Nutrition has a huge impact on the cycle and vice versa. This is because, depending on the phase of the cycle, the body has different needs. The right choice of food can have a positive influence on hormonal balance.
Abdominal pain, back pain, fatigue: every month, many women experience certain symptoms shortly before and during the first days of their period. The healthy balance of hormones becomes unbalanced. The reason for this is the shedding of the uterine lining and the hormone progesterone being at its lowest level.
Unsaturated fats: olive, linseed, walnut, and peanut oil, almonds, walnuts, avocado, chia seeds
Vitamin A: carrots, pumpkin, sweet potatoes
Iron: millet, quinoa, wholewheat pasta, spinach, dried peaches, apricots, figs, basil, beet
Vitamin C: cold-pressed juices combined with iron-rich foods
Magnesium: white beans, lentils, and peas
Vitamin B6: green vegetables, nuts, pulses, bananas
Fish & poultry: salmon, chicken
Tea: chamomile, ginger, and herbal tea
Water: at least two to three liters
Saturated fatty acids
In the second phase, the follicles in the ovaries mature. The body prepares itself for a potential pregnancy. A good time for a detox day or the start of a diet. Lots of protein, vegetables, and cereal products are beneficial at this stage.
Vegetables: broccoli, rhubarb, zucchini, artichokes, avocado, sauerkraut, kimchi
Fruit: grapefruit, oranges, lemons, pomegranate, cherries, lychees, plums
Cereals: oats, rye, wheat, barley
Pulses: black-eyed peas, lentils, lima beans, split peas
Nuts: Brazil nuts, cashews
Other: eggs, vinegar, pickles, cinnamon
White flour products
Dairy products in excess
The high level of estrogen effectuates the release of the luteinizing hormone (LH), which, in turn, triggers ovulation. The follicle bursts open and releases the egg cell, which is transported from the ovary to the fallopian tube and pushed toward the uterus. Ovulation takes place around twelve to 16 days before the start of your next period. A diet high in fiber with plenty of antioxidants is beneficial for the body at this stage.
Vegetables: asparagus, bell peppers, spinach, tomatoes, eggplant, chives, cabbage, broccoli
Fruit: apricots, coconut, raspberries, strawberries, figs, melons
Cereals: corn, quinoa
Pulses: red lentils
Nuts: almonds, pecan nuts, pistachios
Fish: salmon, tuna
White flour products
Dairy products, alcohol, coffee, chocolate in excess
The end of the ovulation phase manifests itself through a change in eating habits in many women. Energy levels drop, causing appetite to increase. Cravings for certain types of food is a typical sign of the premenstrual period. The luteal phase is vital for the nidation of the fertilized egg cell. That is why it should last for at least twelve days. It ends with menstruation if fertilization doesn’t take place.
Magnesium: peas, lima beans, soybeans
Vitamin B6: walnuts, white beans, chickpeas, lentils, soybeans, bananas
Vitamin E: raspberries, savoy cabbage, tomato salad, peanuts, almonds, sunflower oil