In your luteal phase, it feels very obvious when your appetite shifts. You feel like a bottomless pit, you have more cravings, and you get bloated easier.
But as soon as your period starts, some of those cravings can continue, but a lot of women also lose their appetite, especially if they struggle with painful and heavy periods.
You may be familiar with syncing your workouts to your cycle. But did you know that you can also sync your nutrition to your cycle?
When you nourish your body in strategic ways throughout your cycle, your period symptoms decrease and it feels like your body is thanking you.
The Goal to Nourish Your Period
The main goal for your nutrition in your menstrual phase is to support your energy levels, which may feel lower, and to replenish your hormones, since they are at their lowest at this point in your entire cycle.
Though eating the best nutrients for your body during your menstrual phase does take a little bit of planning, don’t think you need to be perfect in order to properly nourish your body in every phase.
Instead, focus on adding a few of the following foods around your menstrual cycle to support your body, your hormones, and to have an easier period. But they are not the only foods you need to prioritize or can eat!
Nutrients to Nourish your Period
There are four main nutrients to focus on during your menstrual cycle that will help support your energy levels and replenish your hormones. Each of these nutrients has a specific role in supporting your body and minimizing your period symptoms.
Iron
Adding iron-rich foods into your diet during your period is key. This will help replenish the blood you lose during your period.
Iron-rich foods that you can add into your period week include leafy greens, red meat, and lentils.
Vitamin C
Vitamin C is essential for the absorption of iron. But vitamin C also supports your immune system, which can help when you feel run down or like you have the “period flu”.
Consider including foods in your period week like citrus, bell peppers, and broccoli.
Magnesium
Magnesium is the secret sauce, in my opinion. Especially because 48% of American women consume less magnesium than recommended and many women are deficient in magnesium. Magnesium helps reduce your cramps and improves your mood swings.
Adding in magnesium sources like dark chocolate, nuts and seeds, leafy greens, and avocado can help with your period symptoms.
Omega-3
Most of your period symptoms stem from inflammation. When you consume omega-3 healthy fats, you reduce inflammation, and in turn help your period cramps.
You can get omega-3s from salmon, chia seeds, and walnuts.
Hormone Homework
In every phase, your hormones are different. If you’re not listening to your body with your workouts, your nutrition, or your lifestyle, you risk depleting your hormones and making your symptoms worse.
And when your symptoms are worse, it’s hard to feel good in your skin or achieve the big goals you’re working so hard to achieve.
My challenge for you is to try incorporating these period nourishing foods into your next cycle. Remember, you don’t need to be perfect. These foods may not be in every meal. But focus on the ones that specifically make your symptoms better!
If you’re looking for more period support, check out From Painful to Pain-Free Periods, an ebook that dives into your periods and helps you customize your nutrition, fitness, and lifestyle for your symptoms.
And if you want more cycle syncing tips and tricks, try SHECycle for free for 7 days!
