- Menstrual Phase: day 1 of period until last day of bleeding. The lining of the uterus is shedding and your hormonal production is low and begins to stabilise by the end of your bleeding. Due to bleeding you will lack iron feeling low and tired.
EAT: Iron sources (beef, liver, fish and poultry), anti-inflammatory spices (cinnamon, cardamom, garlic, parsley) & vegetables that are easier digested (bell peppers, mushrooms, berries, cherries, lentils).
- Follicular Phase: from the end of bleeding to ovulation. This period greatly varies among women being shorter or longer, but proper nutrition will promote a regular phase, whether short or long. Now your body prepares for the egg release. Oestrogen & testosterone are peaking making you feel confident, aggressive, high energy. You support this by movement, vitamins, nutrient-dense & hydration!
EAT: Beef, fish, poultry, lamb, eggs & raw dairy if possible, walnuts, banana, apples, apricots, carrots, parsley & blueberries.
- Ovulatory Phase: it’s only one day after follicular phase and it’s the day when the egg is released. The egg is released in the fallopian tubes in order to be fertilised. This begins with high levels of oestrogen and testosterone allowing you to work your way towards “seduction”, while right after the egg is released, oestrogen drops & progesterone is on the rise making you feel tired, introverted. Bloating (water retention), constipation, cramping sometimes & even slight nausea start. You will want to boost energy after the egg release & aid digestion.
EAT: Beef, liver, fish, eggs, shellfish, tomatoes, potato, bell pepper, watermelon, cucumbers, grapes, plums, radish, fermented foods.
- Luteal Phase: starts after the egg is fertilised (or not) & until you bleed. Egg prepares for attachment to the uterus lining, or disintegrates & your body prepares for another bleeding. Energy declines. Without pregnancy, hormones will drop, causing PMS. With the fall of oestrogen and serotonin you’ll feel sadder. Higher progesterone = cravings. You must support your body for bleeding.
EAT: Bone broth, beef, liver, tuna, salmon, shellfish, figs, raspberries, carrots, almonds & dark chocolate/cocoa.