4 Essential Nutrition Tips to Maximize Health During Your Menstrual Cycle

Week 4 (Days 17 to 28): Luteal Phase

The luteal phase, also known as the secretory phase, is the 10 to 14 days post-ovulation. During this phase, progesterone levels increase, and estrogen levels remain, though lower than before ovulation, keeping the body primed for pregnancy. If pregnancy does not occur, both hormones drop, triggering the period.

Potassium-Rich Foods for Bloating
To ease bloating, Shaw suggests including lots of potassium-rich foods in your diet, such as celery, Swiss chard, beans, parsnips, potatoes, and coconut water.

Complex Carbohydrates for Mood
Don’t skip carbs during this phase, as they help support serotonin levels and keep your mood up. Focus on complex carbs like root vegetables, chickpeas, and wholegrain rice. These high-fiber carbs help curb hunger and avoid sharp spikes and drops in energy. Avoid ultra-processed foods and opt for less processed alternatives like cooked potatoes.

Tryptophan-Rich Foods for Insomnia
Insomnia or a lack of sleep is common before your period. Shaw recommends increasing tryptophan-rich foods like turkey, bananas, and dairy products to support melatonin production, which is crucial for the sleep-wake cycle.

Reducing Sugar Intake for Clearer Skin
PMS symptoms like acne, low energy, mood changes, and irritability can be exacerbated by high-sugar foods. Shaw suggests balancing carbs with protein and fiber to curb sugar cravings. Chocolate cravings might also indicate a need for more magnesium and copper, so ensure you’re getting these nutrients from balanced meals.

Conclusion

Understanding and supporting your menstrual cycle through nutrition can help manage and alleviate many common symptoms. By incorporating specific foods that address the needs of each phase, you can enhance your overall well-being and maintain a healthy cycle. Remember, each woman’s body is unique, so it may take some time to find the right balance that works for you. Always consult with a healthcare provider or nutritionist if you have specific concerns or conditions related to your menstrual health.