Savor the Cycle
Menstrual Phase
The menstrual phase begins on the first day of your period. A period occurs when the lining of your uterus is shed.
Hormone levels
During this phase of your cycle, both estrogen and progesterone levels are at their lowest.
​
Your estrogen levels will be low at the start of your cycle, but will then rise telling your uterus to grow a new uterine lining (Cleveland Clinic, 2022).
​
Your progesterone levels will be lowest during the first half of your menstrual cycle. “The main function of progesterone is to prepare the endometrium (lining of your uterus) for a fertilized egg to implant and grow. If a pregnancy doesn't occur, the endometrium sheds during your menstrual period. If conception occurs, progesterone increases to support the pregnancy”
(Cleveland Clinic, 2022).
Nutrition During This Phase
For insight, Amy Roberts consulted a registered women's health dietitian, Hannah Muehl. "Muehl specializes in eating for hormonal balance to help with her own PCOS (polycystic ovary syndrome)"
During this phase of your cycle, iron levels often drop. It's important to incorporate iron-rich foods in your diet to replace the iron you may have lost. As a tip, Muehl says, "Always pair your iron-rich food with a source of vitamin C to increase absorption." A good source of vitamin C is citrus fruits.
It's encouraged to avoid inflammatory foods during this time of your cycle. Roberts suggests avoiding foods high in salt, sugar, and caffeine.​
​
Keep in mind that staying hydrated during this time will help to lessen your chances of headaches, bloating, and cramps.
During the menstrual phase, it's crucial to replenish the nutrients lost through bleeding. Iron-rich foods can help prevent anemia, and B vitamins may support energy levels.
Iron-rich Foods: to replenish iron lost during menstruation and prevent anemia
-
Leafy greens like spinach and kale
-
Lean meats such as beef or turkey
-
Legumes like lentils and chickpeas
B Vitamin-rich Foods: to support energy levels and mood
-
Whole grains like quinoa or whole wheat bread
-
Eggs
-
Dairy products like milk and cheese
Omega-3 Fatty Acids: to help with menstrual cramping and inflammation
-
Fatty fish like salmon or mackerel
-
Nuts, especially walnuts
-
Seeds like chia seeds and flaxseeds
Magnesium-rich Foods: to help with menstrual cramping and sleep
-
Dark chocolate
-
Avocado
-
Bananas
Fiber-rich Foods: to support digestive health
-
Whole grains
-
Vegetables like broccoli and carrots
-
Fruits like berries and apples
Citations
Cleveland Clinic medical professional. “Menstrual Cycle (Normal Menstruation): Overview & Phases.”
Cleveland Clinic, September 11, 2022. https://my.clevelandclinic.org
Cleveland Clinic medical ​professional. “Progesterone: Natural Function, Levels & Side Effects.”
Cleveland Clinic, December 29, 2022. https://my.clevelandclinic.org
Pires de Lima, Teresa. “Menstrual Cycle Food Chart.”
Elara Care, November 16, 2023. https://elara.care
Roberts, Amy. “Cycle Syncing: Align Your Diet with Your Menstrual Cycle.”
Thrive Market, March 21, 2023. https://thrivemarket.com