4 Essential Nutrition Tips to Maximize Health During Your Menstrual Cycle
Week 3 (Days 14 to 17): Ovulation
Ovulation marks the fertile window and occurs on one to three days of the cycle. A sharp rise in FSH followed by an increase in luteinizing hormone (LH) stimulates one follicle to swell and release an egg into a fallopian tube. Estrogen levels increase further to thicken the lining, and testosterone peaks, which may boost your sex drive.
For some women, ovulation can come with symptoms like cramps and tender breasts. Here’s how to support your body during this phase:
Cruciferous Vegetables for Detoxification
To support healthy detoxification and estrogen clearance, Shaw recommends eating lots of fibers and nutrients, particularly cruciferous vegetables like broccoli, cauliflower, kale, and cabbage. These vegetables help ensure regular bowel movements, preventing estrogen from recirculating in the body.
Omega-3 and Magnesium-Rich Foods
Cramping can be eased with omega-3 and magnesium. Omega-3 fights inflammation, while magnesium helps relax smooth muscle, easing pain. You can find magnesium in dark green leafy vegetables, hemp seeds, almonds, and dark chocolate. Oily fish like salmon, mackerel, sardines, herring, and anchovies provide omega-3.
Iodine-Rich Foods for Tender Breasts
Tender breasts around the middle of your cycle could indicate low iodine levels. Iodine helps mitigate estrogen’s tendency to cause inflammation in breast tissue. Cod, seafood, and foods like kelp, nori, wakame, and kombu are good sources of iodine.
