When it comes to nutrition, Nikki Saheb, RDN, CNS, registered dietitian, registered dietitian, and founder of Saramati Nutrition, says that what we eat can affect our hormones and menstrual cycles. This is another important factor. That’s why Saheb recommends taking a “four seasons” approach to nutrition, which focuses on optimizing your diet to meet your body’s needs at different stages of the hormonal cycle.
However, keep in mind that talking about hormones and menstruation has historically been done in hushed tones. Research on the menstrual cycle1 Despite almost existing, it is still in its infancy due to clear gender disparities in research. 1.8 billion people have a period every month2. That said, wait for more data to support your hormonal health, but everyone’s bodies are different, especially for those who menstruate, so consult a medical professional before adopting any new dietary or supplement habits. That remains the best course of action.
Synchronize nutrition according to the “four seasons” of the menstrual cycle
Winter: Menstruation (days 1-5)
According to Saheb, the menstrual period (also known as the winter period) begins on the first day of menstruation.
“If you are not pregnant, the endometrial lining sloughs off, causing menstrual-like bleeding,” Saheb explains. Estrogen and progesterone levels drop during this period, and menstruation can lower iron levels, she notes. Because of this, people may crave warm and comforting foods, similar to what they may feel during the harsh, cold winter months.
That’s why Saheb recommends focusing on three important nutrients during this time: iron, vitamin C, and magnesium. “Iron-rich foods are important for replenishing blood lost during menstruation and can help add vitamin C to aid iron absorption. Magnesium, on the other hand, helps regulate the nervous system and It helps reduce premenstrual syndrome symptoms (PMS),” says Saheb. You’ll also notice that many of the foods she recommends during the “winter” period contain high levels of B vitamins, which are important for energy production and nervous system support.
What to eat during menstruation:
- Foods rich in iron: Dark leafy vegetables, lentils, legumes, beans, dried prunes, grass-fed meat, fatty fish, shellfish, dates, and eggs.
- Foods rich in vitamin C: Strawberries, colorful peppers and citrus fruits
- Foods rich in magnesium: Beans, tofu, dark chocolate, almonds, pumpkin seeds, whole grains
Conversely, Saheb recommends avoiding ultra-processed foods, alcohol, spicy foods, and caffeine (if possible) during this period, as they can worsen PMS symptoms. That said, Saheb stresses that the last thing you want to do is adopt a restrictive mindset. “Don’t be too self-critical of her and listen to her own body and emotional needs,” she says. On that note, if you are experiencing PMS, Sahabe recommends her FLO PMS Complete from O Positiv to relieve symptoms at this stage.
Spring: Follicular phase (days 6-14)
This phase begins on the last day of your period and lasts until ovulation. “During the mid-follicular phase, when the bleeding stops, estrogen levels rise and so does our energy. Spring is in full swing in your body, so while taking in nutrients similar to the menstrual phase, We want to focus on fresh, vibrant and light food,” says Saheb.
During this time, she recommends focusing on sources of phytoestrogens, natural polycyclic phenols found in certain plants. “Phytoestrogens are important during the follicular phase because they help regulate estrogen levels and also have antioxidant and anti-inflammatory properties,” she says.
Saheb added that incorporating probiotic-rich foods to support a healthy gut microbiome is essential for a strong immune system during this time. In addition to probiotic-rich foods, Saheb recommends O Positiv’s prebiotic fiber gummies, which contain 3 grams of fiber per serving.
What to eat during the follicular phase:
- Foods rich in probiotics: Kimchi, sauerkraut, kefir, yogurt, tempeh, miso, kombucha
- Foods rich in phytoestrogens: Flaxseed, edamame, tofu, broccoli, kale, pumpkin seeds
Summer: Ovulation period (around day 15-16)
Ovulation usually occurs around the middle of the menstrual cycle and is a well-known time when pregnancy can occur. “This phase is triggered by a surge in luteinizing hormone (LH) and a peak in estrogen,” says Saheb. She points out that this time of year can be compared to summer, as the body’s basal body temperature increases. Saheb says this can be accompanied by feeling more “sociable and energized” than usual.
“During this time of year, we want to support our body’s favorite detox organ, the liver. Many cruciferous vegetables are rich in glutathione, which helps the liver remove excess estrogen from the body. It is an antioxidant that helps metabolize more efficiently.It also supports foods rich in dietary fiber. detoxification of estrogen3” says Saheb, which is important for maintaining hormonal balance.
For anti-inflammatory benefits, Saheb also recommends pairing the following foods with heart-healthy omega-3 fats such as salmon, mackerel, and sardines. Or, for a plant-based approach, seaweed, walnuts, chia seeds, or edamame.
What to eat during ovulation:
- Foods rich in glutathione: Cauliflower, broccoli, Brussels sprouts, garlic, onions, mushrooms
- Foods rich in fiber: Quinoa, berries, beans, sweet potatoes, avocado
- Foods rich in omega-3: Salmon, mackerel, sardines, wakame, walnuts, chia seeds, edamame
Autumn: Luteal phase (days 17-28)
“The luteal phase is the longest phase and is often divided into two parts. slow During the luteal phase, progesterone levels rise until menstruation,” says Saheb. During this period, she notes, she may experience an increase in appetite. “Complex carbohydrates, or ‘slow-burning’ carbohydrates, regulate our ‘happy hormones’, also known as serotonin and dopamine,” says Saheb. This plays a role in stabilizing mood and appetite.
During the luteal phase, increasing your intake of mineral-rich foods rich in potassium, calcium, magnesium, and zinc can optimize progesterone production, says Saheb. Additionally, she recommends foods rich in fiber and B vitamins, which she says can help “keep energy and blood sugar levels stable and encourage regular bowel movements.” Saheb also points out that increasing your intake of anti-inflammatory herbs and spices (in the form of tea or with meals) can help reduce PMS symptoms.
What to eat during the luteal phase:
- Foods rich in zinc: Oysters, chickpeas, tofu, organ meats
- Foods rich in calcium: Yogurt, tofu, sardines, almonds, dark leafy vegetables
- Foods rich in potassium: Bananas, avocados, potatoes, winter squash, beets
- Foods rich in magnesium: Beans, oatmeal, dark chocolate, sesame seeds, pumpkin seeds
- Anti-inflammatory herbs and spices: Red raspberry leaves, ginger, dandelion root, turmeric, saffron
Friendly Note: Hormone cycles are very personal and vary from person to person.
Cycle-synchronized nutrition may be helpful for some people, but certainly it’s not A one size fits all solution. “The menstrual cycle is a powerful and complex system that is influenced by many environmental and lifestyle factors. guide It helps nourish you through each stage of the cycle. Don’t stress too much about what you shouldn’t eat. Instead, focus on slowly introducing more of the foods listed at each stage,” says Saheb.
It’s also important to note that women with irregular cycles due to polycystic ovarian syndrome (PCOS), amenorrhea, menopause, or use of hormonal contraceptives will have different hormone levels and cycles. As a result, it may be difficult for her to always know exactly which “season” she is in, Saheb says. A silver lining? “As long as you nourish your body with nutrient-dense foods throughout the month, you’re likely synchronizing your eating cycles without even realizing it,” says Saheb.
What is the most important of the Saheb’s powers? “Listen to your body and adjust your diet based on your personal needs and how you do it. you feel. The most important thing is to make sure you’re eating enough to fuel your amazing body, which works hard every day to stay alive,” she says.
RD shares how to eat according to your menstrual cycle.
