day of Eating:
Breakfast: Smoothie with spinach, banana, blueberries, Greek yogurt, and flaxseeds.
Snack: A handful of mixed nuts and an apple.
Lunch: Grilled prawn and avocado salad with olive oil and balsamic dressing.
Snack: Dark chocolate and a handful of raspberries.
Dinner: Roasted chicken, quinoa, and steamed green beans with a side of roasted beetroot.
4. Luteal Phase (Days 18–28)
What’s Happening: Progesterone rises to prepare the body for a potential pregnancy, leading to increased appetite and metabolic rate (Howe et al., 1993). Many women experience PMS symptoms such as bloating, mood swings, fatigue, and cravings for sugary or high-carb foods.
Nutritional Focus:
Magnesium: Reduce cramps and mood swings with magnesium-rich foods like spinach, almonds, and dark chocolate.
Complex Carbohydrates: Stabilise blood sugar levels and reduce cravings with oats, brown rice, and root vegetables.
Vitamin B6: Supports mood regulation and reduces PMS symptoms. Good sources include bananas, potatoes, and turkey.
Omega-3s: Include foods like salmon and chia seeds to reduce inflammation.
Managing Cravings: Satisfy sweet cravings with nutrient-dense alternatives such as fruit, yoghurt, or a small piece of dark chocolate. Craving salt? Opt for air-popped popcorn or roasted chickpeas. Avoid processed foods, which can worsen PMS symptoms and lead to energy crashes.
Dangers of Restrictive Diets: Calorie restriction during this phase can exacerbate cravings, irritability, and fatigue, as your body’s metabolic demands are higher.
Example Day of Eating:
Breakfast: Porridge made with almond milk, topped with sliced banana, chia seeds, and a drizzle of honey.
Snack: A handful of almonds and dried apricots.
Lunch: Grilled turkey wrap with avocado, lettuce, and a side of roasted sweet potato wedges.
Snack: Greek yogurt with granola and dark chocolate shavings.
Dinner: Baked salmon with roasted root vegetables (parsnips, carrots, and beetroot) and steamed kale.
Key Takeaways
Align Your Diet with Your Cycle: Adjust meals and snacks to support hormonal changes.
Avoid Restrictive Diets: Calorie restriction can disrupt hormones and worsen PMS symptoms.
Satisfy Cravings Smartly: Use nutrient-dense alternatives to manage cravings.
Focus on Hydration and Whole Foods: Adequate hydration and nutrient-rich foods support your overall health.
By tailoring your diet to the demands of your menstrual cycle, you can optimise energy, mood, and well-being while reducing common challenges like fatigue and cravings.
References:
Dye, L., & Blundell, J. E. (1997). Menstrual cycle and appetite control: implications for weight regulation. Human Reproduction.
Doucet, É., et al. (2008). Appetite control and the menstrual cycle. The American Journal of Clinical Nutrition.
Milman, N., et al. (2011). Iron status in women: a reflection of iron intake, menstrual blood loss, and body iron stores. Scandinavian Journal of Clinical and Laboratory Investigation.
Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition.
Conclusion
The menstrual cycle is an incredible biological process that influences far more than just reproductive health—it affects energy levels, metabolism, mood, and dietary needs. By understanding the unique hormonal shifts of each phase and adjusting your nutrition accordingly, you can better support your body, reduce common symptoms like fatigue and cravings, and optimise your overall health and well-being.
Importantly, avoid restrictive diets that disregard these natural fluctuations, as they can disrupt your hormones and exacerbate physical and emotional challenges. Instead, focus on nourishing your body with nutrient-dense, whole foods that align with the demands of each phase. By embracing a cycle-aware approach to eating, you empower yourself to work in harmony with your body, making informed, sustainable choices that benefit both your short-term health and long-term vitality.
Ultimately, listening to your body and responding with compassion and care can transform the menstrual cycle from a source of struggle into a guide for achieving balance, strength, and wellness. Let your body’s rhythm guide you towards a healthier, more fulfilling lifestyle.
Social Media
If you are a boxing fan, a fan of a specific fighter or a fan of my work and want to support, please follow me/subscribe to me on all of my Social Media channels:
INSTAGRAM: https://www.instagram.com/theboxinglocker/
TWITTER: https://x.com/BoxingLocker
WEBSITE: www.TBLTrainingPlans.com
BOXING FITNESS COURSE: https://boxfitblueprint.com/
Thanks for reading, please share far and wide!
Comments