Did you know that the food we eat can affect how we feel throughout our menstrual cycle?
This is why tracking the menstrual cycle can help us improve our health and address bothersome and even debilitating monthly symptoms, such as fatigue, irritability or cramps.
Just like the different instruments in a musical orchestra come together to create waltz, our menstrual cycle is way more complicated than just menstruating for five days. It is an orchestration of hormones that influence our metabolism, sleep pattern, mood and energy level, to name just a few.
What happens during menstruation?
Our cycle lasts circa 28 days but, for some women, it may range anywhere from 23 to 35 days. The cycle consists of four phases, in which the core hormones (estrogen, progesterone, LH and FSH) interplay with each other and fluctuate, changing how we feel throughout the month.
In phase one, menstruation (days 1-7), the uterus is shedding its lining when a pregnancy has not occurred. Commonly, we experience cramps and feel more emotional than usual. Then in the follicular phase (days 8-13) new follicles in our ovaries grow and our energy increases. During ovulation (days 14-15), our ovaries release an egg. That gives us a boost in energy and libido, our skin glows and we are in a better mood.
As we move into the luteal phase (days 15-28), our body prepares for a possible pregnancy. If conception does not take place, our progesterone levels surge. We may experience premenstrual symptoms (PMS) and feel groggy, irritable and generally off the mark with regards to performance. The luteal phase increases our metabolic rate, leading us to burn an additional 100 to 300 calories daily.
In other words, those familiar premenstrual cravings are our body’s intuitive signal that it simply needs more fuel. A small bowl of Greek yoghurt and a handful of strawberries is a healthy and easy way to satisfy that increased energy requirement.
In essence, these constantly fluctuating hormones influence not only our reproductive health but all aspects of our health. Nonetheless, our diet, lifestyle, physical activity, sleep and stress also affect the length of our cycle and how we experience it.
The importance of adequate and balanced nutrition
We can optimise our well-being and menstrual cycle by focusing on adequate and balanced nutrition to correct any mineral deficiencies. First, we want to concentrate on the quality of carbohydrates that will sustain us. Complex carbohydrates that contain fibre, such as wholegrain rice, quinoa or legumes, give us energy but do not lead to food cravings, like pasta or sweets.
We also want to increase our intake of fruit and vegetables. They are rich in antioxidants and polyphenols that have anti-inflammatory properties, which help protect us from disease and slow the ageing process. Moreover, the anti-inflammatory agents alleviate pain during menstruation and cramping.
Furthermore, healthy fats – found in fatty fish, avocado, olive oil and nuts – are essential for supporting our brain and hormone production. Similarly, proteins from dairy, eggs, fish and meat are crucial because they help us feel full, maintain muscle tone and strengthen our immune system.
“Those familiar premenstrual cravings are our body’s intuitive signal that it simply needs more fuel”
During menstruation, our body undergoes an extremely strenuous process as it sheds the old uterine lining. Therefore, it is natural that we feel more tired than usual and lack energy for tasks that are normally easy for us to perform. It is time to make ourselves comfortable and cosy up so that our body gathers enough strength to regenerate.
Through menstrual bleeding, we lose iron. Consequently, increasing our mineral intake is very important to avoid feeling dizzy or fatigued. Red meat provides the most bio-available iron for us. Iron in plant sources, e.g. spinach or fortified breakfast cereals, is only absorbed at the rate of around two per cent.
Moreover, to help manage period cramps and inflammation, we need to increase zinc, magnesium and omega-3 fatty acids in our diet. The best sources of zinc are oysters and red meat, but it can also be found in legumes and nuts.
Chocolate cravings might be a sign of an increased need for magnesium. Magnesium helps relax muscles and reduce stress hormones. It is mostly found in unsweetened raw chocolate, such as cacao nibs or powder, as well as in almonds, black beans and spinach.
Excellent omega-3 sources include cod liver oil, salmon, mackerel and sardines. Vegans can obtain omega-3 from chia seeds and seaweed oil. However, the omega-3 from plant sources is much harder for the body to absorb and convert into a usable form.
Improving our diet
To improve our diet, we should prioritise the quality of our food, ideally by choosing local, free-range or organic options. When that is not feasible, we can make it a point to cook homemade meals. Cooking for ourselves ensures we control the ingredients, avoid additives and skip foods fried in unhealthy and reused oils.
To relieve PMS, we can minimise hormone disruptors, such as sugar, alcohol, coffee, processed meat and very often, dairy. The best approach is to start small: choose just one disruptor and replace it with an alternative. Stick with just one change for at least a month and simply observe how your body responds. If your body responds positively, you will be more motivated to continue.
To illustrate, sugar damages the gut flora, makes us moody and lethargic. In the long run, it can lead to insulin resistance, diabetes and contributes to polycystic ovarian syndrome (PCOS). In Malta, more than 30 per cent of women are diagnosed with PCOS. Consequently, these women are advised to avoid sugar and simple carbohydrates, such as white rice, wheat bread and pasta, or fresh juices. Additionally, probiotics and prebiotics can be used to correct the imbalance of the gut flora.
An alternative approach is a more protein-based diet built around sources like fish, meat, legumes and nuts, and if tolerated, with Greek yoghurt or cottage cheese. The foundation of the diet should be protein paired with vegetables, olive oil and nuts. Carbohydrates, such as quinoa, potatoes or oats, would just be an accompaniment. Aim for a maximum of two handfuls of fruit per day, avoiding smoothies and squeezed juices.
The menstrual cycle is a sophisticated hormonal orchestra that influences many aspects of our health. By tracking our cycle and optimising our nutrition, we may gain the power to manage unpleasant symptoms and balance our bodies. Start small: make one targeted dietary change and let the positive results motivate you to sustain a healthier cycle.
Arnika Suska is a nutritionist. If you have any further questions about this topic or about changing your dietary habits, you may contact her on www.arnika-healthyhabits.com.
Acknowledgements
This article was medically reviewed by Dr James Ekow-Annan.
